Field notes
Know the race
before you run it.
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Training · Sep 11, 2026 · 3 min
Picking a target time you can actually hit
A method for estimating your Hyrox finish time from your run pace and station benchmarks, with every number labeled as the estimate it is.
Training · Sep 4, 2026 · 4 min
Doubles strategy: who takes what
The full doubles race plan: splitting the eight stations by strength, using splits to keep the slower runner fresh, transition choreography, and the mistakes that break pairs.
Training · Aug 29, 2026 · 12 min
Station by station, where a Hyrox race is actually won
All eight Hyrox stations plus the runs and roxzone, ranked by how much time an amateur can realistically take back, with the measured spreads, the elite cues, and the standards that no-rep people.
Training · Aug 28, 2026 · 4 min
The roxzone: the station nobody trains
What the Hyrox roxzone is, how many minutes it quietly costs, and how to train transitions so the ninth station stops being your slowest.
Training · Aug 25, 2026 · 3 min
Your first Hyrox: the whole checklist
Everything a first-time Hyrox athlete needs sorted, from a month out to race morning: format, gear, pacing, packing and the mistakes to skip.
Training · Aug 24, 2026 · 3 min
Hyrox divisions and weights, explained
What actually changes between open, pro, doubles and relay: the sled, carry, lunge and wall ball loads for every division, from the current official rulebook.
Training · Aug 23, 2026 · 8 min
The nine places Hyrox doubles pairs win or lose time
The nine places Hyrox doubles pairs win or lose time, ranked by value, with elite pair tactics, the 26/27 rulebook edges most pairs don't know, and honest notes on which numbers are measured.
Training · Aug 23, 2026 · 7 min
The eight Hyrox archetypes
The runner who met the sled, the ex-CrossFitter pacing like it's a 12-minute workout, the lifter staring down 8 km. Eight athletes everyone knows from the gym floor, with who each one pairs best with for doubles.
Training · Aug 18, 2026 · 3 min
Wall balls: surviving the last station
How to train, pace and break up 100 Hyrox wall balls: the standards by division, technique that avoids no-reps, and a set structure that survives station eight.
Training · Aug 14, 2026 · 3 min
What to eat before a Hyrox (and what will ruin your race)
A practical pre-race eating plan for Hyrox: the days before, race morning, timing, caffeine, and the mistakes that quietly cost people their race.
Training · Aug 11, 2026 · 3 min
What's a good Hyrox time?
Elite racers go around an hour, a strong open time is roughly 70 to 80 minutes, and most first-timers land between 95 and 115. The honest ranges, and how to read yours.
Training · Aug 11, 2026 · 3 min
The psychology of racing doubles: why a partner changes your race
What a century of research on effort in pairs says about Hyrox doubles. Why partners pull harder, why the weaker athlete overperforms, and what breaks pairs on race day.
Training · Aug 11, 2026 · 2 min
How to find the right Hyrox doubles partner
Pace compatibility beats friendship. What actually predicts a good doubles race, from the data model behind AthleteField's team time estimates.
Training · Aug 10, 2026 · 3 min
Training sleds when your gym has no sled track
How to prepare for the Hyrox sled push and sled pull without a sled: the substitutes that transfer, the ones that don't, and how to handle the surface problem.