If you're here, you probably already know what Hyrox is, and you might have even signed up already. Awesome! Let's get right into it with several key points that will help you break-down what needs to be done to prepare well.
**At the bottom of the article is a sample weekly training structure**
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1: Relax & Work
Training for your first Hyrox shouldn't be stressful. You shouldn't care what time you will get on your first event, and you shouldn't care what time other athletes get when they cross the finish line. There will be people there who are more fit than you, and there will be people there who are less fit than you. Don't worry about either set of people. Worry about yourself. It's good to set a goal time that you'd like to reach, but if you're training because you don't want to "embarrass" yourself or you're afraid of what people will think, you're training for the wrong reason. Train to improve yourself and have a good race. That's it. Put in the work and don't worry about others.
2: What is Your Fitness Level?
All programming should always start with your current fitness level. Do you have a running background? Do you have a strength training background? Have you done other endurance events? Take an objective look at yourself (or have a friend do so if you can't - most people can't) and figure out what your baseline is currently. Once you find that, you know what you need to build on. Often times people skip this step, jump into crazy workouts that are far too intense for their fitness level, and they burn out, get injured, or lose interest.
3: Running Necessity
You must run. It's an 8K running race. Yes, it's broken up by different workout stations, but you need to run in your training. You don't need to become the world's best runner or set 5K PR's every week. You just need to start running and build up your skill and endurance in running. If you don't currently run at all, start with short durations or distances and just run at whatever pace is comfortable. Over time, your fitness will improve and you'll be able to run longer/further and at faster paces. If you are already a high level runner, you're probably feeling good about the run.
4: You Must Strength Train
Hyrox is an endurance sport, so you don't need to be a power lifter. The weights are fairly heavy, but they aren't anywhere near unmanageable. You simply need to strength train. Ideally, train the specific movements from the event: Sled Pull, Sled Push, Farmers Carry, Wall Ball, and Sandbag Lunges. If you don't have sleds to work with, build your lower body strength with Barbell Squats, Weighted Step-ups, and other similar exercises. Again, the weights are reasonable, but not if you don't build the strength for them.
5: Never Underestimate Cardio Machines
The Rower and Skierg distances aren't anything crazy, and anyone can get through them, it's just a matter of how much time it will take to get through them and how much energy you'll burn. I highly recommend that you get some training sessions in with work dedicated to these machines so that you are comfortable with them on race day.
Below is a weekly training structure sample. It might work for you, and it might not; it depends on your life, goals, fitness level, access to equipment, etc.
Monday: Easy Run (20 Mins Beginner, 40 Mins Intermediate, 60 Mins Advanced)
Tuesday: Strength Training (Carries, Pushing, Pulling, Overhead)
Wednesday: Machine Cardio & Core (Rower, Skierg, and Abdominal Strength)
Thursday: Moderate Run (20 Mins Beginner, 40 Mins Intermediate, 60 Mins Advanced)
Friday: Strength Training (Lower Body, Pushing, Pulling, Carries)
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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