It is safe to say that HYROX has taken the fitness world by storm. Designed to test strength, endurance, and stamina, this competitive platform has been dubbed the ‘World Series of Fitness Racing.’
Regardless of your motivation for participating, preparation is key. Investing in high-quality men’s running shoes and completing efficient and effective training that mimics the exercises you will need to complete on the day is crucial to completing this competitive race.
What is HYROX
HYROX is a competitive fitness race that combines running with functional exercise. The event aims to test the strength, endurance, and overall fitness levels of competitors in a standardized format, making it possible to compare performances and results across different events and locations.
First created in Germany in 2017, the low entry barrier makes it an accessible competition for athletes of all levels. However, good overall fitness and preparedness are essential for success.
Entry Categories
You can tackle this exciting competition on your own in the standard ‘open’ category, where weights are split according to gender. This popular race can be completed as a pair in the doubles category, where competitors can opt for same-sex or mixed pairs. However, it is important to note that mixed pairs must use the men’s weights.
Alternatively, you can choose to compete with heavier weights for a more demanding experience, either individually or in doubles. Finally, the relay category allows you to partake in teams of four, where each member is required to finish 2×1 km runs and two workout stations each.
The 8 HYROX Stations
When competing in HYROX races, you will need to successfully complete eight different workout stations as well as a set running distance.
Running
Running makes up 50% of a HYROX race. In total, you will need to cover 8kms, which are divided into 1km segments that will need to be completed between stations, with the event starting with the first kilometer.
Although you won’t need to run all 8kms at once, the times you aren’t running will be filled with functional fitness exercises, which will drain your energy and compromise your running ability. When training for the event, become familiar with running for extended periods of time under fatigue. Prioritise easy, zone 2 training to help improve running endurance and capacity.
1km Ski Erg
The first station is the ski erg. The ski erg primarily requires upper body movement using the triceps and lats. However, it will also work your core muscles, hamstrings, glutes, calves, and hip flexors. Because it is the first station, manage your energy and aim to perform the movement correctly without rushing.
50m Sled Push
The second movement is the sled push, which is the heaviest station and one of the most important to perfect. When done efficiently, it can help you make up time against your competitors. But if done wrong, it will tire you out for the next run.
The sled push is divided into four sections, each 12.5m long. You will need to push the sled over the line, walk around the back of it, and push it back the other way. In your training, practice different holding positions to establish what works best for you. Train with heavier weight than the competition will use to account for uneven flooring on the day.
50m Sled Pull
Similar to the push station, sled pull can result in massive time variability based on how well you complete the exercise. By now, your legs will start to feel pretty tired, so finding the best technique to pull the sled is key to minimizing energy expenditure.
There are three main techniques to use: the arm-over pull, the backward walk, or the hip drive pull. Practice each in your training sessions to select the most effective technique for moving heavy weights with the least amount of effort.
80m Burpee Broad Jump
If you don’t enjoy completing burpees in your general fitness regime, you will likely want to finish this station as fast as possible. The burpee broad jump requires you to complete a burpee with a forward jump at the end.
While you won’t need to move heavy weights, this exercise is challenging to complete and will spike your heart rate. Your goal should be to remain at a consistent pace as opposed to going too fast and having to stop to recover.
1km Row
Once you have completed your burpees, you will need to finish a one-kilometer row. Spend time in your training sessions perfecting your technique to be as efficient as possible. If you are competing in pairs, practice switching over quickly and smoothly. Be sure to pace yourself at this station and control your breathing.
200m Kettlebell Farmers Carry
Pacing yourself is key to completing most stations successfully without expending too much energy. However, the farmer’s carry is one station you can try to go as fast as possible. The quicker you finish the exercise, the less time you will need to stop and rest your grip. Practice running with kettlebells to improve grip strength and maximize your performance at this stage.
100m Sandbag Lunge
The second last station targets your legs, with sandbag lunges pushing your glutes and thighs to the limit. Ensure your knee touches the ground with each rep, as failure to do so could compromise your participation. By this stage, you will have completed 7km of running and seven stations, so include plenty of practice of this movement under fatigue in your training.
100 Reps Wall Balls
The final station of a HYROX race is 100 wall balls. These will be the final punishment for your quads, so break them up into manageable sections of reps, with short and strict rest periods between each.
The amount of reps you include in each section and the period of rest you need will be established during your training. As this is the last station, with no further running required, push yourself to the limit to finish as quickly as possible.
