HYROX
It is a series of fitness exercises combined with running which you have to complete within an allocated amount of time. It has taken the fitness world by a storm, athletes from around the world compete along with total newbies It isn't just a competition, it is a movement. The reward: An added sense of accomplishment about your body, that is indescribable.
Motivated yet? Keep reading to know more.
What is HYROX?
Now getting to the point.
Hyrox is a standardized global fitness “race”, in which you complete 1KM run followed by 1 functional workout. Sounds simple, but there are 8 rounds of this. So, in total you run 8KM and complete 8 functional workouts.
Best part: HYROX is standardized, so the exercises remain the same every year. And since the community is growing, you meet people from all over the world.
Did you know?: HYROX is the same format worldwide! So, you can compare your time with athletes from all over the globe.
Who can participate in HYROX?
Anyone over the age of 16 can participate in the general category of HYROX. There is no upper age limit. There are different competing categories of HYROX -
Race Divisions:
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Open: Standard weights and beginner friendly. This is a good place to start.
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Pro: Heavier weights for experienced athletes.
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Doubles: Each participant runs all 8km, but the pair alternates the workout stations between them.
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Relay: A team of four, where each person completes two 1km runs and two stations.
What are the 8 Workstations?
The core of HYROX lies in the workstations. This is a test for your endurance, strength and especially your mettle.
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1000m SkiErg: A SkiErg is the same movement as skiing but indoors. It is a cardio blast.
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50m Sled Push: Pushing a weighted sled over a distance of 50m. It is easier than it sounds, personally my favourite.
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50m Sled Pull: Using a rope to pull a weighted sled toward you. This is a test of endurance and strength. The burn is real!
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80m Burpee Broad Jumps: Love burpees, said no one ever! This station just entails jumping from one burpee position to another covering 80m. Long jumpers, we envy you!
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1000m Row: Row, Row, Row to complete your 1000m.
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200m Farmer’s Carry: Walking while carrying heavy kettlebells. For all the moms, this one is a walk in the park.
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100m Sandbag Lunges: Walking lunges while carrying a sandbag on your back. Ouch!
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100 Wall Balls: Throwing a weighted ball against a target, picture someone that annoys you, this might be a bit more therapeutic than you want to admit.
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And remember there is 1KM of run in between each station.
Requirements before training for HYROX?
You don't need fancy equipment to start training. The goal is to become a "hybrid athlete." Let's break down how you can start right now:
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Run, Run, Run: Focus on building your endurance. Try to get 2–3 days of cardio a week, preferably running, you can mix it up with cycling or rowing too. The goal is to keep pushing yourself.
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Build Your Strength: Work on the basics. Squats, lunges, deadlifts. Start slow and redefine your limits. And if you are a gym member, get your hands on a sled, some kettlebells, and a sandbag. Remember the goal, but enjoy the journey.
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Mix It Up: This is the secret sauce! Try a combo workout. For example, run 1km, then do 20 burpees or lunges and keep working on building your stamina. This gets your body ready slowly and sustainably for the gruelling days of HYROX.
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Rest and Rehab: It is important to slowly and steadily build your stamina and while doing so rest is important. And so is rehab, stretching your muscles, breathing, high protein diet and hydration are the backbone of your training.
Remember, consistency is the key. Don't worry about being perfect. Just start. It sounds overwhelming but the taste of victory will be that much sweeter.
Am I Ready for HYROX?
Before you ask this question, make sure you have trained for HYROX. You want to train the body, not just for HYROX, but for fitness in general.
The biggest mistake people make is waiting until they feel "ready." The truth? You'll never feel 100% ready. My advice, for a first timer, is to either go with the open or relay races. Do it with a friend, a partner or even your kids. It will be a bonding experience and the 8 workstations will be divided so it feels a lot more doable and a lot less daunting. The journey is the reward.
