PT’s Hyrox Training Schedule in 8 Weeks
- Discover the explosive growth of HYROX, the fitness competition that combines running and functional workouts, and find out how to train for it.
- How long would it take to see a HYROX post on your social media feed?
- With over 650,000 athletes participating in 84 competitions across 25 countries, HYROX tickets are highly sought after, sometimes even harder to get than those for Glastonbury.But what makes...
HYROX: The Fitness Race Taking the World by Storm
Table of Contents
Discover the explosive growth of HYROX, the fitness competition that combines running and functional workouts, and find out how to train for it.
How long would it take to see a HYROX post on your social media feed? This fitness challenge has exploded in popularity, becoming a social media sensation in just eight years.
With over 650,000 athletes participating in 84 competitions across 25 countries, HYROX tickets are highly sought after, sometimes even harder to get than those for Glastonbury.But what makes HYROX so appealing?
What is HYROX?
HYROX is an indoor fitness discipline that challenges participants with a unique combination of running and functional exercises. The format involves alternating between eight one-kilometre runs and eight functional workout stations:
- 1000m of SkiErg
- 50m of sled push
- 50m of sled pull
- 80m of burpee broad jumps
- 1000m of rowing
- 200m of farmer’s carry
- 100m of sandbag lunges
- 100 wall balls
HYROX Divisions: Something for Everyone
HYROX offers four different racing categories to accommodate various fitness levels:
- Open: The standard HYROX race, designed to be challenging yet achievable for all.
- Pro: A more demanding experience with heavier weights, tailored for experienced racers.
- Doubles: Team up with a partner, run together, and split the workout stations.
- Team Relay: Split the challenge four ways, with each teammate completing two rounds of runs and workout stations.
Training for HYROX: Endurance is Key
While HYROX is designed as a sport for “everybody” and “every body,” it remains a significant mental and physical endurance test. Proper preparation and training are essential.
According to personal trainer Meggan Grubb, who is competing in her first HYROX in London this May, strength training is crucial, but the running element should not be overlooked.
It might not look like a running race, as it involves eight rounds of weighted exercises too, but going straight into a one-kilometre run after you’ve just done 100 lunges whilst carrying a 10, 20 or 30-kilogram sandbag across your shoulders is what will fatigue you.
HYROX Training Tips: Mimicking the Workout Stations
With limited time to prepare, focusing on exercises that mimic the HYROX workout stations is vital. Here are some of Grubb’s recommended weightlifting exercises, to be alternated with treadmill runs:
SkiErg
The SkiErg engages your entire body. Since it’s hard to replicate, focus on cardio exercises like running and spinning.
Sled Push
Practice by pushing a weight plate on the floor. A bear crawl with a dumbbell is also beneficial.
sled Pull
Simulate the sled pull by pulling a rope on a cable machine, one arm at a time. Bent over rows are also recommended.
Burpee Broad Jump
Practice burpees with a forward jump. if space is limited, try burpees with a box jump or a jump onto a plate.
Row
Practice on a rowing machine.incorporate upper body exercises like push-ups into your training.
Farmer’s Carry
Improve grip strength with a dead hang.
Sandbag Lunge
Replicate with dumbbells or a barbell. Use heavier weights than you’ll use in the competition. Include squats, deadlifts, and step ups.
Wall Ball
Simulate the movement with a squat thrust, combining a front squat with an overhead press.
HYROX: Your Questions answered About the Fitness Race Taking the World by Storm
HYROX is rapidly gaining popularity,combining running and functional fitness in a way that appeals to a broad range of athletes. This Q&A guide answers all your burning questions about HYROX, from what it is to how to train for it.
What is HYROX?
HYROX is an indoor fitness race that combines running with functional workout stations. Participants alternate between running 1km and completing a specific workout, repeating this cycle eight times.
What exercises are included in HYROX?
A HYROX race consists of eight 1km runs interspersed with the following functional workout stations:
1000m SkiErg
50m Sled Push
50m Sled Pull
80m Burpee Broad Jumps
1000m Rowing
200m Farmer’s Carry
100m Sandbag Lunges
100 Wall Balls
How popular is HYROX?
HYROX has experienced explosive growth in recent years, quickly becoming a social media sensation. Over 650,000 athletes have participated in 84 competitions across 25 countries. Its popularity has led to high demand for tickets, sometimes exceeding even those for major events.
What are the different HYROX divisions?
HYROX offers several racing divisions to cater to different fitness levels and preferences:
Open: The standard race, designed to be challenging yet achievable for most participants.
Pro: A more demanding race with heavier weights, intended for experienced racers.
Doubles: A race where two teammates run together and split the workout stations.
Team Relay: A race where a team of four splits the challenge, with each member completing two runs and two workout stations.
Why is HYROX so popular?
HYROX’s popularity stems from its accessibility and the unique blend of endurance and functional fitness.It appeals to a wide range of fitness enthusiasts, from seasoned athletes to those new to competitive fitness.
How should I train for a HYROX race?
Training for HYROX requires a combination of running and strength training, focusing on mimicking the exercises found in the race:
Focus on Endurance
Incorporate regular treadmill runs into your training. Endurance is key in HYROX.
Mimic Workout Stations
SkiErg: Focus on cardio exercises like running and spinning to build overall fitness.
Sled Push: Practise pushing a weight plate on the floor, or try bear crawls with a dumbbell.
Sled Pull: Simulate the sled pull by using a cable machine, pulling a rope one arm at a time.Bent-over rows are also beneficial.
Burpee Broad Jump: Practice burpees with a forward jump. If space is limited, try burpees with a box jump or a jump onto a plate.
Row: Spend time on a rowing machine and incorporate upper body exercises like push-ups.
Farmer’s Carry: Improve grip strength with exercises like dead hangs.
Sandbag Lunge: Use dumbbells or a barbell to replicate the movement. Use heavier weights than you’ll use in the competition and include squats, deadlifts, and step ups.
* Wall Ball: practice squat thrusts,combining a front squat with an overhead press.
What role does strength training play in HYROX?
while HYROX includes running, strength training is still very crucial. Being able to complete the workout stations efficiently will save you time and energy, making the runs easier.
How important is running in HYROX training?
Running is a crucial part of HYROX training. Endurance is key, especially running after completing a strength exercise.
HYROX Divisions Comparison
| Division | Description |
| ————- | ——————————————————————————- |
| Open | Standard race, challenging but achievable for most. |
| Pro | More demanding with heavier weights, for experienced racers.|
| Doubles | Two teammates run together and split the workout stations. |
| Team Relay | Team of four splits the challenge, each doing two runs and two workout stations. |