How to train for HYROX

If you have signed up for a HYROX or are thinking about doing so, welcome to the challenge.

This is not just running, it's not just lifting weights, it's not just cardio... it's ALL of it.

And if you want to arrive prepared, there are things you need to know.

Running is not optional

HYROX has 8 kilometers rundivided into sections of 1 km between each workout.

If you are not a runner, you have to get used to it.

It's not enough to just do cardio on the bike or rowing, you need to running after strength training.

Career planning:

🏃🏽‍♂ Run at least 3 times per week.
🏃🏽‍♂ Make a long run (60-90 min) once per week.
🏃🏽‍♂ Trains careers with fatigueRunning after demanding exercises, such as pushing the sled or doing burpees.

💡 Training example:

Objective: Getting used to running with heavy legs and racing heart.

Strength and endurance: the keys

HYROX puts to the test your whole bodybut it focuses a lot on legs and upper body traction (push and pull).

Essential movements:

🏋 Squats and sled pushes to strengthen the legs.
🏋 Pull-ups, barbell or dumbbell rowers to improve tensile strength.
🏋 Works muscular endurance: it is not enough to be strong, you need to endure high repetitions without exhausting yourself.

💡 Key data: The sled push faster lasts minimum 2 minutesbut some athletes take up to 10 minutes if they are not prepared.

Lunges:

They deserve special attention and you should pay extra attention to them.

The 100 meters of lunges with bag are brutal. If you arrive without strength in your legs, you will slow down a lot because your legs will slow you down..

🦵🏼 Do heavy lunges with barbell, dumbbells or kettlebells.
🦵🏼 Don't stop at every stepThe more often you advance, the better.
🦵🏼 Fatigue test: do lunges after running or pushing the sledge.

💡 Important rule: If you drop the bag on the ground twice, you are disqualified..

3. Master the grip

Pulling the sled, the farmers carry and the oar shatter your grip. If you lose strength in your hands and forearms, you lose valuable time..

How to improve your grip:

💪 Boost your strength with. pull-ups, rowing and static barbell holds.
💪 Training with fatigueGrab heavy dumbbells after a race or rowing.
💪 Use chalk if necessarybut do not rely on gloves or callipers as they are not allowed in some events.

💡 Pro tipIf you can, do weighted pull-ups to go spare.

5. Do not neglect technique

Each HYROX workout has strict standards. If you do not comply with them, you will be penalized by extra repetitions or added time.

Common mistakes and how to avoid them:

❌Burpees: Failure to support the chest on the floor -> Be sure to touch completely.
❌Wall balls: Not throwing high enough -> Always aim a little higher.
❌Sled pull: Failure to maintain upright posture -> Keep the rope taut and use your whole back..

💡 Extra tip: Look competition videos and learn the best technique before the race.

6. Simulates the competition format

Do not always train the exercises separately. Make circuits that mimic the order of the exercises in HYROX.

💡 Training example:

7. Steel mentality

HYROX is always more difficult than it seems. Most athletes underestimate the effort they put in. and end 10-15 minutes slower than expected.

How to forge a winning mindset:

🧠 Be prepared to sufferIt is not a short test, they are more than 60 minutes of constant effort.
🧠 Accepts fatigueDon't get frustrated when you feel that everything burns, is part of the process.

💡 Pro tip: Don't compare yourself with others. Focus on your pace and improve your own time.

8. Feeding and recovery

HYROX will consume much of your energy. If you don't eat right, you'll run out of fuel halfway through the meal.

What to do:

🥗 Load carbohydrates well the days prior to the competition.
🥗 Hydrate constantlyespecially if you sweat a lot.
🥗 Eat enoughrecovery is key to quality training.

💡 Common errorEating less for fear of gaining weight. If you don't have energy, you won't perform.

Conclusion: Don't just train, simulate HYROX.

The best advice is to make training that mimics competition. It's not just strength or just running, is the combination of both with fatigue.