Backed by Science
Understanding the science behind your training programme
What is HYROX?
HYROX is a fitness race structured as 8 rounds of:
(e.g., SkiErg, sled push, sled pull, burpee broad jumps, row, farmer's carry, sandbag lunges, wall balls)
Why HYROX is Different
It's a "hybrid" event: part endurance race, part functional fitness. This dual demand requires training that covers both running endurance and functional strength & conditioning.
Key Challenge:
Maintaining running performance while building functional strength, without letting one interfere with the other.
What is DEKA?
DEKA is the decathlon of hybrid racing: 10 functional zones combined with steady cardio efforts. It's designed so all levels can test and celebrate the power of fitness.
Example stations include: ski, row, sled push/pull, box step-overs, lunges, burpees & carries (varies by event).
Why DEKA appeals
Standardised testing across all locations makes your results comparable anywhere. Events run indoors with simple layouts, so you can focus on execution and pacing.
Key Note:
Choose a format that matches your training block: FIT (10 zones + 5k), MILE (10 zones + 1 mile), STRONG (10 zones only).
Energy System Demands
Hybrid competitions such as HYROX and DEKA, and obstacle or endurance formats like Spartan and Tough Mudder, place demands on all three energy systems. Each task in a race calls on a different mix of quick power, hard sustained efforts and steady aerobic work.
Explosive starts and heavy sled drives are powered by the phosphocreatine system. Prolonged station work and surges depend on glycolytic energy. The repeated runs and transitions are anchored by the oxidative system. Understanding this blend guides training focus, pacing and fueling strategies.
Phosphocreatine
0-10 secondsSled push initiation, explosive movements
Glycolytic
10s - 2 minStation completion, SkiErg, rowing efforts
Oxidative
2+ minutesBase for entire race, running between stations
Training Phases
Training Intensity Distribution: The 80/20 Rule
Research-backed approach for optimal endurance development:
Low Intensity (Easy)
Heart Rate: <70% HRmax
Aerobic base, recovery
High Intensity (Hard)
Heart Rate: >80% HRmax
Race pace, power
⚠️ Common Mistake:
Training too much in the "gray zone" (70-80% HRmax) reduces both aerobic base and high-end power development.
Sample Weekly Training Structure
Station-Specific Training Protocols
SkiErg
5 × 500m @ 70-75% effort, 90s rest
→ Aerobic power + rhythm
Sled Push/Pull
6 × 50m @ 100% race weight, 90s rest
→ Power endurance
Burpee Broad Jumps
8 × 5 jumps, focus on rhythm
→ Movement efficiency
Rowing
4 × 1000m @ 75-80% effort, 2min rest
→ Lactate threshold
Key Training Principles
Recovery & Adaptation
Immediate Fatigue
0-24 hoursGlycogen depletion, muscle damage
Recovery
24-72 hoursRepair, glycogen restoration
Supercompensation
72-120 hoursAdaptation, stronger than before
⏱️ Optimal Training:
Apply next stimulus during supercompensation window (3-5 days after hard session)