In this episode, we cover:

Evaluation of the Sport
- Movement Analysis - which parts of the race create the most separation?
- Physiological Analysis - what does Hyrox ask of the body?
Assessment of the Athlete
- Physical Characteristics of Elite 15 Hyrox Athletes
  - Height
  - Weight
- Performance Characteristics of Elite 15 Hyrox Athletes
  - 5k Run
  - 10k Run
  - Half Marathon
  - 2k Row
  - 2k Ski
  - 3RM Squat
  - 3RM Deadlift
  - 3RM Military Press
  - 3RM Bench Press
Training for Hyrox
- 10k Run Progression
- Stations
- Lifting

Note

Throughout this article, I use the terms "threshold" and "critical power" interchangeably. While they are similar concepts, they are not exactly the same thing. Critical Power (CP) is a physiologically-derived measure of the highest power an athlete can sustain while remaining metabolically stable. Functional Threshold Power (FTP) is an estimate of the maximal power sustainable for 60 minutes. CP is calculated using multiple intense time trials over varying durations, whereas FTP is more practical because it is estimated based on a single test. CP is a more precise, scientifically-grounded measure of your metabolic threshold, while FTP is a practical estimate of that threshold.

Resources

[1] HYROX: From Average to Elite

https://roxlyfe.com/hyrox-from-average-to-elite/

[2] How Fast and Strong are the HYROX Elite 15?

https://roxlyfe.com/how-fast-and-strong-are-the-hyrox-elite-15/

[3] Daniels' Running Formula