Currently, Hyrox competitions are gaining serious traction. This is a fitness event with various functional training stations blended with endurance in the form of 1km running splits. Hyrox events are standardized, meaning each race uses the same format, allowing athletes to compare performance across the board. There is no time limit for completion, making Hyrox suitable for a wide range of fitness levels, from elite athletes to weekend warriors who love a good challenge.
The term “hybrid athlete” is circulating in the media as Hyrox gains popularity, but what does being a “hybrid athlete” actually entail? In this case, Hyrox blends strength and aerobic endurance into a challenging event. This means not only having a strong cardio base but also blended with strength to perform under extremely fatiguing conditions.
The structure and stations include:
1000m SkiErg
1km run
50m sled push
1km run
50m sled pull
1km run
80m burpee broad jumps
1km run
1000m row
1km run
200m farmer’s carry
1km run
100m sandbag lunges
1km run
100 wall balls
Each station is broken up with a 1km run in between for a total of 8km, and the weight for each station is standardized based on which category you compete in (men’s singles, men’s doubles, women’s singles, women’s doubles or mixed doubles).
When looking at each station on its own, Hyrox races seem manageable; the real challenge lies with pushing through the cumulative fatigue that builds up throughout the stations. It can be very tempting to go at 110% effort out of the gate, but this can be detrimental later in the event, as fatigue management is a crucial aspect of performance. Pacing becomes everything, especially as you approach the end. As you go through the stations, muscular fatigue builds as you already tax the legs with running, making movements like sled pushes, lunges, and wall balls significantly harder. Being able to blend consistent aerobic endurance with the strength stations that spike heart rate and limit muscular output is key to sustaining a consistent effort throughout. This style of race also challenges the body’s ability to recover after intense bouts of exercise, as there is no true rest during the competition; only active recovery, which makes pacing crucial throughout the entire duration of the event, especially during the running splits.
Training for a Hyrox requires more structure than just random HIIT circuits and long runs. For a well-structured Hyrox training plan, there must be a blend of all aspects. This means that training should include heavy strength training with a focus on lower-body strength, posterior-chain strength, grip strength, and upper-body endurance. Practicing with heavier loads before the actual Hyrox event will help to move competition weights more efficiently, making the workout stations feel less taxing on race day. In addition to strength, aerobic endurance is another key aspect of performance, as it helps you keep going. This includes steady-state zone 2 cardio for longer periods to build your aerobic base. Cardio zones are based on max heart rate which can be estimated using the equation 220-age=max HR. To achieve zone 2 cardio we want to be working at 60-70% of our max heart rate. Lastly, to perform well in a Hyrox, it is crucial that you feel comfortable working at high intensities and can sustain them. This can look like threshold runs, such as 1km repeats with the goal of running at a hard effort. One of the most important things to incorporate into Hyrox training is compromised training, which means pushing your body to perform strength movements when the muscles are fatigued. Examples of this are breaking up 1km running intervals with strength stations such as sled push, burpee broad jumps, and wall balls.
Due to the nature of the competition, you should include partial or full Hyrox simulations. This can give you an idea of the pacing and which stations will be the most challenging during the competition, and help you build a strategy for your best performance on the day of the event. For a Hyrox, managing your heart rate is key to sustaining your effort throughout. This means not redlining your runs as well as breaking the workout stations into manageable chunks to avoid excessive heart rate spikes.
As Hyrox becomes increasingly popular, they are a great way to challenge not only your body but also your mental resilience. At the end of the day, this is an event that pushes you against yourself and can help you feel like a more confident individual in the process. With consistency, smart training, and strategic programming, Hyrox can help you become a more well-rounded athlete with the ability to perform across multiple domains of fitness.
