3-2-1: Master the row, Fast transitions and pacing matters!

sent by Damian Votta I Feb 13 2025

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3 Tips for HYROX Training

1- Master the Row Erg Technique –

Many people lose valuable time on the rower by being inefficient. Remember: Power comes from your legs, not just your arms. Push through your legs first, lean back, then finish with your arms. Keep your stroke rate between 24-28 SPM to avoid burning out.

2- Fast Transitions = Faster Times –

Too many people waste time walking into stations and catching their breath before starting. Instead, mentally rehearse what’s next before you arrive, and get moving immediately once you reach the station. A few seconds saved at each transition could shave minutes off your race time.

3- Pacing Matters More Than You Think –

The number one mistake in HYROX? Going out too fast in the first 1km run. Control your pace early so you can push hard at the end. If your first run feels easy, you’re probably doing it right.

2 Lessons we learn this week

LESSON 1:

HYROX is More Than Just Strength & Endurance—It’s a Mental Game

This week, we saw multiple athletes improve their performances simply by focusing on mental strategies. Whether it’s using positive self-talk, visualization, or just breaking each station down into manageable chunks, how you think determines how you perform. Train your mindset as much as your body.

LESSON 2:

Strength Training is Non-Negotiable for Faster HYROX Times

Athletes who incorporated progressive strength training (squats, deadlifts, sled work) saw major improvements in their sled push, lunges, and wall balls. If you’re avoiding heavy lifting, you’re missing out on potential power and efficiency gains. Strength = speed.

1 Question for you

1- If you could improve just ONE station by 10%, which would it be—and how would that impact your overall time?

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Until next week,

Damian Votta

Hybrid Heroes Founder

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