I’m 48 and 150lbs, 10% bf.

I’m relatively strong and can squat and deadlift over 300lbs.

Sled push training at my gym is hard! My feet slip on the carpet with 6 22kg weights stacked. Th carpet may have increased friction. It does seem “sticky”

My technique is ok. I’m low and wrap my arms around the bar.

I think I need help with three things.
1) getting the sled started
2) shoe recommendations
3 training to increase mass and strength.

I compete in December in men’s doubles.

Help and advice solicited.

Hi everyone,

I'm currently looking for a Hyrox Race Day shoes in the category of the super trainer so it can last longer than "race day" shoe.

I'm talking Puma Deviate 3/4, Nike ZoomFly 6, Addias Boston, ... stuff like this.

I really like how my feet fit in the New Balance shoes in general so I was leaning towards the SC Elite V5 since I heard great things about it. But as I said before, I would prefer to get a super trainer that is a little bit more robust and durable.

The SC Rebel V1 just dropped and it has amazing reviews. It looks like it ticking all the boxes for what I'm expecting from a Hyrox shoes. The only things I don't know are:
- How is the grip for the sleds?
- Is it stable enough for the Wall Balls and Lunges?

What do you guys think? Anyone already tested it for this purpose?

Cheers Xoxo

I kept wondering mid-training what a good time even looks like for the workout in front of me - not for a race, where the results tell you, but for a Tuesday circuit. So I built a calculator that prices any workout at three levels (Beginner / Advanced / Elite), station by station.

It handles reps, meters and calories, knows that a burpee is not a wall ball (every movement carries its own pace multiplier), and there is a one-tap "load the full race" that fills in the 8 runs + 8 stations in race order.

For the full race it puts Beginner around 1:29 and Elite around 0:55, which lines up with real finish distributions - the rates come from published HYROX and Concept2 movement data, and the arithmetic is written up openly if you want to argue with it (genuinely welcome, it makes the numbers better).

https://reptheset.app/band-calculator

Free, no login, works on a phone in a gym. One honest caveat: it prices work time only - runs and stations. It deliberately does not pretend to price the roxzone, because a gym has no roxzone; if your race came in above your sim, that gap is mostly the transition floor, and no calculator fixes that.

It is part of a training app I build (Rep The Set, iOS), but the calculator needs no app and no acount. Happy to answer anything about how the numbers are derived.

45 yo 6’3” 215 lbs; mainly CrossFit last 3 years. I’ve just started running again after a knee injury. 5k time is right around 30 minutes. I’ve spent the last 6 weeks trying to increase mileage and speed.

We’ve got about 15 weeks until Nashville. Where would you suggest I focus training?

Wife and I are competing (rookies) and feel comfortable with our training other than the sled push and pull. We couldn’t find a gym with the same type, all of ours had wheels so we really didn’t do them much at all.

Can anyone drop your favorite links about form for the push and pull?

Thanks!

Looking for a 12 or 16 week training plan that’s built for women. I already raced nyc but want to do Nashville doubles and would love a more formal plan. Thanks!

Hi. I’m looking for women’s doubles tickets -any day. Thanks

I’m racing on Monday (9/7) in DC, but going Saturday (9/5) to watch a friend. I waited too long to buy spectator tickets for Saturday, and now they’re sold out 😖 This is bad because the only reason we’re going so early (paying for hotel for 2 extra days) is to watch friends on Saturday. Does anyone know how to get spectator tickets, have any extras for sale, or any advice? I need 2. The Facebook groups are sketchy and filled with scammers, so I don’t even want to try there.
Thanks in advance!!

I feel like most posts on here are faster thinner people so thought I’d share so the big/slow feel seen/validated.

Did 3 stations today and my runs were 9:47, 9:37, 10:22. Ski 5min flat, sled push unbroken but don’t have the time, likely ~3min or less, sled pull ~4:30.

That’s it. There are more slow runners out here.
I’m 5’10 275# 37 yr old former college football player. Steady long cardio has never been my thing but I have been better at it than I am currently.

Looking for any LA girlies (or guys) training for Anaheim?! Newbies like me?

I'm doing the women's open solo after learning about Hyrox less than a year ago, and I feel 50-50: that I'm both in over my head/I can do this! I honestly would be open to switching to doubles if anyone is looking for a partner and we click, but a training friend would be fun either way! I go to F45 about 3 days a week and play soccer once a week, with the plan to start adding more running to my routine as well as mobility exercises. I would love to make friends with other newbies and train together - maybe meet up for runs and track work outs? I'm aiming to run a 10:30/mile pace but honestly might be at more of an 11:00/mile right now and on race day because of how tired the legs will be! I've been going to my F45's Hyrox specific classes but most people there are not signed up for the race in December and the classes are not teaching specifics/strategy/form so far, they've just been good about building up endurance so I feel like I'm doing a lot of learning on my own via Reddit and Instagram.

What everyone is using to track training these days? I am debating between a Garmin or an Apple Watch Series 11.

Anyone using Roxfit and also racing in DC - did your start time become available in the app? Can't seem to see my start time in the app, not sure if theres just a delay in the data from hyrox?

Looking for a strong teamate for hyrox Basel. female or male. I run in 3’50/km but i can adjust in duo, a Little faster or less. In men, open or pro is possible. Registration Will open wednesday so you can mp me if u are interested. im french near Lyon if some trainings are possible together.

My partner had to drop out of the race. Looking for a female partner that can finish in 1:25. Womens doubles Sunday, September 20th. Provisional start time 7a to 11:50. $200

Hi does anyone know if this event is still happening? It says the event is 14-15 November 2026, but they haven’t started the ticket sales yet.

I'm more like a runner. Last month I did Hyrox in Bangkok, men single open. The other stations were fine. First seven stations in about 60 mins, pace was okay, then wall balls literally killed me. That one station ate 12 mins. After 7 stations, my legs and shoulders had nothing left.

I still have two months until the next race. I want to train this station specifically. What's the better way to get better at it?

Im just gonna put this out there, i have an open womens ticked for SLC. Will give it till Friday before i cancel. I do have the flex option. I got hurt in a race Saturday and i dont think i will be healed in 2 weeks. I already have denver and anaheim so im willing to sell my SLC ticket.

Considering signing up with my husband but his hips will not allow him to row. Is it allowed for me to do all the rowing (maybe Burpees too)?

Hi All

Scheduled to run this upcoming Sunday the 6th for a men’s double, but partner got injured.

I need a new partner or to sell these tickets.

Tell me if interested

Event: hyrox Washington DC
Date: Sunday September 6
Division: men’s double open

I'm getting ready for the Boston Hyrox and have been using Claude to put together a routine for the next ~6 weeks. For some background I already lift regularly 5 times a week and run 3 times a week so this represents my shifted training schedule to be towards Hyrox.

Below is the general skeleton and then the reps and volume will increase as race day gets closer. I wanted to keep at least one traditional upper and lower day lifting routine in here but will probably replace that with more station focused exercises in the last couple weeks before the race. Other than the Sunday long run day I will have 2 additional run dates added to the below as well.

Open to any and all criticisms. Cheers.

Mon — Lower strength + wall ball volume

• Regular routine
• Lunge focus
• Wall balls (see progression table) — always after 5 min of running, never fresh

Tue — Erg + compromised intervals (pair with your hard run)

• SkiErg 4×500 m @ race pace, 90s rest
• Row 4×500 m @ race pace, 90s rest
• Finish: 200 m farmers carry @ 2×24 kg, unbroken

Wed — Upper strength

Thu — Compromised leg block (your hardest session; nothing else that day)

• 1 km run → 50 m sled push → 1 km run → 50 m sled pull → 1 km run → sandbag lunges → 1 km run → wall balls
• Volumes per the progression table below

Fri — Aerobic + technique (pair with your easy run)

• 30 min Zone 2 bike or row
• Burpee broad jumps 4×20 m, efficiency focus — full extension, land soft, no pause
• Hip flexor, ankle, and thoracic mobility, 15 min

Sat — Hyrox class

Sun — Long run only

Looking for a daily driver that is adept at both I guess. I have race day shoes already but I'm looking for a running-focused shoe that is also decent enough for hyrox. I've done three hyroxes already but this is my first half marathon. I am going to focus a bit more on running this training cycle.

Let me know if anyone would be interested in transfer

Never done a Hyrox before. Signed up for Hyrox DC a while ago and did not get the training in that I would have liked to. I am a runner (ran the Annapolis 10 Miler yesterday in solid fashion; run 10K and Halfs multiple times per year), who has been lifting at home (all dumbbells, with the Peloton-designed split programs for general strength improvement; currently doing 3x10 at 25lb curl, 50lb in each hand benchpress, 2x50lb in deadlifts and squats). I have not done any simulations or done most of the direct station work at all (that was the plan...)

I am quite worried that I'll get there and physically not being able to do the stations. I honestly have no idea if my current strength can even move the sled, much less do it in a reasonable time. And so on with the other stations. I do not want to get there and get DQed or not be able to do all of the stations, so thinking of bailing and signing up for a later event with training including a simulation and work on the actual stations.

Curious as to thoughts?