Prepare for Hyrox

Race Day

Race Day

HYROX was created to be the Fitness Race for everybody. That being said, it is still a fitness race which requires endurance training and strength preparation.

Remember – HYROX consists of 8 x 1 km runs and 8 functional workout stations!

Put simply, our sport is the ultimate challenge for your body, where natural skill movements are maximally tested. Together with Mintra Tilly – the very woman who designed the race format of HYROX – we are here to provide you tips & tricks to help you prepare.

50% IS RUNNING
Some love it, whilst others would rather not think about it! A HYROX race consists of 8 kilometres of running, with each kilometre split up by a functional workout station.

Therefore, it is paramount to incorporate running into your training and build up your aerobic capacity, as the average time our athletes spend on the race course is 90 minutes. It is also important to experience running after working the legs and arms, so simulate that Race Experience at home or in the gym. Ever wondered how you run after pushing a 125 kg sled for 50 meters? Or after your heart rate spikes during 80 m of Burpee Broad Jumps. So mix up your training and you will start to enjoy your running more and more.

50% is Running

Some love it, others rather not think about it! A Hyrox race consists of 8 kilometers of running, split into 8 times 1 kilometer. So get that running into your training and build up your cardio, as you will be out for an average of 90 minutes.  It is also important to experience running after working the legs and arms, so simulate that Race Experience at home or in the gym.  Ever wondered how you run after pushing a 125kg sled for 50 meters? Or after your heartrate spikes during 80m of Burpee Broad Jumps. So mix up your training and you will start to enjoy your running more and more.

Learn the Movement Standards

It is important to familiarise yourself with the HYROX movement standards so that you train the exercises in the right manner and avoid bad movements and potential injuries. Experiment in the gym with your Certified HYROX Coach with various techniques that can be applied and find the one that works best for you.

Don't Start too Fast

We see it over and over again! People running their Personal Best during the first kilometer and pushing hard through the SkiErg. Who wouldn’t? The energy, the excitement in the venue, the music, friends and family cheering you on. However, it is an endurance event, and can be compared to a half Marathon or an Olympic Distance Triathlon. So pace yourself, find your rhythm, control your heart rate, and you will perform at your best.

Rest, Eat and Hydrate

During your training periods, in build up to the event, and on event day, don’t forget to rest, eat and stay hydrated. Specifically on the event day, you might be arriving a few hours before your start time to cheer on your friends, you get soaked up in the event excitement and before you know it, it is time to warm up and go to the Start Zone. So make sure you drink plenty of water, you don’t use up too much energy so that you arrive at the Start Zone fresh and ready to go.

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