The big day is done. The scoreboard is finalized , the legs are finally starting to feel normal again, and one question keeps showing up in your head:
What do I do now?
Maybe you raced this year and you want to do better one year later or Maybe you want to compete in HYROX for the first time. Either way, the next 12 months are won or lost in the weeks right after the race, and most people skip the most valuable step.
Quick answer: After HYROX, sit down with a qualified coach and review your finish time, running splits, and station splits. An unbiased review shows where you actually lost time and why. Then build a periodized plan with a clear peak date, so you improve year over year without your training taking over your life.
At Cristini Athletics in Markham and Woodbridge, this is exactly how we coach HYROX athletes, and it is how we have helped people get better for 17 years.
The Good News: You Now Have Data
If you competed this year, you walked away with something you did not have before: a finish time and a full breakdown of the race.
- Your overall finish time
- Your running splits (all eight 1 km runs)
- Your station splits (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls)
- Your roxzone (transition) time between runs and stations
That is a map of your race. Most athletes look at it for ten minutes, feel a mix of pride and frustration, and then pick a training plan based on a hunch. That is where things go sideways.
Why You Shouldn’t Review Your Own Splits Alone
When you look at your results, you do not see numbers. You see memories.
You remember the wall balls that felt awful. You remember the sled push that burned. So you decide that was the problem, and you spend the next ten months drilling it.
But what you felt in the moment is not always what cost you the most time. Feelings are biased. Fatigue makes certain stations feel worse than they really were, and the stations where you quietly bled time can feel fine.
Here is how that usually plays out:
| Reviewing alone | Reviewing with a coach | |
| What you focus on | What felt hardest on race day | What the data shows actually cost you time |
| Bias | High. Memory and emotion drive the decisions | Low. A neutral outside view |
| The “why” | Usually guessed | Investigated: fitness, mechanics, pacing, or strategy |
| Running | “I need to run more” | “Let’s check your gait and efficiency first” |
| Result | Training the wrong thing harder | A targeted plan built around real limiters |
| Time commitment | Often more training than necessary | A plan that fits around your regular training |
This is why sitting down with a professional matters. We are not there to take your memory away from you. We are there to put an unbiased picture next to it.
Where Did You Lose Time, and Why?
“Where” is only half of the question. The more important half is why.
Say your running splits fade badly in the second half of the race. The easy answer is “I need to run more.” Sometimes that is true. But often the real answer is hiding in how you move.
Running more the wrong way does not make you a better runner
If your running mechanics are inefficient, adding more mileage just means you practice the inefficiency more often. Over time that creates micro trauma and micro fatigue. Your body spends energy and tissue capacity on movement that is not helping you.
Then you hit the stations, and your legs and trunk have less to give. Not because you are in bad shape. Because you are not moving optimally.
That is why we look beyond the stopwatch. A few things we may look at:
- Running gait and efficiency. Cadence, foot strike, hip and trunk position, and how well you hold form as you tire.
- Mobility and movement quality. Ankle, hip, and thoracic spine restrictions that change how you run, lunge, and push the sled.
- Station technique. How you use your legs and hips on the rower and SkiErg, and how you breathe and brace on wall balls.
- Pacing and strategy. Did you go out too hot? Where did the big drop-off come?
- Transitions. Time lost walking, hesitating, or recovering poorly between runs and stations.
If something looks mechanical or pain-related, our team at Cristini Athletics Therapy can take a closer look. You can book a physiotherapy appointment here .
What Does Good HYROX Programming Look Like?
Good programming is not a random list of hard workouts. It is something that should be followed, and it should have three qualities:
- Flow. Each phase builds on the last, so you are not starting over every few weeks.
- Transparency. You know what you are doing, why you are doing it, and what it is supposed to improve.
- The ability to change. Life happens. Sleep drops, work gets. A good plan adapts without falling apart.
1. Start with a date
Good programming has specific dates, or at least an end date for when you want to peak. Without a target, training drifts. With one, we can work backward and decide when to build, when to push, and when to back off.
If you are planning to race HYROX Toronto next season, we pick your peak and build the plan around it.
2. Build around your limiters
Using your splits and the review above, we identify what actually needs the most work. That might be running economy, sled strength, rowing power, wall ball capacity, or simply pacing. Each athlete’s answer is different.
3. Take your race experience into account
We ask you:
- How did you feel during the race?
- At what point did you notice a big drop-off?
- What felt controlled, and what felt like survival?
Your answers, combined with the data, shape the plan.
4. Keep it sustainable
Most people are not full-time athletes. They have jobs, families, and a life. A plan that eats every spare hour does not last.
We aim for a long-term plan that is not time-consuming and does not take over your regular training. With the right planning, the right intention, and the right time, people improve year over year.
Why Periodization Beats “Just Repeat the Race”
A lot of HYROX training online comes down to repeating race movements for high reps until you are drenched in sweat. That feels productive. But sweat is not a plan.
Periodized training works in phases. For example:
| Phase | Focus | Why it matters |
| Review and reset | Splits review, movement screen, recovery | Find the real limiters and let the body recover |
| Base and mechanics | Running efficiency, mobility, general strength | Build a foundation that can handle more work |
| Build | Strength, aerobic capacity, station-specific work | Raise your ceiling |
| Specific prep | Race-pace efforts, station combinations, pacing | Make the race feel familiar |
| Peak and taper | Reduce volume, sharpen, stay fresh | Arrive rested and ready on race day |
Every athlete’s timeline is different, and a good coach adjusts it as you progress.
First-Timers: This Applies to You Too
If you have never raced HYROX, you do not have splits yet, but you can still start the right way.
You do not need to be elite. You do not need to already be “fit enough.” A coach can assess your current running, strength, and mobility, set a realistic goal, and build a plan toward race day. Starting with a baseline is far better than guessing.
If you are newer to group training and a little nervous about stepping in, that is normal, and we meet people exactly where they are. Our coaches show you what to do, how to do it, and how to scale it to your level.
A Simple Post-HYROX Checklist
If you raced this year, here is what to do in the next couple of weeks:
- Rest and recover. Let your body come down before pushing again.
- Save your results. Keep your finish time, run splits, station splits, and roxzone time in one place.
- Write down how it felt. Note when you felt strong and when you faded. Do this while it is fresh.
- Book a review with a professional. Get the unbiased version of what happened.
- Pick your next race and your peak date. Give your training a finish line.
- Build a plan that fits your life. Make it sustainable.
Frequently Asked Questions
What should I do after my first HYROX race?
Recover first, then review your finish time, running splits, and station splits with a qualified coach. That review shows where you lost time and why, and it becomes the foundation for next year’s plan.
How do I use my HYROX splits to improve?
Look for where the largest time losses happened, then ask why. The cause may be fitness, running mechanics, station technique, pacing, or transitions. Each requires a different fix, so avoid guessing based on how the race felt.
Should I just run more to get faster at HYROX?
Not necessarily. If your running mechanics are inefficient, more running reinforces the same pattern and can add micro fatigue that hurts your station performance. Improving efficiency often comes before adding volume.
How long before HYROX should I start a training plan?
It depends on your starting point and goals, but the best approach works backward from a specific race date or peak date. A coach can help you set a realistic timeline.
How often do I need to train for HYROX?
A good plan should not take over your life. We build programming that fits around your regular training and your schedule, so it stays sustainable over the long run.
Do I need to be fit already to start HYROX training?
No. You do not need to be fit to start. You just need a starting point and a plan that matches where you are today.
Can physiotherapy help with HYROX performance?
Yes. If movement restrictions, recurring aches, or poor running mechanics are holding you back, a physiotherapy assessment can identify the cause and help you move better and train with more confidence.
Where can I train for HYROX in Markham, Vaughan, or Toronto?
Cristini Athletics has two locations: Cristini Athletics Markham and Cristini Athletics Woodbridge, serving Markham, Vaughan, and the Greater Toronto Area.
Want to Be Better Next Year? Let’s Start With the Data.
HYROX rewards the athletes who train with intention, not just intensity. Your race is over, but what you do with the information is what separates one good year from year-over-year improvement.
That is what we do. That is why we coach. And that is why Cristini Athletics has been around for 17 years.
If you want to be better next year, book a no-sweat intro session, connect with our team, and let us help you get to that next level.
Book your no-sweat intro session
Dealing with pain or want a movement assessment first? Book at Cristini Athletics Therapy
Explore more on the Cristini Athletics blog or learn more about us at cristiniathletics.com .
About the author: Chris Cristini is the owner and head coach at Cristini Athletics (R.Kin, CSEP-CEP, CF-L2), with two locations in Markham and Woodbridge, Ontario.