Tips for competing in your first Hyrox

Have you caught wind of Hyrox yet? This thrilling, full-body fitness event is taking the world by storm, attracting thousands of participants—from beginners to seasoned athletes—who gather to run, push, pull, jump, and lunge their way to victory. If you think that entering and participating in something like this sounds crazy, you might be right. But it sure is addictive.

Hyrox will have you begging for the finish line and then wanting to book another event within a few days. Hyrox is an inclusive fitness event that caters to nearly all types of participants. But how do you get started?

How to Get into Hyrox

The beauty of Hyrox is that each of the movements is simple enough for everyone to do, yet challenging enough when combined with a 1km run. First things first, look for a gym near you that is Hyrox affiliated. You can use the HRF affiliate map to find your nearest Hyrox affiliate. Normally, these will be paid additions to a gym membership, or they may offer the class for a separate price.

Going to your first class may be daunting, but don’t let negative thoughts defeat you from getting involved. We all have to start somewhere, and the gym community, from my experience, is nothing but encouraging.

Benefits of Hyrox

Combining cardio and strength training is a winning formula for overall fitness. By covering the main functional movement patterns, you’re getting the best workout your body could hope for in a metabolism-boosting HIIT setting.

You need to be able to run or walk a total distance of 8km and also push, pull, and carry weights. The difference between competing in Hyrox and CrossFit is significant. CrossFit requires a high level of strength, gymnastics skills, and endurance, making it less accessible. Hyrox, on the other hand, is more inclusive, with movements that almost everyone can perform safely.

5 Tips for Completing Your First Hyrox

1. Start with a Solid Training Plan: Ensure you have a well-rounded training plan that includes running, strength training, and specific Hyrox movements like sled pushes and burpees.
2. Practice Transitioning: Simulate race conditions by practicing transitioning quickly from running to exercises. This will help your body adapt to the quick changes and reduce fatigue.
3. Focus on Technique: Proper technique in exercises like the sled push and wall balls can save you energy, prevent injury and prevent you from getting no repped during the event. Work with a coach if possible.
4. Build Endurance: Incorporate longer runs and endurance workouts into your routine. The 8km run, combined with the exercises, requires sustained stamina.
5. Stay Hydrated and Nourished: Maintain good nutrition and hydration leading up to and during the event. Fuelling your body properly will enhance performance and recovery.

What’s in Store During a Hyrox Race?

Here’s a breakdown of a Hyrox race:

1km Run into:

Workout 1 - SkiErg

1000m on the SkiErg targets the arms, shoulders, and core muscles, providing a full-body §workout.

1km Run into:

Sled Push

A 50m sled push targets your lower body. Wearing a decent pair of grippy trainers can help. You want to practice this before the event, to get used to how heavy it will feel.

1km Run into:

Sled Pull

Similar to the sled push but backwards, this exercise works your back, biceps, glutes, and core. similar to the sled push, you want to practice this before the event, to get used to how heavy it will feel.

1km Run into:

Burpee Broad Jumps

Burpees for 80m. Little tip - stepping in both your legs instead of jumping your legs in, can help preserve some energy for the run.

1km Run into:

Rowing

1000m of rowing, marking the start of the second half of the race. Take your time and try to keep a steady consistent pace, while trying to bring your hear rate down.

1km Run into:

Farmer’s Carry

200m of Farmer’s carry targets the upper back, core, arms, and grip.

1km Run into:

Sandbag Lunges

100m of lunges while carrying 10, 20, or 30 kilograms of sand. Practice this movement, as you are not allowed to drop the sandbag. The firs time you drop it, you will get a warning, the second time, the athlete receives a 5 metre distance penalty.

1km Run into:

Wall Balls

100 wall balls to finish, combining squatting and throwing.

There’s no real break in a Hyrox race. You can walk the runs, but there’s no resting at the stations until you complete the workout. Some station combinations are harder than others, like transitioning from the sled push straight into a 1km run. Despite the challenges, the support from the crowd at the finish line is incredible, making you feel accomplished and eager to do it again.

How to Train for a Hyrox

Here are some tips on how to train effectively for Hyrox:

• Incorporate Interval Training: Alternate between high-intensity exercises and running to simulate race conditions.
• Focus on Functional Movements: Train with exercises that mimic the Hyrox stations, like sled pushes, burpees, and rowing.
• Build Strength and Endurance: Balance your workouts with both strength training and cardiovascular endurance.
• Consistency Over Intensity: Stick to a regular training schedule rather than pushing too hard sporadically.
• Join a Hyrox Community: Training with others can provide motivation and valuable tips.

The biggest Tip of them all

Whether you’re investing in a premium training program or have access to a free one, consistency is more important than intensity. Train regularly and never go more than three days without exercise. Stay motivated and consistent; you’ll be well-prepared for your first Hyrox race.