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SA1NT Run Club starts in the new year, with the goal of clubs across the UK all running the same session. Circuit A is that session: 2 minutes running, 50 seconds strength, 10 s...

Most bad winter runs are a kit decision made at the front door. Here is how to layer for UK autumn and winter conditions, and where compression genuinely helps rather than where...

The training is done. Here is how to use compression across the final ten days before an autumn marathon: taper recovery, race day socks and the first 48 hours after the finish ...

This comes up more than any other kit question, and the honest answer is that both work. What differs is coverage, temperature and how the garment behaves during station work. H...

Most Hyrox races are lost in the training block, not on the floor. The pattern is familiar: strong build, no recovery discipline, arrive at the start line already carrying fatig...

Compression gets sold on a lot of claims. Some hold up, some are marketing. Here is a straight read on what graduated compression does for a Hyrox athlete, and where the evidenc...

Doubles is the most tactical version of Hyrox and the most fun way to do a first one. Both of you run all 8km together, and you split the station work however you like. The rul...

Hyrox puts your kit through 8km of running and eight strength stations. Here is how to choose compression shorts, socks and layers that hold position from the SkiErg to the wall...

Eight weeks is enough to prepare for a first Hyrox from a reasonable base, meaning you can already run 5km and you are familiar with a gym. Four sessions a week, one of which is...

A Hyrox is roughly 60 to 120 minutes of hard work, which puts it in an awkward middle ground: long enough that fuelling matters, short enough that you do not need a marathon str...

Almost every bad Hyrox follows the same shape. Fast first run, hard ski erg, then a sled that takes everything, and from run three onwards it is damage limitation. Here is how t...

The roxzone is the transition area between the run track and the workout stations. The clock runs the entire time you are in it, and for most people it is the single largest poo...

They get lumped together as functional fitness, but as competitive formats they are very different sports. Here is the practical difference. The workout is known in advance Thi...

If you can run 5km without stopping and you train with weights occasionally, you can finish a Hyrox. Here is what to expect and how to prepare. Pick the right division Open for...

The honest answer is that a good Hyrox time is the one you can repeat and improve on. But people want numbers, so here are some useful reference points. Rough bands for Open ...

Entering a Hyrox means choosing a division, and the choice changes the race far more than most first timers expect. Here is what each one is. Open The standard individual race ...

There are only nine movements in a Hyrox race: running plus eight stations. That short list is why the event is so trainable. Here is what each one demands and what to do about ...

Calf guards are one of the most misunderstood pieces of running kit. Here is exactly when 15-20 mmHg graduated compression on your lower legs helps and how to fit and use them.

Hyrox race days involve a lot of waiting. You will often arrive well before your wave, queue, warm up, queue again and then race. Packing for that is different from packing for ...

Hyrox asks one pair of shoes to do two contradictory jobs. You are running 8km, which wants a cushioned running shoe, and you are pushing a loaded sled, which wants a flat stabl...

Short answer: Hyrox is not an acronym. It does not stand for a phrase in the way that CrossFit or parkrun describe what they are. It is a coined brand name, built from "hybrid" ...

The sled push is the station people ask about most, and worry about most. Here is exactly what you are pushing and what that number really means. The weights Open women: 102k...

Five of the eight Hyrox stations are loaded. Here is every weight in one place, and a structure that makes them much easier to remember than a grid of numbers. The full table ...

Hyrox is the same race everywhere in the world. Eight 1km runs, eight stations, always in the same order. That predictability is the whole appeal: you can train the exact race y...

There is no single answer, because the right duration depends on why you are wearing them. Here are the common cases. During exercise For the duration of the session or race, h...

Long-haul flights involve sitting still for hours in a low-pressure cabin, which is close to a worst case for circulation in your legs. Compression socks are the most common pra...

Station three, straight after the sled push, and the one where good technique makes the biggest difference to your time. Open women pull 78kg, Open men and Pro women 103kg, Pro ...

Two hundred metres carrying two kettlebells. Open women take 2 x 16kg, Open men and Pro women 2 x 24kg, Pro men 2 x 32kg. It looks like the simplest station in the race and it h...

Eighty metres of burpee broad jumps, station four. No weight, no equipment, and universally the station people dread most. It is pure aerobic misery and it is entirely about rhy...

The row is station five, the halfway point. Critically, it arrives after both sleds, so your legs are already heavily loaded. That single fact should shape how you approach it. ...

The biggest objection to compression in summer is heat. Here is what the science says about thermoregulation under graduated compression, and which pieces of the SA1NT LAYERS ra...

The ski erg is station one, which makes it the most over-raced part of a Hyrox. You are fresh, the crowd is loud, and it is very easy to spend energy here that you desperately w...

One hundred metres of walking lunges with a sandbag on your shoulders, arriving at station seven when your quads are already destroyed by two sleds and six kilometres. This is t...

Are compression socks worth it for gym training, HIIT and CrossFit? How graduated compression helps with lifting, recovery and everyday fitness.

One hundred wall balls, after 8km of running and seven stations. This is the last thing standing between you and the finish, and it is where more races fall apart than anywhere ...

How triathletes can use compression gear across swim, bike, run and recovery. What to wear in training, race day kit and the recovery protocol that keeps you training consistently.

The complete protocol for using compression gear to accelerate post-workout recovery. When to wear it, how long and which pieces to combine for maximum effect.

How compression gear helps cyclists with performance and recovery. When to wear compression on the bike, post-ride recovery protocols and what to buy first.

How to use compression gear across a marathon training block. When to wear it during long runs, tempo sessions, race day and the critical post-race recovery week.

Can compression gear really prevent running injuries? An honest look at what compression helps with, what it can't do and which pieces are most effective for injury prevention.

Why compression race socks are the cheapest upgrade a serious runner can make. What they actually do, when to wear them and what to look for when buying.

Compression shorts vs tights for running: when to wear each, what the key differences are and how to choose the right compression gear for your training and racing.

The complete buyer's guide to compression gear. How to spot real graduated compression, what to look for in construction and how to choose the right piece for your training.

What compression clothing actually does, what the science supports and what to look for when buying. A plain-English guide to graduated compression for runners and athletes.