Compression and Hyrox
During a HYROX race, your legs are put under heavy strain due to the combination of running and explosive workouts. Herzog PRO Compression Stockings help you stay fresh longer and recover faster. Thanks to the gradual compression, blood circulation is improved, which ensures that waste products are removed more quickly and reduces muscle fatigue. In addition, the stockings provide extra stability and support for the calf muscles, which reduces the risk of injuries such as cramps and shin splints. Whether you train or race, with Herzog PRO Compression Socks you get the most out of your HYROX performance!
Don't start too fast & win at the end
One of the biggest pitfalls of HYROX is starting too fast. The adrenaline of that first kilometer is treacherous: your body feels fresh, the atmosphere is electric, and before you know it you’re blowing yourself up. HYROX is not a sprint but a tactically built up strength-endurance race. If you start at 80% of your maximum pace, you leave room for the sled push and the wall balls at the end — the real breaking points of the race.
Anne Stellaard
Qualified for the World Championship Hyrox & coach
"HYROX is all about efficiency: strength, endurance and recovery. The Herzog compression socks and ankle socks are my permanent part during training and races. Since I started wearing them, I feel less lactic acid and I recover faster."
"HYROX is all about efficiency: strength, endurance and recovery. The Herzog compression socks and ankle socks are my permanent part during training and races. Since I started wearing them, I feel less lactic acid and I recover faster."
Transitions: The Hidden Time Killer
An underrated element of HYROX is the transition between the running kilometers and the functional blocks. This makes you lose time unconsciously. You can train transitions, just like any other component. By regularly simulating full race blocks during your preparation (for example, 1 kilometer run followed by a sled push or burpees), your body gets used to this sudden change in load. You learn to switch faster, maintain your focus and prevent yourself from stalling.
Recovery is key
Don’t underestimate the recovery from a race. HYROX is intense, and your body needs time and support to come back stronger. Active recovery days are not a sign of weakness, but essential for progression. Think light cardio, mobility training and enough sleep. Compression also plays a role here. Wearing compression socks immediately after your training or race helps to remove waste products faster, limits muscle pain and speeds up the recovery process. It is not without reason that top athletes use them as standard after heavy exertion.
Restore essentials
What exercises do you encounter with the Hyrox?
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SkiErg - 1000 meters
Movement: standing pull (similar to cross-country skiing)
✅ Weight: no extra weight, focus on endurance -
Sled Push – 50 meters
Exercise: pushing a heavy sled over artificial grass (4x12.5 m)
✅ Open:Men: 152 kg
Women: 102 kg✅ Pro:
Men: 202 kg
Women: 152 kg -
Sled Pull - 50 meters
Movement: pull heavy sled towards you with rope (4x12.5 m)
✅ Open:Men: 103 kg
Women: 78 kg✅ Pro:
Men: 153 kg
Women: 103 kg -
Burpee Broad Jumps – 80 meters
Movement: Burpee followed by a forward jump
✅ Weight: body weight -
Row – 1000 meters
Movement: rowing on a rowing machine
✅ Weight: no extra weight, technique and pace are important -
Farmers Carry – 200 meters
Movement: Carry 2 dumbbells/kettlebells at the side of your body
✅ Open:
Men: 2 x 24 kg
Women: 2 x 16 kg
✅ Pro:
Men: 2 x 32 kg
Women: 2 x 24 kg -
Sandbag Lunges – 100 meters
Movement: Lunges with sandbag on shoulders
✅ Open:
Men: 20 kg
Women: 10 kg
✅ Pro:
Men: 30 kg
Women: 20 kg -
Wall Balls – 100 reps (m) / 75 (f)
Movement: squat + throw ball up against a target
✅ Open:
Men: 6kg ball at 3m height – 100 reps
Women: 4kg ball at 2.70m height – 75 reps✅ Pro:
Men: 9kg ball at 3m height – 100 reps
Women: 6kg ball at 2.70m height – 100 reps
