HYROX is a global fitness race that combines functional strength training, high-intensity interval training (HIIT), and endurance training to test well-rounded fitness in a way that hasn’t previously been done. It is an intense, endurance event that requires appropriate training to minimize injury risks and maximize performance without burning out too quickly.
A HYROX race consists of 8 kilometers of running, split into 8 times 1 kilometer. The race requires strength, speed, power, and endurance and is a fantastic test of overall fitness. The requirements/exercises for each HYROX event include:
- 1km Run
- 1km Ski (on Concept2 SkiErg)
- 1km Run
- 50m Sled Push (102kg – 202kg*)
- 1km Run
- 50m Sled Pull (78kg – 153kg*)
- 1km Run
- 1km Row (on Concept2 Rower)
- 1km Run
- 200m Kettle Bells Farmers Carry (16kg – 32kg*)
- 1km Run
Training for HYROX involves a mixture of cardio, strength, and endurance exercises. Practicing each of the functional exercises is important, but you’ll also want to complement this with strength and cardio training. Running is a significant part of the race, so building up cardio is essential. A large portion of your training for HYROX can be done effectively with minimal equipment.
In summary, HYROX is a global fitness race that combines functional strength training, high-intensity interval training (HIIT), and endurance training. It requires appropriate training to minimize injury risks and maximize performance without burning out too quickly. The race consists of 8 kilometers of running, split into 8 times 1 kilometer, and requires strength, speed, power, and endurance. Training for HYROX involves a mixture of cardio, strength, and endurance exercises, and running is a significant part of the race.
