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8 Fundamentals for Optimal Hyrox Training
Test your all-round functional fitness!
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Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
ENGINE
Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.
GYMNASTICS
Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!
HYROX - NO HYROX CLASS THIS WEEKEND
MOBILITY
Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.
PURE STRENGTH
Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.
WEIGHTLIFTING
In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday -Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.
Tuesday
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast. This week the tempo blocks will be 4 mins in duration with declining rest.
Monday:
Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!
Strength:
Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows
Rest 2 mins
EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1
Conditioning:
For Time:
Olivara
21 pull-ups
21 KHSPU
Park run
15 pull-ups
15 KHSPU
Pool run
9 pull-ups
9 kHSPU
Tuesday:
We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.
Strength:
Every 75 sec x 16
M1 - 5-10 GHD sit-ups
M2 - 4/4 dual DB front rack step-ups
M3 - 5-10 GHD hip extension (weighted)
M4 - 20-30 sec Tuck/ L. Hang
Conditioning:
AMRAP 25
1500/1250m Row
20 DB Box Step overs
30 V UPS
Wednesday:
We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.
Strength:
Every 2 mins x 5 - 3/3 SA seated DB strict press
Every 2:30 mins x 4 - 15 DB RDL @ 30x1
Conditioning:
3 min window:
18/15 Cal Ski
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Bike
Rest 2 mins
3 min window:
18/15 Cal Bike
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Ski
rest 2 mins
x2
Thursday:
On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.
Strength:
Every 2 mins x 5 - 3 3 3 3 3 back squat
rest 2 mins
+
1 set - 1 min amrap @ 85%
rest 2 mins
1 set - 1 min amrap @ 75%
Conditioning:
12min AMRAP
10 Russian KB swings
1 RC
20 Russian KB swings
1 RC
30 Russian KB swings
1 RC
Every new round increase the Rope Climbs by 1 Rep
Friday:
On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!
Conditioning:
In teams of 4:
20KM C2 Bike
80 Wall Walks
Every 4mins, the whole team performs:
1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday -Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.
Tuesday
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast. This week the tempo blocks will be 4 mins in duration with declining rest.
Monday:
Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!
Strength:
Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows
Rest 2 mins
EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1
Conditioning:
For Time:
Olivara
21 pull-ups
21 KHSPU
Park run
15 pull-ups
15 KHSPU
Pool run
9 pull-ups
9 kHSPU
Tuesday:
We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.
Strength:
Every 75 sec x 16
M1 - 5-10 GHD sit-ups
M2 - 4/4 dual DB front rack step-ups
M3 - 5-10 GHD hip extension (weighted)
M4 - 20-30 sec Tuck/ L. Hang
Conditioning:
AMRAP 25
1500/1250m Row
20 DB Box Step overs
30 V UPS
Wednesday:
We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.
Strength:
Every 2 mins x 5 - 3/3 SA seated DB strict press
Every 2:30 mins x 4 - 15 DB RDL @ 30x1
Conditioning:
3 min window:
18/15 Cal Ski
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Bike
Rest 2 mins
3 min window:
18/15 Cal Bike
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Ski
rest 2 mins
x2
Thursday:
On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.
Strength:
Every 2 mins x 5 - 3 3 3 3 3 back squat
rest 2 mins
+
1 set - 1 min amrap @ 85%
rest 2 mins
1 set - 1 min amrap @ 75%
Conditioning:
12min AMRAP
10 Russian KB swings
1 RC
20 Russian KB swings
1 RC
30 Russian KB swings
1 RC
Every new round increase the Rope Climbs by 1 Rep
Friday:
On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!
Conditioning:
In teams of 4:
20KM C2 Bike
80 Wall Walks
Every 4mins, the whole team performs:
1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
ENGINE
Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.
GYMNASTICS
Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!
HYROX - NO HYROX CLASS THIS WEEKEND
MOBILITY
Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.
PURE STRENGTH
Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.
WEIGHTLIFTING
In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 3 min recovery after each block and repeat the sequence 4x.
Tuesday
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 200s and 600s at 3km and 5km pace. We will help you identify the best pace group for your ability at the session.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 1km repeats this week off a 2 min rest.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast. This week the tempo blocks will be 4 mins in duration with declining rest.
Monday:
Starting the week with some pulling work and tempo push-ups, followed by a push-pull run workout to get the heart rate up and the sweat beads flowing!
Strength:
Every 90 sec x 6 - 8 8 6 6 4 4 Pendlay Rows
Rest 2 mins
EMOM x 6 - Min 1 - 10 Gorilla rows / Min 2 - 3-5 tempo push-ups @30X1
Conditioning:
For Time:
Olivara
21 pull-ups
21 KHSPU
Park run
15 pull-ups
15 KHSPU
Pool run
9 pull-ups
9 kHSPU
Tuesday:
We have some midline work, including GHD hip extensions, GHD sit-ups, and tuck hangs, followed by a longer workout that incorporates rowing and focuses on single-leg and core exercises.
Strength:
Every 75 sec x 16
M1 - 5-10 GHD sit-ups
M2 - 4/4 dual DB front rack step-ups
M3 - 5-10 GHD hip extension (weighted)
M4 - 20-30 sec Tuck/ L. Hang
Conditioning:
AMRAP 25
1500/1250m Row
20 DB Box Step overs
30 V UPS
Wednesday:
We have some heavy DB strict presses with high-rep RDLS, followed by a sandbag and erg interval workout.
Strength:
Every 2 mins x 5 - 3/3 SA seated DB strict press
Every 2:30 mins x 4 - 15 DB RDL @ 30x1
Conditioning:
3 min window:
18/15 Cal Ski
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Bike
Rest 2 mins
3 min window:
18/15 Cal Bike
12 Alt Sandbag shoulder to shoulder
AMRAP Cal Ski
rest 2 mins
x2
Thursday:
On Thursday, we will be back squatting with some AMRAP sets, followed by a simple rope climb and KB swing couplet.
Strength:
Every 2 mins x 5 - 3 3 3 3 3 back squat
rest 2 mins
+
1 set - 1 min amrap @ 85%
rest 2 mins
1 set - 1 min amrap @ 75%
Conditioning:
12min AMRAP
10 Russian KB swings
1 RC
20 Russian KB swings
1 RC
30 Russian KB swings
1 RC
Every new round increase the Rope Climbs by 1 Rep
Friday:
On Friday, we have a big team workout that's going to be epic! Rally your squad and get booked in!
Conditioning:
In teams of 4:
20KM C2 Bike
80 Wall Walks
Every 4mins, the whole team performs:
1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
ENGINE
Bring the energy and a friend for a high-intensity, super fun partner workout! Expect cardio machines, bodyweight movements, plenty of sweat, and loads of laughs.
GYMNASTICS
Tuesday morning, we’re dialling in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on bar muscle-ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. As always, all abilities welcome!
HYROX - NO HYROX CLASS THIS WEEKEND
MOBILITY
Going super low this session, all about the ankle & feet, the role they play for stability. Of course, with whole body flows to finish it off.
PURE STRENGTH
Monday, we start the week with some heavy bench press pause bench press doubles and some AMRAP sets, followed by some push and pull accessory work. On Wednesday, we continue our deadlift and Box squat progressions.
WEIGHTLIFTING
In weightlifting this week, we are working on snatch. Drilling the positions and building to a heavy single power snatch. Finishing with some front squats.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday -Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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