Training for Hyrox

Maximise Your Hyrox Race Potential: Mastering these Four Key Components.

It’s interesting to see the many different approaches to Hyrox training worldwide. As the sport is in the early stages of growth, athletes and coaches are figuring out the best approach to training. Each of us has a different physiology and your training approach will differ from others.

We know that running dominates Hyrox making up over 50% of the race. To do well you will need a good running base. Only 2 stations require above-average strength, the sled pulls and the sled push. Losing a small amount of time for beginners on these two stations can easily be made up on the runs if you have a good aerobic base.

Comprised running, in my view, is the next most difficult challenge for athletes. After speaking with Hyrox World Champ Sam Bilbie she highlighted comprised running as her weakness. Sam has a 10k PB of 37 mins and is strong on individual stations. “Putting this all together on race day is still difficult, she said”.

Hyrox can be broken into four key components for training:

1. Running

2. Compromised running

3. Ergs

4. Strength endurance

All four areas need to be part of your Hyrox program.

1. Start with a good running base, ideally being able to run for 45 - 60mins.

2. AMRAP for strength endurance. Start with a combination of Hyrox stations, burpees, wall balls, lunges etc. AMRAP workouts are great for strength endurance.

3. Erg - Rowing and Ski Erg

4. Compromised Running - Once you have built up your running base, completed at least 6 weeks of AMRAPS and mastered the ERGS, you can add some compromised running. eg: run 400m, sled push 50m, run 400m row 400.

📣 - This week’s POD - Dropping this week, an interview with Aussie Hyrox Men’s Elite Athlete Jon Wynn. In this episode, we dive into Jons's approach to training.

Here is a snippet from our conversation.

🏃‍♂️🏋️ Below is a collection of curated workouts from around the web.