What is the hype around Hyrox?

What is Hyrox?

Hyrox combines both running and functional work out stations. Competitors are expected to run 1km, followed by 1 functional work out exercise, repeated 8 times. The Hyrox event is performed in large exhibition halls, that is filled with spectators. So, below is an outline of the structure of the competition including the exercises that are involved. It is found on this link: https://hyrox.com/the-fitness-race/

What muscles do I need to train to get ready for the sport?

The hyrox competition targets all muscle groups, including the lower body, abdominal muscles and upper body. The exercises challenge your muscle strength, muscle endurance, abdominal strength, cardiovascular capacity, and power. So, it is important to undertake a training regime that covers these specific domains, so you are in your best shape on the start line.

What are the different categories of the competition?

Open- This is the standard Hyrox completed by yourself.

Pro- More experienced individuals that includes heavier weights to make for a more challenging competition.

Doubles- Doing HYROX with a partner as a pair which involves running together but dividing the workstations between the both of you.

Relay- This is between a team of four, with each teammate completing 2x 1km of running followed by 1 work out station.

Men and women are required to lift different amounts of weights for some of the exercises. For instance, women are required to lift 4kg for the wall balls, while the men will lift 6kg.

What do I need to be mindful of when training for Hyrox?

One thing to be mindful of is to gradually increase your training over time to allow your body to adapt to the new loads which may reduce the chances of injury. Moreover, the amount of running and the volume of the functional exercises is quite demanding, so it’s recommended to progressively build up to the requirements of the competition. If you haven’t done much running or the functional exercises listed and you decide to compete, then you will most likely struggle with it. Are you new to running and would like some guidance? Please see the link here: https://fitclinic.com.au/2025/02/new-to-running/

In summary, if you are unsure of where to start, please seek the guidance of an exercise professional.

What is a sample 4-week program that I can use as a guide? (Intermediate’s guide)

Below is an example of a training routine over a 4-week period that progressively increases in intensity and volume. The rest days are important to allow the body to recover from the training stress the day before. Keep in mind that this is only a guide to provide some direction on how to structure your training. The program is closely linked to the demands of the sport which will provide the most specific training effect.

Intermeditate program

Speak to your healthcare provider

If you do have a history of injuries and are unsure on whether Hyrox is suitable for you then please speak to your healthcare provider. A healthcare provider can assist in undertaking a physical assessment and discuss with you the pros and cons of competing in a Hyrox competition.

The information provided in this article is considered general advice. For specific advice related to your individual circumstances, speak to your healthcare provider.

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