How to Train for Hyrox

Introduction

Hyrox is a global fitness race that combines strength, power, muscular endurance, and aerobic capacity in a unique competitive format. Training for Hyrox not only prepares you for the race itself but also significantly enhances your overall fitness, making you stronger, more powerful, and more enduring. 

This article will guide you through the best training principles for Hyrox, ensuring you're ready for every challenge it presents.

What is Hyrox?

Hyrox is a fitness competition open to men and women of all ages, from pros to amateurs. It's a race designed to test a wide range of fitness skills in indoor arenas across Europe and the US, with categories split by gender, age, and skill level.

The History of Hyrox

Founded in Germany in 2017, Hyrox has quickly spread across Europe and the US, hosting numerous events per year. It's designed to be inclusive, allowing people from various fitness backgrounds to compete in a professionally organized fitness race.

What does Hyrox Involve?

The race comprises 8km of running split into 1km efforts, interspersed with functional exercises:

• 1,000m Ski Erg
• 50m Sled Push
• 50m Sled Pull
• 80m Burpee Broad Jump
• 1,000m Row
• 200m Farmers Carry
• 100m Sandbag Lunge
• Wall Balls

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Training for Hyrox

Training should reflect the race's dual nature of aerobic and muscular endurance.

Cardiovascular Conditioning for Hyrox

Your training should predominantly focus on increasing aerobic endurance, incorporating a mix of long-distance runs with shorter, high-intensity intervals. Cardiovascular training should be frequent, with a blend of standalone cardio workouts and hybrid workouts that include strength elements. Templates can range from simple long runs to interval training mixing running with Hyrox-specific exercises.

Strength Training for Hyrox

Focus on movement-specific exercises featured in the race, complemented by compound strength exercises to build overall muscular endurance. Pay attention to rest intervals to simulate the continuous nature of Hyrox.

Lactate Threshold Training

Increasing your lactate threshold allows you to train at higher intensities for longer. Incorporate workouts that push your limits, such as high-intensity intervals or tempo runs, gradually extending the duration of these intense segments.

Nutrition for Hyrox

Given the race's duration, focusing on glycogen stores, hydration, and electrolyte balance is crucial.

Pre-Race Nutrition

Carbohydrate loading and proper hydration are key. Your last meal should be 2-3 hours before the race, consisting of easily digestible carbs and moderate protein. Perhaps consider some hydration sachets and plant protein or whey protein powder throughout the day before the race.

During the Race Fuelling

Energy gels and electrolyte-rich fluids, like those from the Marchon Electrolyte Powder, can help maintain energy levels and hydration during the race.

Gear and Equipment for Hyrox

Select footwear designed for both running and gym workouts, consider heart rate/fitness trackers to monitor your performance, and opt for comfortable, thermoregulating clothing.

Hyrox Training Plans

The Marchon Hyrox Programme is a hyrox training plan specifically designed to prepare participants for the demands of Hyrox, focusing on building the necessary strength, endurance, and conditioning.

Conclusion

Training for Hyrox requires a balanced approach to improve both your aerobic capacity and muscular endurance. By following these principles, you'll be well-prepared for the challenges Hyrox presents.

Frequently Asked Questions (FAQs)

‍What is the ideal fitness level to start Hyrox training?

Anyone with a basic level of fitness can start training for Hyrox, but a foundation in strength and endurance exercises is beneficial.

‍How can I incorporate Hyrox-specific exercises into my routine?

Include exercises that mimic the race activities, like sled pushes/pulls, rowing, and sandbag lunges, in your regular training.

What is the best way to balance strength and endurance training?

Combine cardiovascular workouts with strength training sessions, ensuring adequate rest and recovery between workouts.

Are there age restrictions for Hyrox races?

Hyrox races are open to various age groups, with specific categories for different age ranges.

‍How do I find local Hyrox events to participate in?

Visit the official Hyrox website or follow Hyrox on social media for updates on local events.

What should I bring to a Hyrox race?

Essentials include race-appropriate clothing, hydration supplements, energy gels, and personal fitness trackers.

Can I compete in a team for Hyrox races?

Hyrox events typically focus on individual and pairs participation, but check the latest race rules as formats can vary.

How long does it take to recover after a Hyrox race?

Recovery can vary but generally expect to take a few days to recover fully from the physical exertion of a Hyrox race.

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