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What is HYROX?

HYROX is a race like no other. Picture this: eight rounds of a 1km run followed by a functional workout. This dynamic format demands strength, speed, power, and endurance, testing your overall fitness in a comprehensive way. The beauty of HYROX lies in its inclusivity. You can participate as an individual, a double (sharing the workload with a partner), or in a relay team of four. The choice is yours!…

Understanding the HYROX Exercises

Every HYROX event features the same sequence of exercises:

The weights for each exercise vary based on your chosen category. So, don’t worry, you can find a level that suits your current fitness capabilities.

Tailoring Your Training: Runners vs. Fitness/CrossFit Athletes

HYROX attracts athletes from diverse backgrounds, each with their own strengths and areas for improvement. Understanding your starting point is crucial for effective training.

As you can see, in a Hyrox race there are intervals that focus more on strength, and others, more on cardio.

It is important to know your strenghts and weaknesses to focus where you have to. Depending on what your sport background is, you will be more on the “Runner” profile or on the “Fitness” profile.

Runners

If you’re a runner who can comfortably conquer 10k-15k distances, your endurance is likely your forte. However, HYROX demands more than just running stamina. Pay attention to:

• Strength Training: Incorporate regular strength sessions targeting compound movements like squats, deadlifts, and presses. This will build the muscle needed to handle the sleds and other weighted exercises.

• Functional Movement Practice: Familiarize yourself with the HYROX exercises and refine your technique. Efficient movement patterns are key to conserving energy and preventing injury.

• High-Intensity Intervals: Integrate HIIT workouts to build your anaerobic capacity and prepare for the quick transitions between running and functional stations.

Fitness/CrossFit Athletes

If you’re a fitness or CrossFit enthusiast, you’ll likely excel in the strength-based exercises. However, the repeated 1km runs can be a challenge. Focus on:

• Running Volume: Gradually increase your running mileage to comfortably handle the 8km total distance. Don’t just focus on long runs; practice running 1km at a challenging pace, as this replicates the race format.

• Pacing Strategy: Develop a smart pacing plan for both the runs and the functional exercises. Avoid going all-out at the start and risking burnout later in the race.

• Transition Training (brick workouts): Practice seamless transitions between running and the functional exercises. Minimize time spent in the “Roxzone” (the area between stations) to maximize your overall time.

Sample training plans

Here are two sample weekly training plans tailored for runners and fitness/CrossFit athletes:

Sample Plan for Runners:

Sample Plan for Fitness/CrossFit Athletes:

Remember, these are just starting points. Adjust the plans based on your fitness level and available time. As you progress, you can increase volume, intensity, and add more HYROX-specific workouts.

Embracing the HYROX Challenge

HYROX offers more than just a physical test; it’s a chance to push your limits, join a vibrant community, and discover your inner “hybrid rockstar.”

Don’t be afraid to embrace the challenge. Whether your goal is to simply finish or to smash a personal best, HYROX will leave you feeling accomplished and empowered. So, lace up your shoes, grab a friend, and prepare to experience the thrill of HYROX! Good luck!

Note: This article is intended as a general guide. Consult with a healthcare professional before starting any new training program.