Off season HYROX Training
As it’s just been HYROX World Championships, we’ve now got over 4 months until the next UK HYROX event. This means we have time to work on our weaknesses, alongside getting stronger and fitter.
You may already think you know your weaknesses - you may feel like you need to get better at running, or if you got stronger your sled push would improve, but there are more elements of fitness you may not realise have an impact on your overall performance. Now is the time to work on them, and below is how I’d suggest splitting up the next few months of training and what to focus on:
I’d recommend splitting your training up into 6-8 week blocks.
If you have 12+ weeks before your next HYROX event, this is a good time to focus on getting stronger, getting fitter and moving well. Below are the main focuses of this block:
- Building a solid base of fitness (running & ergs)
- Building overall strength
- Progressing all elements of fitness, which are listed below:
- Muscular Strength: The amount of physical force your muscles can put out, how much weight you can lift.
- Muscular Endurance: The ability for a muscle group to engage repetitively over an extended period of time, also known as the measure of a muscle group’s “gas tank”.
- Cardiovascular Endurance: The ability to operate for extended periods with an elevated heart rate.
- Body Fat Composition: The relation between the amount of body fat you have to your total body mass.
- Balance and Coordination: Balance is defined as the ability to remain upright and demonstrate control over your body, coordination is the ability to control members of your body with efficiency and dexterity.
- Speed or Quickness: The ability to move all or part of the body as quickly as possible.
- Flexibility: The ability to stretch muscles without pulling or tearing them.
- Agility: The ability to perform rapid whole-body movements with change of velocity or direction in response to a stimulus.
- Power: The amount of strength a person is able to use during a movement, together with the speed of the motion.
- Reaction time: The speed at which one can respond to a stimulus.
If you’re 12-6 weeks out from your HYROX event your focuses should be:
- Start to add in HYROX specific exercises into your training.
- Progress to heavier weights that you’d use on the day of HYROX.
- Add in at least 1 “HYROX” session per week.
- Start to focus your training around building muscular endurance and speed with running/ergs.
In the 6 - 1 weeks out from your Hyrox event your main focuses should be:
- Get really specific with HYROX exercises & quantities - this should mimic race day conditions with regards to exercise selection, weight & reps.
- Replicate race day scenarios.
- Start to focus on technique & tactics for each movement, and practice these. If you’re competing in doubles, this is an ideal time to get some training sessions in together & practice transitions, and the order in which you’ll perform the exercises.
- Incorporate more “HYROX” sessions within your training.
- Practice race day nutrition, find what works well for you & trail this within your training sessions.
In the week prior to HYROX, this is time to start deloading from training. This means don’t train as heavy/hard or as frequently as we have been doing, and I’d recommend incorporating a couple of rest days in as we approach race day. Ensure nutrition is on point, our recovery & sleep is optimal and we have a bulletproof plan of how race day is going to go. By this point, all the hard work is done and it’s time to go and smash your race!
Nutrition whilst off season training:
Our main focus should be to maintain a healthy high protein diet that’s varied which also includes enough calories to fuel our bodies. To do this, I would recommend trying to ensure 80% of our food is coming from whole foods, and the other 20% is made up however you’d like.
Protein - aim to consume 1.7-2.2g of protein per KG of bodyweight, per day. Split this across all meals, sources of protein are things such as chicken, steak, eggs, fish, cheese etc.
We want to prioritise consuming carbohydrates prior to training, as this is going to fuel our body. Ideally we want something easily digestible before we train, and something that won’t sit too heavy on our stomach, such as bagels, porridge oats, rice, squares bar, bananas etc.
It’s important to include Healthy fats into your diet that are unprocessed as these are great for optimal health and hormone production. Animal fats and nuts are a great option for this.
FAQs
Best ways to train for HYROX
Running should be a core part of your training program, with a mix of long-distance runs, interval runs, and hill sprints. High-Intensity Interval Training (HIIT) is also beneficial as it helps improve cardiovascular fitness and endurance.
How long do I need to train for Hyrox? ›
How long does it take to train for a HYROX? If you're committed and you do three to four workouts a week, then eight weeks is enough, but if you really want to be well prepared, I would recommend 12 weeks.
What is the 16 week Hyrox training plan? ›
This 16 week plan will get you to the finish line looking fit and feeling strong. -This plan follows an 8-9 day training cycle with roughly 5 hard workouts, 3 active recovery “easy” days, and one day off within a 9 day period. + Or, if you can run for at least 50-60 minutes straight (any pace).
Does Hyrox build muscle? ›
Race Format
This erg predominantly targets the arm, shoulder & core muscles, however when done efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.
What is the hardest part of Hyrox? ›
Pacing. Pacing your Hyrox can be very hard, you will likely not run a Hyrox at your 10k pace and you need to be very careful not to red line your heart rate.
Is Hyrox better than CrossFit? ›
Hyrox is more accessible than CrossFit and has the appeal of knowing what you're getting yourself into as the races are the same around the world. If you enjoy running, it gives you a chance to work strength training into your fitness plan while still being able to hit the treadmill (or the pavements).
What is the average time for a woman to finish at HYROX? ›
According to the data provided by Hyrox, here are the average completion times for each category: Hyrox Men: 1:35:00. Hyrox Pro Men: 1:30:41. Hyrox Women: 1:38:02.
What should I eat when training for HYROX? ›
Carbs are your body's main fuel, especially during high-intensity exercise like Hyrox. You'll need to eat plenty of whole grains, fruits, and vegetables. Proteins, on the other hand, are essential for muscle repair and growth. Lean meats, fish, and dairy are your go-to sources.
Am I fit enough for HYROX? ›
HYROX is the fitness race for everybody. If you are at least 16 years old and want to take on the sporting challenge, you are welcome to HYROX! There are four different race formats to choose from, covering every fitness level. The race has no time limits and no qualification is required to participate.
How many times a week should I run for HYROX? ›
Two to three runs, consisting of one long run – over the course of your training block, gradually build up to a long run. Ideally this should be for the amount of time you think it's going to take you to complete the Hyrox course on the day (so around 90 minutes).
2 x 25m Sled Push | 102kg (women), 152kg (men + mixed)
How heavy are HYROX wall balls? ›
The Origin Wall Ball is available in various weights to ensure there is a wall ball for every user. These range from 3kg through to 15kg at the heavier end.
Will I lose weight doing Hyrox? ›
Can help with fat loss: Hyrox training is intense and involves a mixture of cardio, strength, and endurance. Training for the event can help to burn plenty of calories which may make it easier to stick to a calorie deficit resulting in fat loss.
How hard is the sled push in Hyrox? ›
The sled push, often considered one of the most gruelling segments in a HYROX competition, can make or break your race. While it may appear straightforward, the sled push is a multifaceted exercise that tests your strength, endurance, and technique in ways that few other challenges can.
Why is Hyrox so popular? ›
Hyrox is more accessible than CrossFit, the famous fitness workout which also holds competitions, because the latter involves more complex skills (eg Olympic weightlifting).
How many times a week should I run for Hyrox? ›
Two to three runs, consisting of one long run – over the course of your training block, gradually build up to a long run. Ideally this should be for the amount of time you think it's going to take you to complete the Hyrox course on the day (so around 90 minutes).
What should I eat when training for Hyrox? ›
Carbs are your body's main fuel, especially during high-intensity exercise like Hyrox. You'll need to eat plenty of whole grains, fruits, and vegetables. Proteins, on the other hand, are essential for muscle repair and growth. Lean meats, fish, and dairy are your go-to sources.
What is the official Hyrox workout? ›
Hyrox is a global fitness race for Every Body. Participants from all around the world compete in the exact same format. The race starts with a 1 km run, followed by 1 functional movement, which repeats 8 times, taking place in large indoor venues, creating a unique stadium like atmosphere for all participants.
How many days should I rest before Hyrox? ›
Personally, I normally rest the day before an event, and we encourage many of our coaching clients to do the same. So, for a Saturday HYROX, my last training session will be on Thursday.
