HYROX Off-Season Tips from Zara Piergianni

As we wrap up the 24/25 HYROX Season and edge closer to the start of the 25/26 season, many of you will be heading into your first training block of the off-season. Even though the next season is just around the corner, this short period is still where big gains and progress can be made—with the right structure and enough reflection time.

3 Key Tips Before Starting Your HYROX Off-Season Training

1. Make Sure You're Ready!

The HYROX season length is different for everybody, but if you've been competing across the full season—it’s been long, and I’m sure your training has been intense!

After Worlds, I always take 1–2 weeks where training takes a back seat. I don’t stop training altogether, but I take a much more unstructured approach—focusing on exercises or forms of training that I enjoy and feel like doing.

Make sure you’re taking the time to reset both physically and mentally. You want to start your off-season training with excitement and energy, not feeling burnt out or carrying niggles from the previous season. In the long run, an extra few days of rest or lower-volume training could be hugely beneficial!

2. Look Back Before You Move Forward

One of the great things about HYROX is that it’s a data-driven sport. You get access to all of your race data and splits across the season.

Before you dive straight back into training, take time to reflect on the areas of your race that may need more focus. This final stretch before the new season is the perfect opportunity to:

Celebrate your progress and wins.
Highlight the key areas or stations you need to improve.
Centre your training around those areas while you still have breathing room before race prep.

3. You Don’t Need to Train Like You’re Racing

I, for one, have been so excited to see the back of Burpee Broad Jumps for a few weeks! While they’ll still feature in my programming, myself and my clients will move away from being overly HYROX-specific.

This means:

Less station-only work.
More focus on becoming better athletes overall.
Building strength, endurance, and efficiency in supporting exercises.

Example: Training for Stronger Wall Balls

If you struggle with Wall Balls, there could be many reasons:

Poor mobility
Lack of strength
Limited muscular endurance (upper or lower body)

Some of my go-to off-season exercises for Wall Balls include:

Barbell Front Squats
Barbell Back Squats
Barbell or Dumbbell Push Press
Barbell or Dumbbell Thrusters
Kettlebell Goblet Squats / Pause Squats

You can also:

Use heavier Wall Balls to build strength.
Use a lighter Wall Ball to improve cadence and speed.

Improving strength and endurance in these movements will also benefit multiple HYROX stations—so don’t worry about overloading one station at this point.

Final Thoughts

Even though the 25/26 HYROX season is just a few weeks away, this short off-season window is your chance to reset, reflect, and make targeted improvements. Use the time wisely, and you’ll head into the new season stronger, sharper, and ready to perform.