Getting ready for the competition that has been taking the fitness world by storm? Here's a beginners guide of what you need to know as you PREPARE, COMPETE (yes, compete!), and RECOVER from the event!
First off, what is Hyrox?
Hyrox, founded in 2017 by Christian Toetzke and Moritz Fürste, is a fitness competition that combines endurance running with functional strength exercises. The first event was held in Hamburg, Germany, and it quickly expanded to other cities across Europe and North America.
The competition format consists of an 8-kilometer run, broken into 1-kilometer intervals, each followed by a functional workout station. Here's what it looks like:
Hyrox includes various categories for different fitness levels, including individual, doubles, and pro divisions.
In a podcast by The Process Programming, Ed Haynes interviews APAC Event Director for HYROX, Richard Cowley, and why they call it “ The Fitness Competition for Every Body”.
<iframe allow="autoplay *; encrypted-media *; fullscreen *; clipboard-write" frameborder="0" height="175" style="width:100%;max-width:660px;overflow:hidden;border-radius:10px;" sandbox="allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation" src="https://embed.podcasts.apple.com/gb/podcast/hyrox-the-fitness-race-for-everyone/id1502962921?i=1000642469719"></iframe>As a CrossFit affiliate, Coastal Fitness (under The Process Programming) took to Hyrox very quickly, as it brought another competitive mode to test CrossFitters in their pursuit of fitness -- a workout that was to be completed in a longer time domain beyond the confines of a 1 hour class.
CrossFit purists have argued that this does not test all fitness domains, as Hyrox leaves behind a gaping hole in gymnastics, but yet the sport continues to do incredibly well, reaching the larger general fitness population who can complete the workout, as long as they get some training in and put their mind to it.
On the flipside, athletes from gyms such as BFT (BodyFit Training), F45 Training, and REVL, join Hyrox for a number of reasons. Other than the peer pressure from the rest of their community signing up, the competition gives them something to work towards, a test of their training to date.
If you are planning to join this competition as a benchmark for yourself, we say... go for it!
Preparing for Hyrox
Whether you are approaching this race for the first time with no fitness background, with some training under your belt, or if you are coming in as a competitor gunning for a good timing, here's what you can do to prepare for RACE DAY.
Training Programs
Starting with the right training program is crucial for success in Hyrox:
Know your strengths and weaknesses:
If the run is your forte, focus on gradually building your strength with some interval-based workouts
If you're good at the stations, try adding some runs to your workouts (i.e. compromised running)
Take the time leading up to the race to build your strength and endurance through a mix of workouts
Try out the prescribed station exercises:
Incorporate essential exercises like sled push/pull, burpee broad jumps, and wall balls. Begin with basic versions of these exercises and progressively increase intensity.
Integrate exercises that mimic the movement patterns of the stations. For instance, doing heavy barbell/dumbbell thrusters can help you build strength for wall balls
Build strength in key muscle groups. For instance, the sled push and pull require posterior chain strength, which can be built through heavy deadlifts and hip thrusts.
Periodization and Recovery:
Trainings geared towards a competition will need phases of effort and rest. Rest days and active recovery are vital for preventing injuries and maintaining motivation.
Nutrition and Hydration
Proper nutrition and hydration can significantly impact your performance:
Pre-Event Nutrition:
Follow a balanced diet in the weeks leading up to Hyrox. Emphasize carbohydrates to fuel your workouts and ensure you have enough energy. Moderate carb-loading is recommended, seeing that you will be moving for close to two hours on race day.
Protein is essential to build strength too. Getting in good sources of protein like meat, eggs, or even protein powders will support recovery as training ramps up.
Stay hydrated in the week leading up to the race day. Load up on water and electrolytes, as this can help prevent cramping, which is a real issue for many racers.
Race Day Nutrition:
On the day of the event, eat a light, balanced meal focusing on easily digestible foods. Stay hydrated with water and electrolytes, but avoid overdrinking.
Some athletes do well with energy gels which are consumed intermittently throughout the race. This is something that you will have to experiment with during training. Avoid trying anything new on race day that could surprise your digestive system and body!
Post-Event Nutrition:
Consume foods rich in protein and carbohydrates after the event to help your muscles recover. Rehydrate to replenish lost fluids and electrolytes.
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Mental Preparation
“We don’t have the power to choose all of our experiences, but we always have the ability to choose our behavior in the midst of them and in their wake, and those choices are what define our character.”
― Greg Everett, Tough: Building True Mental, Physical & Emotional Toughness for Success & Fulfillment
There is an element of mental toughness that shouldn't be ignored, especially in longer haul workouts such as this. It's is an opportunity for building mental resilience both on the competition floor and in every day life, and thus it is important that you spend some time on mental preparation alongside your physical training:
Develop mental resilience through visualization and goal-setting strategies. Practice mindfulness and relaxation techniques to stay calm and focused.
Managing Competition Anxiety: Learn to manage pre-race nerves and stress with deep breathing exercises and positive affirmations.
Although you will be surrounded by thousands of fellow athletes, ultimately the race is with yourself, and not others. There is no reason to put excessive pressure on yourself.
Event-Specific Strategies
Understanding the specifics of Hyrox will help you perform better:
Pace, pace, PACE! This event is a marathon, not a sprint, and that is why you need to understand your body and capacity better. Take the time spent in training to learn how to maintain a steady pace throughout the event to avoid burnout.
Conserve energy: If you know where your strength lies, take those stations easy to get ready to push on the tougher stations.
Sounds sill, but get yourself familiar with the workout and the course. Fatigue can throw training out of whack, so it is important that you stay composed and LITERALLY stay the course. Plan efficient transitions between exercises to save time and energy.
Gear and Equipment
Choosing the right gear can make a significant difference:
Recommended Gear: Invest in comfortable shoes and clothing suitable for Hyrox. Proper footwear with good grip and moderate cushioning is crucial for handling different surfaces and exercises.
Additional Equipment: Consider useful accessories like gloves, hydration packs, and heart rate monitors. Test and adjust your gear during training to ensure comfort and functionality.
Injury Prevention and Management
Stay injury-free with these tips:
Common Injuries and Prevention: Identify and prevent common injuries such as knee pain and shoulder strain. Include proper warm-up and cool-down routines in your training.
Recovery Techniques: Utilize effective recovery methods like stretching, foam rolling, and massage. Seek professional help for persistent or severe injuries.
Community and Support
Leverage the power of community:
Joining Hyrox Communities: Train with a group or partner for motivation and accountability. Find local Hyrox clubs or online communities to connect with like-minded individuals.
Getting Support from Friends and Family: Involve your social circle in your training journey. Their encouragement can be a significant motivator.
Post-Event Reflection and Future Planning
Reflect and plan for continuous improvement:
Analyzing Performance: Review your performance to identify strengths and areas for improvement. Set new goals for future Hyrox events.
Celebrating Achievements: Celebrate your accomplishments to maintain motivation. Reward yourself and acknowledge your hard work.
Real-Life Hyrox Stories
Draw inspiration from others:
Success Stories:
Read interviews with other Hyrox athletes and learn their training tips. Get inspired by everyday participants who have overcome challenges.
Lessons Learned:
Learn from common mistakes and how to avoid them. Chatting with someone who has done Hyrox before can provide valuable insights into the Hyrox journey.
Coaches and peers who have done it before can be a source as well! Learn from their experiences, which areas they struggled with and come up with your own race strategy.
Preparation Tips
Before the Event
Plan Your Training Schedule: Balance your training with proper intensity and rest periods.
Nutrition and Hydration: Maintain a diet that supports training and recovery. Increase carbohydrate intake in the days leading up to the event.
Mental Preparation: Use visualization and relaxation techniques to build confidence.
Gear Check: Ensure all your equipment is tested and comfortable.
Course Familiarization: Review the event layout and plan your transitions.
On the Event Day
Pre-Race Routine: Have a light, balanced meal 2-3 hours before the start. Warm up properly.
Hydration: Drink fluids early and often but avoid overhydration.
Pacing: Start at a manageable pace and increase intensity gradually.
After the Event
Cool Down: Engage in light stretching and movement to help your body recover.
Nutrition: Replenish with a mix of protein and carbohydrates within 30 minutes of finishing.
Hydration: Drink water and electrolyte solutions to rehydrate.
Rest and Recovery: Allow your body adequate rest to recover from the event.
Reflect: Assess your performance, note what went well and what could be improved, and start planning for your next event.
Ready to start your Hyrox journey?
Join our weekly Cadence classes on Thursdays to build your engine and our regular Condition and Cadence classes to develop the strength and power needed for Hyrox station workouts. Sign up today and begin your path to Hyrox success!
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