Improve Your Hyrox Finish Time

If you are reading this, you likely know that Hyrox is exploding worldwide. It's a great fitness competition which requires participants to use strength, endurance, speed, and skill to achieve the best time possible. It's fun to train for, the race itself is fun, and it's a great way to challenge your mind and body.

With the popularity of Hyrox increasing, more and more Facebook and Reddit groups are popping up, and besides, "How do I find tickets for Hyrox?", the most common question goes something like, "How do I train for Hyrox?" Let's look at the most important things you can do in your training to improve your Hyrox finish time.

NUMBER 1: Running

This shouldn't surprise anyone. A Hyrox has 8k of running (5 miles). If you don't run, or don't run much, those 5 miles are going to take a very long time. They will also be very challenging. 5 miles of running will strain your cardiovascular system and fatigue your legs which will make every station harder, and every station will make the running harder too. To perform well at Hyrox, you need to train running.

For those who don't run at all: Start with short durations of running. Depending on your fitness and training background, this could be as little as 15 minutes of jogging, or maybe up to 30 minutes of a slow run for those with a good fitness background. Either way, start at a level that fits your current fitness. From there, increase your run time by 2-5 minutes per session per week.

For those who run some, but not a lot: With a foundation already in place, you can perform longer training sessions and increase the duration of those sessions slightly more than a beginner. More time running, up to a reasonable amount, will result in better running economy, a better cardiovascular system, and build the muscular strength/endurance in your lower body. You can also begin incorporating speed work or high intensity running intervals to get faster and push your fitness up to a higher level. One or two sessions per week of speed/interval work can do wonders for an athlete.

**Your greatest opportunity to improve your time at Hyrox is on the run**

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"How do I train for Hyrox?". It's one of the most common questions in the community right now. Simply put: we have the programming and coaching you need to take away all of the guess work, all of the nuance, and answer all of your questions. We'll provide you with a full plan that pushes you and helps you reach any goal you might have for Hyrox. We've coached hundreds of athletes, and we have all of the accreditations and personal race experience to take you to the next level; no matter who you are. With remote coaching and programming provided by coaches who have been there and done that, you'll be in the best possible situation to excel at your next Hyrox.

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NUMBER 2: The Sled Push

Nothing will blow up your legs faster, and wreck your race more quickly, than the Sled Push. It's the second station at Hyrox, and as long as you didn't start to quickly, you should be warm and feeling pretty good when you come to the Sled Push. It's early enough in the race that you aren't burnt out...and that can lead to a false sense of confidence.

**If you don't train for the Sled Push, it will blow you up. Your legs will feel like 1,000lbs, and you will be dragging your feet for the rest of the event**

Pushing a multi-hundred pound sled, on carpet, for 50 meters (164ft) is not easy. You must train for this. Depending on your fitness level, it will be wise to take pauses throughout the pushes - maybe 1/3 of the way down each length, or 1/2 of the way. If you try to push all the way through each length without rest, it will more than likely destroy you - even with some training. Train sled pushes often, and with the correct weights.

Men's Open: 152kg (355lbs)

Women's Open: 102kg (225lbs)

Men's Pro: 202kg (445lbs)

Women's Pro: 152kg (355lbs)

You may not be strong enough yet to push the weight listed for your category, and that's okay. Find a weight that you can work with and train with it 1-2x per week. After a few weeks, increase the weight by 10lbs. Repeat this, and you will soon be pushing much more weight, and you'll be much more fit and ready to take on this challenging station.

NUMBER 3: Wall Balls

The end of your race has arrived, and all that stands between you and the finish line are 100 Wall Balls. At this point, you are the most fatigued. Your legs have run 8km (5 miles), you've crushed your body on 7 other workout stations. No matter how fit you are, if you're trying, your body and mind are hurting.

If you are gassed out, and if your legs are worn out, and if your shoulders burn out, these 100 Wall Balls could take you well over 10 minutes. Unless you practice this movement regularly, and build the skill to hit the target each time and not miss reps, this will be a very long, very tough ending.

Men's Open: 6kg (13lbs) and a target at 10ft

Women's Open: 4kg (9lbs) and a target at 9ft

Men's Pro: 9kg (20lbs) and a target at 10ft

Women's Pro: 6kg (13lbs) and a target at 9ft

First, choose the proper weight to train with. If you're a beginner (new to Wall Balls and not very experienced with squatting and pressing), start practicing Walls Balls 2x per week. Try sets of 10 reps with good form. Take a 60-90 second rest, and repeat for 3-4 sets.

For more experienced athletes, 2 days per week will still work wonders for you, but you'll need to increase the reps. Start at 20-25 reps per set. Again, make sure your form is good; that you're hitting the proper depth and the ball is hitting the appropriate target height. Complete 5-6 sets. Over the course of a few weeks, you can add reps to all, or some, of your sets so that you're eventually building up to 5-6 sets of 35+ reps. It may sound like a lot, but if you do it consistently, it will cut a ton of time off of your next Hyrox event.

If you work on these 3 areas of Hyrox, you will drastically improve your finish time. I'm not saying that you shouldn't work on all of the stations, or that the other stations not mentioned aren't important or challenging, I'm simply saying that becoming very good at these 3 stations will push your fitness to the next level and drop your finishing time dramatically.

Train hard, train smart, and let us know if you have any questions:

Text: 610-222-7155

Email: info@triofitlife.com

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