I’m Clare Rafferty — online coach, athlete, and part of the HYROX Global Master Trainer team. I’ve coached hundreds of athletes towards their race goals, and I also work behind the scenes as a Race Director and Elite Head Judge at international events, including the HYROX World Championships.

I’ve raced at Worlds twice (Vegas and Manchester) and have supported the global community from the other side of the barrier in Nice and soon, Chicago — as part of the HYROX core team.

This guide is designed to give you clear, practical breakdowns of each station — the technique, the strength work behind it, and how to train for race-day efficiency. It’s not about being flashy, it’s about being smart. Every station is an opportunity to either gain time or lose it.

Use this to refine your training, feel more confident going into race day, and perform with purpose.

You’ll Get:

• Video Breakdown on each station

• My top tips for race day on each station

• Some Examples of how to train for each station across your threes main ‘Hyrox HR Zones’.

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