![]() Jeffers suggests athletes start training at least two months in advance and work out about five days a week. When you’re training for a Hyrox competition, you don’t want to neglect your running routine, “because that is the biggest strength and advantage going into a competition like this,” Jeffers says. Because this is a timed event, you’ll move swiftly and efficiently through each station, but pay close attention to form as you go. That’s why you want to take the time to train for the event (just as you would a running race), so you can lower your risk of injury. The most common injuries are muscle cramping and sprains, says Jeffers. If you’re marathon training, you might want to schedule Hyrox earlier or midway through your plan.Īlso, there are some risks for injury with Hyrox, just as in running. If you plan accordingly, there’s no real reason you couldn’t do a half marathon one weekend and a Hyrox competition another, says Jeffers, depending on your goals. One way to approach this is to schedule your race in place of a weekly long run on your typical race training plan, and don’t plan to run two races in the same week. Jeffers suggests you add a Hyrox race to your calendar as you would any other race, making sure you allow enough time for recovery before participating in another event. What are the downsides of competing in a Hyrox race?Ĭompeting in a Hyrox race doesn’t mean you have to forego any running events, but there are a few things you need to consider before you sign-up for one.įirst, you need to think about timing, especially if you want to participate in any running events like a 10K or marathon around the same time. How to Use Heart Rate Training to Get Faster.This can pay off in better efficiency and speed later down the road. This is the type of thing that, yes, it’s still zone 2 work, but it is kind of nudging it up closer to threshold, depending on how hard you go at each one of the stations,” says Jeffers. “A typical endurance athlete, depending on the distance, is going to be working a lot in zone 2 -very aerobic work. What’s more, Hyrox will challenge you to train at a higher intensity. When you combine strength training with running in this way, it challenges your muscular endurance so you can keep your form longer on the run, and correct any changes in form as miles progress, says Jeffers. Those who do weight train regularly will also get an extra challenge of moving with speed and precision, especially through moves like the broad jump and ski erg. ![]() This race will force runners who neglect weight training to practice strength exercises like the farmer’s carry, wall balls, and sled pushes, all of which build core stability and lower-body strength. “It gives a runner a reason to get stronger,” says Jeffers. Runners can always benefit from better strength and endurance-no matter what time of year it is-and that’s exactly what you’ll gain from training for this competition. What are the benefits of competing in a Hyrox race? ![]() 10 Key Strength Training Exercises for Runners.So naturally, runners have an advantage and the potential to perform well, he adds. “While at first glance, it might seem like this is the type of competition that lends itself toward people who are doing lots of strength work and lifting, the truth of the matter is, this is an endurance event,” Yusuf Jeffers NASM-certified personal trainer, USATF-certified running coach and race director for Hyrox competitions in the U.S., tells Runner’s World. Those who perform well and finish fast also have the chance to compete in world championships. You also have the option to compete as a group of two or four. You can expect to finish the course in three hours or less, according to the Hyrox website, though last year’s average finish time was around 1.5 hours. Here’s what the full day looks like:īecause anyone can participate in a Hyrox competition, you’ll find several divisions and no course time limits. Over the course of a couple of hours (depending on how quickly you finish), every participant has to run 1K and then complete one of eight functional exercises, in the order listed below, before running to the next station. Unlike CrossFit, also a fitness competition, every race is outlined exactly the same.
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