Description

From The Source Podcast. Season 2 | Episode 20 out now.

Thinking about your first HYROX? In this beginner-friendly episode we break down Singles, Doubles, and Relay—who each format suits, how to pace them, and simple partner/team strategies that save minutes on race day. You’ll get a clear format cheat sheet, station-by-station tips, plus training templates and a race-day checklist to remove the guesswork.

✅ Format cheat sheet: pros/cons & who it suits

✅ Pacing & station tactics for each division

✅ Doubles partner strategy & clean handoffs

✅ Relay team order, transitions & warm-ups

✅ Weekly training templates + race-day checklist

Training Plan Example:

• Singles (Open) — 4–5 days/week:
• 2 runs (1 easy aerobic | 1 intervals or tempo)
• 2 functional strength sessions (sled/hinge/squat/push/pull + core)
• 1 HYROX simulation (e.g., 4× [1km run + 1 station]) at controlled effort
• Doubles — 4 days/week:
• 2 mixed engine days (run intervals paired with stations; practice tag-ins)
• 1 partner strength circuit (timed splits on sleds/lunges/wall balls)
• 1 easy run + mobility
• Relay — 3–4 days/week:
• 2 “leg-specific” sessions (your stations + 1km run at race effort)
• 1 whole-body strength + grip
• Optional team simulation: practice transitions and order

Chapters:

00:00 Introduction and Episode Overview

00:40 High Rocks Breakdown: Singles, Doubles, and Relays

02:50 The Mental Challenge of Singles

05:22 Strategies for Doubles

06:51 Relay Insights and Tips

09:26 Pacing and Partner Coordination

15:23 Practical Tips for Doubles and Relays

24:14 Conclusion and Future Plans

Subscribe and follow the channel. Social links below.

Linktree: https://linktr.ee/fromthesourcepodcast

Spotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHf

Apple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532

Strava Run Club: https://rb.gy/km2bcu

Saint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

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