Remember that you can listen to the podcast here

Are you looking to shave precious time off your next Hyrox race? Whether you’re a seasoned Hyrox competitor or a newbie looking to improve your fitness, these three simple tips can help you optimize your training and achieve a better time. We’ll be covering key strategies that go beyond just hitting the gym; it’s about training and competing smarter for the Hyrox challenge, not necessarily harder. Let’s get started!

1. Rethink Your Running Strategy

Many Hyrox athletes treat the running sections as recovery between the workout components. However, a key strategy is to implement a running strategy, focusing on your aerobic threshold during training. This means that your running shouldn’t just be a break between strength exercises but rather a crucial part of your overall performance. By actively training your running, you’ll be able to maintain a faster pace and save valuable time.

2. Minimize Your Time in the “RoxZone”

The “RoxZone” refers to the transition areas between the workout stations in a Hyrox competition. For those new to Hyrox, it is easy to spend a lot of time in the RoxZone, adding to your overall time. To optimize your time, you should aim to move quickly through these areas and familiarize yourself with the course layout. The total distance covered in a Hyrox is actually around 8.5-8.7 km and not just 8 km, so efficiency in transitions can help with this.

3. Train in Clusters

Hyrox workouts involve a high volume of reps, with some movements requiring 100 or even 80 reps at a time. Rather than pushing through all the reps continuously, try incorporating cluster sets into your training, with structured rests between the clusters. This will better prepare you for race day. During training, determine how many reps you will do per cluster and the rest intervals you’ll need. This method is key to race strategy, preparing you mentally and physically.

Final Thoughts

By focusing on these three simple tips—optimizing your running, minimizing time in the “RoxZone,” and implementing cluster training—you can significantly improve your Hyrox time. Remember, it’s not just about working hard; it’s about working smart! Start implementing these strategies today and see the difference in your next race.

Good luck!