What is Hyrox Training?
We all keep hearing “Hyrox Training” get thrown around lately, on social media and our favorite fitness influencers are all talking about it - but what actually is Hyrox Training and how does it work?
Hyrox is a fitness race which combines both running & functional workout stations, where participants run 1km followed by a functional movement repeated 8 times. The functional movements are:
- SkiErg
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Rowing
- Farmers Carry
- Sandbag Lunges
- Wall Balls.
The race format is consistent across the globe, with four different categories to compete in - Open, Pro, Doubles or Relay. There is a race for everybody whether you are looking to go global on the professional leaderboard, or just compete with your friends in a local event.
With the growing popularity in running this year and such a strong trend in resistance training previously, this race combines both popular training styles in one global race that is accessible to so many people. Making Hyrox the next big thing for us fitness enthusiasts to try - so what’s the best way to train for one? Hyrox requires immense strength and endurance from its participants so it is crucial throughout your training program to work on both pillars.
Building Endurance
Building endurance is a crucial aspect of Hyrox training as the race requires the participant to complete 8 x 1km runs between exercises, so more than half of the race will be running! Therefore it is important to incorporate 1-3 running sessions a week focusing on also improving speed, so opt for a mixture of interval runs, tempo runs and low heart-rate runs in your sessions. After your runs within the race you will be performing functional movements that will also require you to complete at a high heart-rate, so you will need to also incorporate conditioning sessions in the gym. It is best to aim for 1-2 of these sessions a week and focus on movements like wall balls, sled push/pulls, box jumps, kettlebell swings, ski erg, bike and the rower in high intensity interval style sessions to equip you for the race.
Building Strength
In the race you will need sufficient muscle strength to be able to correctly perform the movements and to ensure you are in peak condition to withstand the race. We recommend aiming for 1-3 strength sessions a week focusing on compound movements like squats and deadlifts to enhance overall strength.
Coach Annabelle’s Hybrid Training Program is a perfect starting point for Hyrox training - combining the best of building running endurance, full body conditioning sessions and strength training sessions to ensure your body is ready to compete. On top of the Hybrid Program, we recommend you incorporate the functional movements that you will complete in the race (with your weight requirements) to your training to ensure you’re ready for race day. If you are competing in a team or with a partner, it's a great idea to train together for extra motivation and to coordinate which movements are your strongest.
What are you waiting for? Start your journey with Move With Us today for as little as $24.99/month to receive access to the Hybrid Program and 10+ other Programs and Challenges within the app. 
