Getting back to basics.

Complex might be sexy but simple gets results.

Quote I love.

Pay attention to what you are paying attention to. - Amishi Jha

Don’t over complicate it.

One of the best things about Hyrox is its relative simplicity. Most of us can run, and the stations aren’t overly complex—there are no gymnastics skills like muscle-ups or handstands, that takes months or years to master, and no complex lifts that require you to be an Olympic Athlete. While becoming highly proficient at Hyrox takes time, completing your first event is just a matter of signing up and having a go. The name says it all: "The Fitness Race for Everyone."

If you're preparing for your first Hyrox or aiming to improve your previous time, stick to the basics.

The Key to Improve your Hyrox Time: Run More, Build Your Engine.

The biggest improvements in Hyrox come from better running and a stronger cardio base. If you want to maximise your performance:

✅ Increase Your Easy Running Volume – Gradually add more low-intensity runs to your weekly training. More time on your feet means better endurance.

✅ Spend More Time on the Ergs – The SkiErg, Rower, and Bike will help build your engine and improve both run times and recovery.

✅ Master the Sleds – If you're on the lighter side, the sled push and pull can be a major time sink. Build leg strength and practice moving heavy loads.

Fundamental Training Principles

If you’re new to running, “accumulate time on your feet” this can be walking, hiking, stair climbing, or even jumping rope. Start small, progressively increasing your weekly volume, and incorporate walk/run intervals after a few weeks.

🚴 Build Your Cardio Base

Use the ergs (SkiErg, Rower, Bike) to increase overall fitness. This not only improves your efficiency on the machines but also enhances your run endurance and recovery.

💪 Strength Train 3 x Per Week

Hyrox isn’t just about cardio—it’s about strength endurance. Focus on basic compound movements to build a solid foundation. Stick with 3 sets of 8-12 reps for each exercise before progressing:

• Leg Press

• Sled Push

• Reverse Lunges

• Push-Ups

• Seated Chest Press

• Lat Pulldowns

• Single-Arm Dumbbell Rows

Transitioning to Specific Hyrox Training

Once you’ve built a base (about 12 -16 weeks), you can start adding Hyrox-specific sessions like -

EMOMs - (Every Minute on the Minute)

AMRAPs - (As Many Rounds as Possible)

HIIT Workouts - (High Intensity Interval Training)

Social media is flooded with flashy, complex workouts that add unnecessary risk without much benefit. Hyrox rewards consistency, strength, and endurance.

Stay consistent!

Rod