Hyrox is the latest fitness trend that has taken the world by storm.
But what exactly is it, and why is everyone doing it?
Well, Hyrox is a global fitness race that combines functional strength training, high-intensity interval training (HIIT), and endurance training, allowing it to test well-rounded fitness in a way that hasn’t previously been done.
It’s a bit mental really, Crossfit 2.0 — but it’s clearly got something going for it. Hyrox has become popular worldwide, with over 40 races in 2023 and 90,000 participants.
Today, we’re answering the question on everyone’s lips: WTF is Hryox and why is everyone doing it?
What is Hyrox?
The Basics
Step aside 3-2-8 pilates, it’s Hyrox’s time to shine. Hyrox is a global fitness race that combines functional strength training, high-intensity interval training (HIIT), and endurance training. Founded in 2017, it aims to provide a new challenge for gym enthusiasts and bridge the gap between traditional endurance events and functional fitness. Hyrox is the first mass participation event that gives everyday gym-goers their own race to train for.
The race takes place indoors and consists of eight workouts that competitors must complete in order. The workouts include a 1km run, rowing, wall balls, sled push, sled pull, sandbag lunges, burpee broad jump, and double-unders.
Competitors must complete each workout station before moving onto the next one. The race is divided into different age groups and fitness levels, so everyone can give it a go.
@builtforathletes HYROX Manchester complete ✔️ #builtforathletes #athlete #hyrox #hyroxuk @HYROXUK ♬ original sound – ALTÉGO
The Workouts
The workouts in Hyrox are designed to test a competitor’s fitness level, strength, and endurance.
Each workout has a specific technique that competitors must follow to complete it successfully. For example, the wall ball workout requires competitors to throw a medicine ball against a wall and catch it on the rebound repeatedly. The burpee broad jump workout requires competitors to perform a burpee and then jump forward as far as possible.
For me, 90% of the movements are hell on earth. For you, they might be right up your alley.
The workouts are designed to be functional exercises that mimic real-life movements. They focus on cardiovascular fitness, grip strength, bodyweight, mobility, and upper back muscles. The race also includes a finisher time, where competitors must complete a final workout as fast as possible.
To prepare for Hyrox, you’ll need to train in all aspects of fitness, including strength, endurance, and technique. You can’t just walk in after 12 weeks of doing Lauren Girado’s 12-3-30 and hope for the best.
Why is Everyone Doing It?
Hyrox has quickly become one of the most popular fitness competitions in recent years. But what is it about this premium fitness competition that has everyone talking? Let’s take a closer look.
The Hyrox Event
Hyrox is an indoor fitness event that combines running with functional strength training. Participants can take part as individuals or as part of relay teams. The event is open to everyone, regardless of age or fitness level, making it a truly inclusive fitness competition.
The Hyrox event takes place in an indoor arena, which means that it can be simulated in commercial gyms around the world. This has made it accessible to a wider audience, and has helped to increase its popularity.
Participants are timed using timing chips, which adds an element of competition to the event. The event is split into different divisions, including a pro division for elite athletes.
The Benefits
There are many benefits to taking part in a Hyrox event. For starters, it is a great way to improve your fitness levels. The combination of running and functional strength training means that you will be working multiple muscle groups, which can help to improve your overall fitness.
Hyrox is also a great way to challenge yourself. The event has time limits, which means that you will need to push yourself to complete the course in a set amount of time. This can be a great way to test your endurance and mental toughness.
Another benefit of Hyrox is that it can help to improve your balance and upper back muscles. Many of the exercises involved in the event require you to use your core and upper back muscles, which can help to improve your posture and overall strength.
Finally, Hyrox is just plain fun. It’s a great way to meet new people and challenge yourself in a supportive environment. And who doesn’t love a little friendly competition?
Overall, it’s easy to see why Hyrox has become such a popular fitness competition. With its inclusive approach and focus on functional strength training, it’s a great way to improve your fitness and challenge yourself.
Ready to give it a try?
How to Train for Hyrox
Training Plan
Training for a Hyrox event requires a combination of endurance, strength, and mental toughness. To prepare for the race, it is important to have a structured training plan that incorporates all of these elements.
Here are some tips for creating a Hyrox training plan:
- Start with a base of cardiovascular endurance training. This can include running, rowing, and cycling. Aim to build up to longer distances and faster speeds over time.
- Incorporate strength training exercises that mimic the movements required in a Hyrox race. This can include sled pushes and pulls, burpee broad jumps, sandbag lunges, and kettlebell farmers carries.
- Practice transitioning between exercises quickly to simulate the race environment. For example, practice going from a run to a sled push or from a row to a burpee broad jump.
- Include mental toughness training, such as visualization exercises and positive self-talk, to help you push through fatigue and discomfort during the race. It’s also the perfect excuse to buy an ice bath…
Nutrition
Proper nutrition is essential for fueling your body during training and on race day. Here are some nutrition tips for Hyrox training:
- Aim to eat a balanced diet that includes plenty of lean protein, complex carbohydrates, and healthy fats.
- Prioritize hydration by drinking plenty of water throughout the day and during training sessions.
- Consider using sports drinks or energy gels during longer training sessions to replenish electrolytes and carbohydrates.
- Experiment with different pre-race meals to find what works best for you. Some athletes prefer a high-carbohydrate meal, while others may prefer a lighter meal that is easier to digest.
- Don’t forget to refuel after training sessions with a post-workout snack or meal that includes protein and carbohydrates to help your muscles recover.
Remember, training for a Hyrox event takes time, dedication, and hard work. But with the right training plan and nutrition strategy, you can crush your goals and finish strong on race day.
Conclusion
Hyrox events are held all over the world, so you can find one near you. The entry fees are usually in the range of £80 to £100 for individuals and £130 to £160 for doubles.
It’s a small price to pay for a day of fun and fitness.
Ultimately, it’s a great way to challenge yourself and test your overall fitness. It’s accessible to everyone, regardless of your level of fitness, and it’s a fun and competitive environment. So why not give it a try? Who knows, you might just discover a new passion!