Hyrox, a global fitness race combining functional exercises with running, has recently gained immense popularity among fitness enthusiasts. This challenging event tests not only your strength and endurance but also your mental toughness and determination. If you’re gearing up for a Hyrox race, it’s essential to follow a structured training plan that targets the specific demands of this event. Kevin Morgan of New York will delve into the essential workouts and routines to help you prepare for the various challenges you’ll face in a Hyrox race.
Understanding the Hyrox Race
A standard Hyrox race consists of eight functional workouts interspersed with 1 km runs, totaling 8 km of running and a series of demanding exercises. The workouts include:
- 1,000m SkiErg
- 50m Sled Push (weight varies by category)
- 50m Sled Pull (weight varies by category)
- 80m Burpee Broad Jumps
- 1,000m Row
- 200m Kettlebell Farmers Carry (2 x 24kg for men, 2 x 16kg for women)
- 100m Sandbag Lunges (20kg for men, 10kg for women)
- 100 Wall Balls (6kg for men, 4kg for women)
Training for Hyrox requires a balanced approach that incorporates cardiovascular endurance, strength training, and specific skill work.
Building a Training Plan
A comprehensive Hyrox training plan typically spans 8-12 weeks, with a mix of running, strength training, and specific skill workouts. Here’s a sample weekly plan to get you started:
Week 1-4: Building the Foundation
Day 1: Endurance Run
- Warm-up: 10 minutes of dynamic stretching
- Main Set: 6-8 km steady-rate run at a moderate pace
- Cool-down: 10 minutes of static stretching
Day 2: Strength Training (Upper Body)
- Warm-up: 5-10 minutes of light cardio
- Main Set:
- Bench Press: 4 sets of 8-12 reps
- Pull-Ups: 4 sets of 8-12 reps
- Shoulder Press: 4 sets of 8-12 reps
- Bent Over Rows: 4 sets of 8-12 reps
- Cool-down: 10 minutes of stretching focused on the upper body
Day 3: Interval Training
- Warm-up: 10 minutes of dynamic stretching
- Main Set:
- 5 x 800m run at a fast pace with 2 minutes rest between intervals
- Cool-down: 10 minutes of static stretching
Day 4: Rest or Active Recovery
- Light activities like walking, yoga, or swimming
Day 5: Strength Training (Lower Body)
- Warm-up: 5-10 minutes of light cardio
- Main Set:
- Squats: 4 sets of 8-12 reps
- Deadlifts: 4 sets of 8-12 reps
- Lunges: 4 sets of 12 reps per leg
- Calf Raises: 4 sets of 15 reps
- Cool-down: 10 minutes of stretching focusing on the lower body
Day 6: Functional Training
- Warm-up: 10 minutes of dynamic stretching
- Main Set:
- 1,000m Row
- 100m Farmers Carry
- 50m Sled Push
- 50m Sled Pull
- 80m Burpee Broad Jumps
- 100m Sandbag Lunges
- 100 Wall Balls
- Cool-down: 10 minutes of static stretching
Day 7: Rest or Active Recovery
- Light activities like walking, yoga, or swimming
Week 5-8: Increasing Intensity
Day 1: Tempo Run
- Warm-up: 10 minutes of dynamic stretching
- Main Set: 6-8 km run with alternating 1 km at a fast pace and 1 km at a moderate pace
- Cool-down: 10 minutes of static stretching
Day 2: Strength Training (Full Body)
- Warm-up: 5-10 minutes of light cardio
- Main Set:
- Deadlifts: 4 sets of 8-12 reps
- Pull-Ups: 4 sets of 8-12 reps
- Squats: 4 sets of 8-12 reps
- Bench Press: 4 sets of 8-12 reps
- Cool-down: 10 minutes of stretching
Day 3: Hill Sprints
- Warm-up: 10 minutes of dynamic stretching
- Main Set:
- 10 x 100m hill sprints with walk back down for recovery
- Cool-down: 10 minutes of static stretching
Day 4: Rest or Active Recovery
Day 5: Functional Training
- Warm-up: 10 minutes of dynamic stretching
- Main Set:
- 1,000m SkiErg
- 200m Farmers Carry
- 50m Sled Push
- 50m Sled Pull
- 100m Sandbag Lunges
- 100 Wall Balls
- Cool-down: 10 minutes of static stretching
Day 6: Long Run
- Warm-up: 10 minutes of dynamic stretching
- Main Set: 10-12 km steady-state run at a moderate pace
- Cool-down: 10 minutes of static stretching
Day 7: Rest or Active Recovery
Week 9-12: Peak Training
Day 1: Fartlek Run
- Warm-up: 10 minutes of dynamic stretching
- Main Set: 8 km run with random intervals of fast and moderate pace
- Cool-down: 10 minutes of static stretching
Day 2: Strength Training (Full Body)
- Warm-up: 5-10 minutes of light cardio
- Main Set:
- Clean and Press: 4 sets of 8-12 reps
- Deadlifts: 4 sets of 8-12 reps
- Pull-Ups: 4 sets of 8-12 reps
- Squats: 4 sets of 8-12 reps
- Cool-down: 10 minutes of stretching
Day 3: Track Intervals
- Warm-up: 10 minutes of dynamic stretching
- Main Set:
- 8 x 400m run at a fast pace with 90 seconds rest between intervals
- Cool-down: 10 minutes of static stretching
Day 4: Rest or Active Recovery
Day 5: Functional Training
- Warm-up: 10 minutes of dynamic stretching
- Main Set:
- 1,000m Row
- 50m Sled Push
- 50m Sled Pull
- 80m Burpee Broad Jumps
- 100m Sandbag Lunges
- 100 Wall Balls
- Cool-down: 10 minutes of static stretching
Day 6: Long Run
- Warm-up: 10 minutes of dynamic stretching
- Main Set: 12-15 km steady-state run at a moderate pace
- Cool-down: 10 minutes of static stretching
Day 7: Rest or Active Recovery
Key Tips for Success
- Nutrition and Hydration: Ensure you’re always fueling your body with the right nutrients and staying hydrated. A balanced diet rich in proteins, carbs, and healthy fats is crucial for recovery and performance.
- Rest and Recovery: Don’t underestimate the power of rest. Be sure to get adequate sleep and incorporate rest days into your training to prevent burnout and injuries.
- Mental Preparation: Hyrox is as much a mental challenge as it is physical. Practice visualization techniques, set achievable goals, and stay positive throughout your training journey.
- Consistency: Stick to your training plan and be consistent with your workouts. Progress might be slow at times, but consistency will yield results.
- Adapt and Modify: Listen to your body and make necessary adjustments to your training plan. If you’re feeling overly fatigued or noticing signs of injury, modify your workouts to avoid long-term issues.
Training for a Hyrox race is a demanding but rewarding endeavor. By following a well-structured training plan that includes a mix of running, strength training, and functional workouts, you’ll be well-prepared to tackle the race. Remember to pay attention to your nutrition, recovery, and mental preparation to maximize your performance. With dedication and perseverance, you’ll be ready to conquer the challenges of Hyrox and achieve your fitness goals.
