GETTING STARTED WITH
HYROX TRAINING
If you’re gearing up for a Hyrox competition, you’re probably feeling a mix of excitement and intensity. This unique fitness challenge combines endurance, strength, and functional exercises, making it a true test of your overall fitness levels. To truly excel, you need a well-rounded training plan that addresses the specific demands of the event.
Understanding the Competition
Hyrox competitions consist of a unique blend of running and functional exercises. You will encounter eight 1-kilometer runs paired with events such as sled pushes, rowing, and wall balls. This requires not only endurance but also strength and flexibility.
Hyrox is designed for all fitness levels. Beginners can start at a comfortable pace, while experienced athletes may aim for the pro division, where weights and repetitions are more challenging.
Your training should reflect the competition’s structure to condition your body adequately.
The competition officially kicks off with a 1km run. This isn't just a warm-up, it is the transition that ties the entire event together. After completing each exercise station shown in this overview, you will head back out to the track for another 1km run before moving on to the next challenge.
01
SKI 1000M
02
SLED PUSH 50M
03
SLED PULL 50M
04
BURPEE BROAD JUMP 80M
05
ROW 1000M
06
FARMERS CARRY 200M
07
100M LUNCHES
08
WALLBALLS 100
Equip Your Facility for HYROX Training.
To meet these elite standards, we have developed StrideX, our specialized range of equipment specifically engineered for HYROX-style training.
The StrideX collection is designed to withstand the intensity of professional use while mirroring the exact specifications of the race floor. Ensure your facility stays ahead of the curve and invest in gear that is built to endure the toughest sessions.
Checking Your Current Fitness Level
Keep a journal to track your progress. Note how you feel after workouts, as this can guide adjustments to your training plan.
It’s crucial to recognize your starting point to set realistic goals and milestones, ensuring gradual and safe improvement for beginners and experienced athletes alike.
Begin by evaluating your current fitness level.
This includes identifying your strengths and areas for improvement in both cardio and resistance exercises.
Strength
Test your performance on functional exercises like sled pushes and rowing.
Cardio
Assess your running endurance by timing your 1-kilometer runs on a regular basis.
CHECK OUT OUR HYROX PRODUCTS
Developing Your Training Schedule
Incorporating Strength and Conditioning
Strength training is essential for Hyrox preparation. Focus on functional exercises that mimic race movements such as squats, lunges, and deadlifts. Incorporate exercises that develop power and muscular endurance.
Aim for 2-3 sessions per week, progressively increasing weight and intensity.
Building Cardiovascular Endurance
Cardiovascular fitness is crucial for endurance events like Hyrox. Incorporate runningsessions that include interval runs, tempo runs, and long runs.
These runs build both endurance and cardiovascular fitness. Aim for 3-4 cardio sessions per week, mixing short and long distances.
Planning Rest and Recovery
Proper rest and recovery ensure you avoid burnout and stay injury-free. Schedule rest days and active recovery into your training week.
Ensure you prioritize good sleep and adequate hydration. Allowing time for warm-up and cool-down routines is also critical.
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