HYROX Sled Pull Technique: How to Pull Faster
HYROX sled pull technique made simple: how to set up, three ways to pull, rope management, the rules that cost time and how to train it.
Read the guideTraining Hub
Training guides for beginners
Practical, no-fluff guides from New State for your first HYROX, DEKA or Spartan race. Start here, then grab the free plan when you are ready to train.
What to Wear to HYROX: Shoes, Kit and Race Day Gear
What to wear to HYROX: the right shoes for sleds and runs, race kit, gloves, knee sleeves, socks and a simple race day gear checklist.
Read the guide
HYROX Stations Explained: All 8 in Race Order
Every HYROX station in race order: what it is, where people lose time, and how to train it, plus how the runs and transitions fit in.
Read the guide
HYROX Wall Ball Tips: Form, Volume, Race Day
Catch high, drive through your legs, and race with a break plan. Practical HYROX wall ball tips for form, training volume, and race day.
Read the guide
How to Train for HYROX: A Complete Beginner's Guide
"How do I train for HYROX?" is the question we get most from people who have never raced. The short answer: train like a runner who...
Read the guide
How to Train for Your First DEKA or Spartan Race
DEKA and Spartan both show up in our inbox a lot, usually as "I signed up for one with a friend. What do I do now?"...
Read the guide
Hybrid Training for Beginners: Where to Start
Hybrid training means getting good at two things at once: running and strength. Instead of picking between the treadmill and the weight room, you train both,...
Read the guide
Your First HYROX Race: A Beginner Training Plan
You signed up, or you're about to. Now the race is on the calendar and you're wondering if you can actually do it. Good news: you...
Read the guideFree plan
Start with the free Starter Plan
2 weeks, 4 sessions a week, with no-equipment swaps for every station and a simple pacing guide.