Hyrox is a unique fitness race that combines running, functional movements, and strength exercises to test your overall fitness level.
This high-intensity competition has gained popularity in recent years, attracting athletes and fitness enthusiasts from all over the world. If you're looking to take on the challenge and participate in a Hyrox race, you'll need to prepare yourself physically and mentally.
In this blog, our Hyrox trainer shares practical tips and strategies on how to train for Hyrox, regardless of your current fitness level. From building endurance and strength to optimizing nutrition and recovery, we cover everything you need to know to get in top shape and tackle the challenges of a Hyrox race with confidence. So, let's get started!
How To Train For Hyrox - Our Top Tips
When looking at how to train for Hyrox we like to break the fitness race down into a few different sections: Running, Muscle Endurance/Strength , Race Day Prep, and Recovery & Nutrition. We think you need to have a strategy or plan for each of these elements to best prepare for a Hyrox race.
We've broken each Hyrox Training Strategy down to give you a strategy that works for our clients and hopefully it works for you too.
Running Training For Hyrox
Why Running Matters: Running makes up roughly half of Hyrox. Strong running fitness allows you to maintain a good pace throughout the race and minimize the time spent recovering between obstacles.
Training Strategy: Build a solid aerobic base through consistent running. Gradually increase mileage and incorporate tempo runs to improve speed and lactate threshold.
Top Tips:
Base Building: Start with a comfortable running distance and gradually increase mileage by 10% each week. This helps prevent injuries and allows your body to adapt to the demands of running.
Brick Workouts: Simulate race conditions by incorporating short runs (400m-800m) after a strength exercise and repeat. This teaches your body to transition smoothly between activities, crucial for maintaining pace in Hyrox.
Interval Training: Hyrox on your own is one long continuous workout but if you're with a partner, you get rest. Incorporate intervals into your training to mimic these race day conditions.
How to Train Running For Hyrox
Include 2-3 dedicated running sessions per week.
Start with a mix of easy runs and tempo runs, gradually increasing the volume and intensity of your workouts as your fitness improves.
Consider incorporating fartlek training, where you alternate between periods of hard and easy effort within your runs, to improve your speed and race pace strategy.
Muscle Endurance/Strength Training For Hyrox
Why Strength Matters: Hyrox obstacles require strength and power to execute efficiently. Strong muscles will help you lift, push, pull, and jump with minimal fatigue, saving you precious time and energy.
Training Strategy: Focus on compound lifts that work multiple muscle groups at once. Complement these with exercises that mimic specific Hyrox movements.
Top Tips:
Compound Lifts: Squats, deadlifts, lunges, push-ups, and rows are essential for building a strong foundation and improving overall strength.
Strength Training Focus: Aim for 2-3 strength training sessions per week. Use weights that challenge you for 3 sets of 8-12 repetitions per exercise.
Functional Movements: Practice exercises that mimic Hyrox obstacles like sled pushes/pulls, sandbag lunges, burpee broad jumps, wall balls, and rowing. This builds specific strength and technique for efficient obstacle completion.
How to Train Strength For Hyrox
Design your strength training program to target all major muscle groups.
Include exercises that mimic Hyrox movements at least once a week. Focus on proper form to ensure you're working the targeted muscles effectively and minimizing risk of injury.
Consider incorporating plyometric exercises like box jumps and medicine ball slams to improve explosive power, beneficial for obstacles like burpee broad jumps.
Race Day Prep For Hyrox
Why Preparation Matters: Proper preparation ensures you're physically and mentally primed to perform your best on race day.
Training Strategy: Taper your training volume in the weeks leading up to the event to allow for peak performance. Practice transitions between running and obstacles, and dial in your nutrition and hydration strategy.
Top Tips:
Taper: Gradually reduce your training volume 2-3 weeks before the race. Focus on maintaining strength and practicing transitions between exercises.
Transition Practice: Set up circuits that mimic the race format, practicing quick and efficient transitions between running and obstacles.
Fuel Up: Eat a balanced meal rich in complex carbohydrates and protein 2-3 hours before the race. Consider a smaller snack closer to race time for a quick energy boost. Explore our Hyrox Nutrition Guide to learn more about eating for Hyrox.
Hydration: Stay hydrated in the days leading up to the race and bring a hydration pack for easy access during the event.
Visualization: Take time to visualize yourself conquering each obstacle and running strong throughout the race.
Your Kit: Make sure you're comfortable with your hyrox shoes and your kit so that you're not uncomfortable during your race.
Recovery & Nutrition For Hyrox
Why Recovery Matters: Proper recovery allows your body to repair muscle tissue, replenish energy stores, and come back stronger for future training sessions.
General Strategy: Prioritize rest, hydration, and proper nutrition in the days following your race to optimize recovery. Gradually return to training and listen to your body's needs.
Top Tips:
Post-Race Recovery: Immediately after the race, focus on rehydration and replenishing glycogen stores. Consume a drink with electrolytes and carbohydrates within 30 minutes. Prioritize protein intake within a few hours to aid muscle repair.
Active Recovery: In the days following the race, prioritize active recovery activities like light walks, yoga, or foam rolling.
Check out our full nutrition for Hyrox guide to learn more about eating for Hyrox.
Mental Preparation for Hyrox: Building the Right Mindset
Why Mindset Matters: Hyrox is as much a mental challenge as it is a physical one. The combination of endurance running and high-intensity functional movements can be physically exhausting, but it's your mindset that will determine how well you push through the tough moments.
Training Strategy: Developing mental resilience through structured training, goal-setting, and race-day tactics will help you stay focused and perform at your best.
Top Tips for Mental Preparation:
Train Your Mental Toughness: Just like physical endurance, mental toughness is built over time. Include workouts that push you outside your comfort zone—longer runs, grueling circuits, or workouts where you minimize rest time.
Break the Race into Sections: Instead of thinking about the entire Hyrox race, break it down into smaller, more manageable parts. Focus on completing one obstacle at a time and maintaining a steady pace in between.
Use Visualization Techniques: Spend time visualizing yourself moving through each stage of the race efficiently and confidently. Picture yourself handling transitions smoothly, completing obstacles with control, and maintaining good running form.
Develop a Race-Day Mantra: Create a short, powerful phrase to repeat to yourself when fatigue sets in. Something like "Strong, fast, and focused" or "One step at a time" can help keep you mentally engaged.
Simulate Race-Day Conditions: Practicing under race-like conditions (e.g., doing Hyrox-specific workouts while fatigued) helps train your mind to stay sharp under stress. Train in different environments, test your nutrition and hydration strategy, and get comfortable with discomfort.
Stay Present and Positive: Negative self-talk can drain your energy and motivation. Instead of focusing on how tired you feel, remind yourself why you're doing this race and how far you've come in your training.
By incorporating mental training into your Hyrox preparation, you'll build the resilience needed to push through fatigue, stay focused, and perform at your best when it matters most.
Our Top Hyrox Coaching Tips
Here are some practical tips and strategies to help someone train effectively for a Hyrox fitness race, taking into consideration the different movements and lengths of workout:
Start with a solid foundation: Before diving into specific Hyrox training, focus on building a strong foundation of strength and endurance through regular cardio, weightlifting, and functional movement exercises.
Incorporate high-intensity interval training (HIIT): HIIT workouts can help you build the speed, power, and agility required for Hyrox races. Include exercises like burpees, box jumps, and sled pushes/pulls.
Train for specific movements: Practice the movements you'll encounter during the race, such as sled pulls, sandbag carries, and rowing. Focus on perfecting form and building endurance through repetition.
Vary the length of your workouts: Hyrox races can vary in length from 1 hour to 4 hours, so it's important to train for different durations. Incorporate long runs, medium-distance HIIT sessions, and short, high-intensity workouts to prepare for the different challenges.
Cross-train: Hyrox requires a diverse set of skills, so it's important to train different muscle groups through cross-training. Incorporate activities like cycling, swimming, and rowing to work different muscles and prevent overuse injuries.
Optimize nutrition: Eating a balanced diet with plenty of protein, complex carbs, and healthy fats can help you fuel your workouts and improve recovery.
Prioritize rest and recovery: Hyrox training can be intense, so make sure you give your body enough rest and recovery time between workouts.
Set achievable goals: Whether you're aiming to complete the race in a certain time or just finish strong, setting achievable goals can help you stay motivated and track your progress.
Try following a specific Hyrox Training Program: Choosing a specific Hyrox Training program that just focuses on the Hyrox race can give your training the edge. A custom program can help you prepare for the specific movements and time domains that the Hyrox Fitness race requires.
By following these tips and strategies, you can effectively train for a Hyrox fitness race and tackle the unique challenges with confidence. Remember to listen to your body, stay focused, and enjoy the journey!
Example Hyrox Training Workout
If you're starting training for Hyrox and need a Hyrox Training Workout to follow, we've got you covered.
Warm-up:
10-minute jog at an easy pace
Dynamic stretching (leg swings, walking lunges, high knees, etc.)
Workout:
5 rounds for time:
400-meter run
20 kettlebell swings (24 kg/16 kg)
20 box jump overs (24"/20")
20 burpees
20-meter sled push (80 kg/50 kg)
Rest 2-3 minutes between rounds.
Cool-down:
10-15 minute walk at an easy pace
Static stretching (hamstring stretch, quad stretch, shoulder stretch, etc.)
This workout is designed to simulate the challenges of a Hyrox race, with a mix of running, strength exercises, and functional movements.
The 5 rounds of the workout will challenge your endurance, while the kettlebell swings, box jump overs, burpees, and sled push will test your strength, power, and agility. The rest periods between rounds will allow you to recover and maintain a high level of intensity throughout the workout.
Remember to adjust the weights and reps to your fitness level, and to focus on proper form throughout the workout.
Choosing A Hyrox Training Plan For You
Choosing a Hyrox training program can be a valuable investment in your fitness journey for several reasons. Firstly, a Hyrox program is designed specifically to prepare you for the unique challenges of a Hyrox race. These programs incorporate a variety of workouts that simulate the movements and intensity of the race, helping you build the endurance, strength, and agility required to perform at your best.
Additionally, Hyrox programs are typically led by experienced coaches who can provide bespoke guidance to help you improve your form, technique, and overall performance. By following a structured and customized training program, you can optimize your preparation and increase your chances of success in a Hyrox race.
Secondly, a Hyrox training program can help you achieve your fitness goals beyond the race. The workouts and exercises in the program can help you build a well-rounded and functional fitness foundation that can benefit you in other areas of your life.
For example, the running and cardio components of the program can improve your overall endurance and cardiovascular health, while the strength and functional movement exercises can enhance your mobility, balance, and coordination. By committing to a Hyrox training program, you can develop a sustainable and long-term fitness lifestyle that can improve your health and wellbeing beyond the race.
Want to train properly for your next Hyrox Race? Get our 8 Week Hyrox Training Programme here.
Good luck with your Hyrox training!
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