Understand the work.
Find your next step.

THE PURPOSE

A useful place to return to between sessions.

Hybrid training brings running and strength together, but planning the work can raise plenty of questions. How do the sessions fit into a week? What deserves attention at a station? What should be prepared before race morning?

GRITROX is organised around those questions. The aim is to make information easier to understand and easier to revisit, from the foundations of training to the details of race-day preparation.

Whether you are discovering HYROX or preparing for another event, start with the topic that feels most useful now. There is no need to read everything or change your whole routine at once.

THE EDITOR

Meet Jay, GRITROX’s editor.

Jay is the pen name used by GRITROX’s editor. The site brings together general educational articles, station guides and example training sessions to help readers understand hybrid training and organise their own practice.

These resources do not provide personalised coaching or medical advice. Race requirements should be checked against the organiser’s current rules, and unfamiliar exercises should be learned with suitable instruction.

EXPLORE THE RESOURCE

From understanding a station to organising a week.

The Training page brings together the foundations, training effort and sample sessions. Use it to understand the purpose of different types of training and the important role recovery plays alongside them.

The Station guides focus on the movements and equipment, with practical cues and ways to approach practice. The Race day guide covers preparation, packing, warm-up and pacing, with links to official information where needed.

For a closer look at individual topics, browse the Blog. To organise your sessions, try the weekly planner: a free website tool for choosing sessions, tracking completion and printing a weekly plan.

THE APPROACH

Clear information, with context.

Training ideas are most useful when their purpose is clear. GRITROX explains what a session or drill is intended to develop and encourages readers to consider their experience, available time and recovery.

Race requirements and training suggestions serve different purposes. Follow the organiser’s current rules for your event and division, and use the guides as supporting reading. Relevant sources are linked so you can explore a topic further.

The articles and tools are free educational resources. They do not provide individual coaching, medical advice or a guarantee of a particular result.