HYROX guide
The last two weeks before a HYROX race decide whether you arrive fresh or flat. You can't build fitness now. You can only lose it or protect it. A good taper protects it.
HYROX guide
A taper is a planned drop in training volume before a race while you keep the intensity. Less total work, same quality. Fatigue goes down faster than fitness, so you arrive at the start line rested and still sharp.
HYROX guide
HYROX guide
| When | Focus | Example |
|---|---|---|
| Week −2 | Volume down, intensity kept | Run intervals at race pace, half-size station blocks, one shorter compromised run session |
| Week −1, early | Sharpen | Short race-pace runs (e.g. 4 × 400 m), a few reps on sleds and wall balls at race weight |
| 2–3 days out | Prime | 20–30 min easy, a few strides, mobility |
| Day before | Rest or shake-out | 10–20 min easy jog, pack your bag, sleep |
Our 2-Week HYROX Taper program has every session written out for Open, Doubles and Pro.
HYROX guide
Programmes
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FAQ
Most athletes do well with 7–14 days. Beginners racing their first HYROX can use about one week, athletes after a long, heavy block often benefit from two.
No. Keep training, but do less. Stopping completely often makes you feel flat on race day. Reduce volume and keep short, sharp efforts.
No. A full simulation takes days to recover from. Keep it to short parts of the race at race pace.
A light, carb-based meal 2–3 hours before your start that you have tested in training. Avoid new foods on race day.