0
Your Cart
No items found.
Product is not available in this quantity.
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.
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.
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.
The race comprises 8km of running split into 1km efforts, interspersed with functional exercises:
Training should reflect the race's dual nature of aerobic and muscular endurance.
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.
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.
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.
Given the race's duration, focusing on glycogen stores, hydration, and electrolyte balance is crucial.
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.
Energy gels and electrolyte-rich fluids, like those from the Marchon Electrolyte Powder, can help maintain energy levels and hydration during the race.
Select footwear designed for both running and gym workouts, consider heart rate/fitness trackers to monitor your performance, and opt for comfortable, thermoregulating clothing.
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.
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. Check our our Hybrid Training Supplement Stack to support your daily training. Also be sure to check out our protein powder, creatine monohydrate, and beta alanine for the best training and recovery stack.
Anyone with a basic level of fitness can start training for Hyrox, but a foundation in strength and endurance exercises is beneficial.
Include exercises that mimic the race activities, like sled pushes/pulls, rowing, and sandbag lunges, in your regular training.
Combine cardiovascular workouts with strength training sessions, ensuring adequate rest and recovery between workouts.
Hyrox races are open to various age groups, with specific categories for different age ranges.
Visit the official Hyrox website or follow Hyrox on social media for updates on local events.
Essentials include race-appropriate clothing, hydration supplements, energy gels, and personal fitness trackers.
Hyrox events typically focus on individual and pairs participation, but check the latest race rules as formats can vary.
Recovery can vary but generally expect to take a few days to recover fully from the physical exertion of a Hyrox race.
