5 Things I've Learnt Training for Hyrox as a Beginner
On Saturday 26th October, I’ll be taking on my first ever Hyrox race in the Open Mixed Doubles Division in Birmingham. Preparation for this race is key and I’ve been training for Hyrox the last 12 weeks to ensure that I’m in the best possible shape come race day. Here are 5 things I’ve learnt for anyone looking to take on their first Hyrox race as a beginner.
What is Hyrox?
Firstly, Hyrox is a unique global fitness competition that consists of eight functional workout stations combined with 1km intervals. Designed to test endurance, strength, and speed, it has quickly gained popularity among fitness enthusiasts. Each competitor must complete a 1km run followed by a functional workout station, including exercises like rowing, sled pushing, and burpees.
This hybrid race structure challenges participants to push their limits, making it an ideal event for athletes seeking a well-rounded fitness test. What sets Hyrox apart is its accessibility; anyone can train for and compete in the event, which means there's a a diverse range of participants of all fitness levels striving for personal bests.
1. Build aerobic base with Zone 2 and strength training
One of the most critical components of training for Hyrox is developing an aerobic base which can be achieved through Zone 2 training. Zone 2 training involves maintaining a steady heart rate during workouts for an extended period of time without excessive fatigue. This type of training not only improves your cardiovascular endurance but also enhances your body's ability to utilise fat as a fuel source, which is essential for long-duration events.
You can find your Zone 2 by calculating 60-70% of your maximum heart rate.
Strength training also plays a crucial role when training for Hyrox. It enhances performance at each workout station, allowing for more effective resistance against weights. By combining aerobic conditioning with strength exercises, you create a balanced fitness profile that prepares you for all aspects of the race.
Additionally, strength training helps in injury prevention by stabilising joints and improving overall muscle coordination, which is vital when transitioning between different workout stations in Hyrox.
How to build aerobic capacity and strength:
Incorporate activities such as jogging, cycling, and swimming in your Zone 2 training.
Focus on compound movements like squats, deadlifts, and bench presses in your strength workouts.
Gradually increase the duration of your workouts while keeping your heart rate in Zone 2.
2. Up the intensity with speed training
To optimise your Zone 2 training, consider incorporating interval sessions that allow you to push slightly above your target heart rate for short bursts before returning to your steady pace. This technique can enhance your aerobic capacity and improve your overall stamina. Tracking your heart rate with a monitor can provide valuable feedback, helping you to stay within the desired range and make necessary adjustments to your training intensity.
As you build your aerobic base, incorporating speed training will elevate performance further. This involves integrating high-intensity interval training (HIIT) and sprint workouts into your training regimen. A well-structured speed session can enhance your cardiovascular endurance while also improving your anaerobic capacity.
Incorporating interval runs alongside plyometric workouts (short, intense bursts of activity) can bring on substantial gains. For example, a typical session might include 400m sprints with rest periods in between. This ensures that your body becomes accustomed to the intensity required during the race.
Tips for intensity training:
Perform sprint intervals one to two times a week to boost speed.
Integrate sprinting drills like hill sprints or treadmill sprints to improve explosive power.
Monitor recovery to prevent overtraining and ensure you are ready for high-intensity workouts.
3. Training Plans, Consistency and Goals
Follow a Structured Training Plan
Like all competitions, a structured training plan is essential for success. Having a set schedule keeps you consistent, accountable and helps you cover all necessary aspects of training. A well-organised plan should include cardio, strength, flexibility, and rest days tailored to your individual needs.
In the weeks leading up to your race, your training plan should evolve so that it remains challenging. Using apps or a good old fashioned notepad is a great way to track your workouts, performance and any adjustments needed. This will help you stay organised and also highlights your wins(!) together with any areas of improvement from week to week.
The Importance of Consistency in Training for Hyrox
Consistency is the cornerstone of any successful training program and you'll be surprised how quickly you can progress if you just show up! Making training a regular habit ensures that you're continually improving and adapting to the demands of Hyrox. It is crucial to stick to your training schedule, even on days when motivation is low.
"Progress is a process."
To maintain consistency, find ways to make training enjoyable. Mixing up workouts, training with a partner, and setting mini-goals can keep you engaged and focussed. Remember, the journey is just as important as the destination, and building a routine can lead to long-term success in reaching your goals.
Rest Days are just as important as Training Days
When training for Hyrox, you'll be teaching your body to work intensely for over an hour and putting your it under intense strain. As a beginner, having at least two rest or minimal movement days per week will give your body the chance to repair and grow stronger, enabling you to perform at your best during workouts. It can also allow your mind to focus, boost motivation and reduce your change of injury too. Here's 6 reasons why rest days are important for high performance.
If you did want to keep active during rest days, a simple walk, keeping the heart rate low, can be great for mobility.
Set realistic goals and Track Progress
Setting realistic goals is a great way to keep you motivated throughout your training block. Start by defining your objectives, whether it's completing the event, achieving a specific time, or mastering an exercise. Break these goals into smaller, actionable steps to help monitor progress more effectively.
4. Nutrition is Key
Nutrition Strategies for Optimal Performance
Your nutrition directly influences training outcomes. A well-balanced diet rich in carbohydrates, proteins, and healthy fats promotes increased energy levels, aids recovery and enhances overall performance. Consider timing your meals and snacks around your training sessions to maximise energy levels and muscle repair.
Veloforte’s Recovery Shakes are created with the optimal blend of 3:1 carbs to protein ratio which will replenish the glycogen stores in your body and aid muscle repair, so you can be confident that you’re recovering effectively ready for your next session.
Staying hydrated is equally important as maintaining fluid balance and significantly impact performance. Monitor water intake, especially on active training days, to ensure optimal functionality and avoid fatigue.
For every workout, I’ll have one of Veloforte’s electrolytes to keep my energy levels topped up throughout intense sessions. My favourite flavours are Passo and Vivo.
Here's a really handy quiz that can help you pick the best products to reach your goal:
5. Studying the Hyrox Race and Rules
Whilst the amount of laps you’ll be required to run to hit 1km is different for each venue, the race format for the functional workout stations remains the same:
Ski Erg
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmers Carry
Sandbag Lunges
Wall Balls
Remember that within each station there are some rules around how exercises should be performed, or if you’re racing with a partner where they need to stand etc. Time penalties can be applied if you’re not adhering to the rules so I recommend having a read through the Hyrox Rule Book to make sure you’re up to speed with what the Hyrox volunteers and judges will be looking out for come race day.
To summarise
Training for a Hyrox event requires a balanced approach:
Build a strong aerobic base.
Integrate intensity.
Follow a structured plan.
Nourish and fuel your body effectively and prioritise rest days!
Understand the race rules.
Above all, ENJOY! Hyrox is a fantastic event and community to be a part of that’s accessible to everyone, with spectators on the day cheering you on. Find out more about Hyrox and sign up to your race here.
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