Hyrox training plan
WHAT IS HYROX?
HYROX is a combination of various running and functional workout exercises where participants run 1km followed by a functional workout exercise. This is repeated a total of eight times.
The official races take place in exhibition halls around the world, creating a rousing and electrifying race with spectators supporting you from start to finish.
This competition format will remain consistent around the world, allowing for global rankings and a cumulative World Championship at the end of each racing season. Starting with the 2023/2024 season, there will also be global major events, as well as European and North American championships. Which are endowed with attractive prize money to advance the professionalization of the sport.
HYROX exercises
1000M SKI ERG
The first HYROX training station is 1000m on the SkiErg. This erg targets primarily the arm, shoulder and core muscles. However, when performed efficiently, it also involves the muscles of the lower body – making the SkiErg a full body workout
50M SLED PUSH
The second training station is 50m Sled Push. This is one station you should not be unprepared for… so try it at least once before your race and invest in shoes with a good grip! This movement targets the muscles of the lower body, including the entire posterior chain, core, and anterior thigh muscles in particular.
50M SLED PULL
Get ready to work your glutes, back, biceps and entire core during the third workout station – 50m Sled Pull
80M BURPEE BROAD JUMP
The fourth workout station dates back to 1939 and is a full body workout that is loved and hated at the same time. The first attempt can feel difficult, but many of our regular athletes now consider this station one of their favorites
1000M ROW
Station number five is the second ergometer in this fitness race. 1000m rowing starts the second half of the HYROX race.
200M FARMERS CARRY
200m Farmers Carry requires the use of upper back muscles, core muscles and grip strength. This workout station is easy to practice while shopping for the week.
100M SANDBAG LUNGES
10, 20 or 30 kilograms on your back doing lunges? Welcome to workout station number seven. This station primarily targets the thigh and gluteal muscles and is a real burner.
75/100 WALL BALLS
The last stop… Wall Balls. The finish line is in sight and it’s time to end the race in style.
Hyrox Preparation
To get the best out of your next Hyrox competition, optimal preparation is the key to success. It is important to train all motor skills equally, as these are required as a whole in a Hyrox competition. Hyrox preparation is versatile and consists of the components: Strength, Endurance, Specific Workouts and Technique Training. In our Hyrox training plans, the variety of training types is especially important to us, so that even during the intensive preparation for a Hyrox competition, the fun is not lost. Hyrox preparation will not only make you a better Hyrox athlete, but also a holistically better athlete. Whether it’s strength or endurance, Hyrox-specific training allows for overall performance improvement.
HYROX TRAINING PLAN
The Hyrox training plan is based on a mixture of strength and endurance units. Depending on the individually agreed training goals, three to eight units are recommended. A Hyrox training session lasts between 45-90 minutes. Our Hyrox training plans follow the principle of continuity. Regularity is always the key to success. We always see the process in the long term as more important than short-term success. You will find the requirements for the equipment you need in the programs we offer.
Frequently asked questions
Frequently asked questions about the sport Hyrox
WHO IS A HYROX EVENT SUITABLE FOR?
HYROX is suitable for both professional athletes and everyday fitness enthusiasts who want to take their training to the next level. You can compete in a wide variety of competition categories
HOW DOES REGISTRATION TAKE PLACE?
Registration for a Hyrox event takes place via the official homepage of the organizer (https://hyrox.com/find-my-race/).
HOW SHOULD YOU PREPARE FOR A HYROX EVENT?
We recommend preparing for the specific exercises with our 8-week Hyrox training plan. If you have higher ambitions and want to do more than just enjoy the event, you should start Hyrox training 3-6 months in advance, depending on your individual performance level. Depending on the category, our Hyrox training plans support this: Hyrox Pro, Hyrox Open and Hyrox Doubles.
IN WHICH CATEGORIES CAN ONE REGISTER?
For the more experienced athletes, the Single Pro category is suitable, in which the heaviest weights are used. Here, the best athletes in this category can qualify for the elite starting groups.
The Single Open category, in which lighter weights are used, is particularly suitable for Hyrox beginners. Also suitable for beginners are the Doubles (Mixed, Men, Women) and the Relay Relays, in which four athletes must complete the course.
WHAT SHOULD I PAY ATTENTION TO ON RACE DAY?
Further tips and tricks for optimal preparation for a Hyrox event can be found in our Hyrox Training. To ensure maximum performance on competition day, we recommend individual competition preparation with our personal programming. Small matters and questions we will of course answer independently of the Hyrox Training Plan category.
WHAT AGE CATEGORIES CAN PARTICIPATE?
All age groups from 16 years on are welcome. Scoring for the Single Races will take place in the following age groups:
(1) U24 (16-24)
(2) 25 – 29
(3) 30 – 34
(4) 35 – 39
(5) 40 – 44
(6) 45 – 49
(7) 50 – 54
(8) 55 – 59
(9) 60 – 64
(10) 65 – 69
(11) 75 – 79
(12) 80 – 84
(13) 85 – 89
Double races will be scored in these age groups:
(1) U29 (16-29)
(2) 30-39
(3) 40-49
(4) 50-59
(5) 60-69
(6) 70+
For more detailed information about the booking and procedures of each Hyrox event, please visit the official organizer homepage: https://hyrox.com/the-fitness-race/.