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What is HYROX Training? Race Breakdown & Trends to Avoid

Writer's picture: 2110 Fitness2110 Fitness

HYROX training is a fitness race that combines endurance running and functional fitness exercises in a systematic sequence. This race is an excellent test of both stamina and strength, making it a popular choice among fitness enthusiasts. Below, we’ll map out the entire race sequence and provide insights into trends you should avoid when preparing for HYROX.



HYROX Race Sequence


Each round begins with a 1-kilometer run, which is repeated between functional workout stations. Here's how the race is mapped out:


  • 1 km Run

    • A fast-paced run to kick off the round and prepare for the first workout station.

  • SkiErg (1000m)

    • Simulates cross-country skiing, engaging your arms, core, and legs. Use this as an opportunity to regulate your breathing after the run.

  • 1 km Run

    • Transition into a steady pace to prepare for the strength-heavy sled work.

  • Sled Push (50m)

    • Push a weighted sled for 50 meters. Focus on maintaining proper form to engage your quads, glutes, and core.

  • 1 km Run

    • After the heavy pushing, a solid run will test your recovery capacity.

  • Sled Pull (50m)

    • Pull a weighted sled for 50 meters using your back, arms, and grip strength. Keep the movement controlled and deliberate.

  • 1 km Run

    • Push through the fatigue and keep your pace steady for the next high-intensity station.

  • Burpee Broad Jumps (80m)

    • Perform burpees with broad jumps over an 80-meter distance. This combines explosive power and endurance.

  • 1 km Run

    • A crucial running interval to recover and maintain momentum before hitting the rower.

  • Rowing (1000m)

    • Row for 1000 meters. Utilize your legs, core, and back to generate power while keeping a steady rhythm.

  • 1 km Run

    • Focus on maintaining a manageable pace to prepare for the next grip-intensive challenge.

  • Farmers Carry (200m)

    • Carry heavy weights in each hand for 200 meters. Concentrate on grip strength and core stability.

  • 1 km Run

    • Shake off the grip fatigue and settle into a consistent stride.

  • Sandbag Lunges (100m)

    • Perform lunges with a sandbag across your shoulders for 100 meters. Engage your glutes and quads while maintaining balance.

  • 1 km Run

    • This run tests your endurance as you approach the final station.

  • Wall Balls (100 reps)

    • Complete 100 wall balls, where a weighted ball is thrown against a high target. This is a full-body finisher that demands focus and stamina.


To excel in HYROX, it’s important to avoid these common training pitfalls:


  1. Skipping Specific Conditioning

    1. Avoid neglecting the sled push, pull, or wall balls during training. These movements require unique strength and technique that can’t be built with generic gym exercises.

  2. Overtraining Running

    1. While running is a significant portion of the race, overemphasizing it in training can lead to imbalances. Balance running with functional strength and recovery work.

  3. Ignoring Movement Standards

    1. Practice proper form for all exercises. Inconsistent technique can lead to penalties during the race.

  4. Underestimating Recovery

    1. Recovery is as critical as training. Overloading without rest can result in fatigue or injuries, hindering your progress.

  5. Training Only at High Intensity

    1. Incorporate varied training intensities. Use low-intensity sessions to build endurance and avoid burnout.


HYROX offers a structured yet challenging race format, making it an exciting goal for athletes of all levels. By understanding the race flow and avoiding common training mistakes, you can ensure you’re fully prepared to cross that finish line strong!

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