Training for your first Hyrox! Part 1
How to start your Hyrox journey: 4 part series
As the sport of Hyrox grows in popularity so does the demand for coaching and programs. Over the next 4 weeks, I will share my thoughts on training and preparation for your first Hyrox as a beginner. I will break down the 4 key components and give you a simple plan to follow. I will lay out the basic training fundamentals that will provide a solid base and allow you to complete your first Hyrox.
Hyrox can be broken down into 4 parts:
Running
Compromised running
Strength endurance
Station skill
Let’s break down Part 1.
🏃♀️🏃Running:
Hyrox comprises 8 x 1 km runs which is technically 50% of the race. Some say it’s more than 50% if you account for the Rox Zones. Let’s call it 50% to keep it simple. If running makes up over 50% of the race then this should be the majority of your training. This doesn’t mean you should run every day or train like a marathon runner, but you should spend a solid portion of your week/month building your endurance base. When getting started, it’s all about “time on feet”, not miles or km’s nor speed.
Spend time walking with short runs in between, always listening to your body. Try this for 2-3 days per week building up to 1 hour or more over the next 3 - 6 months.
If you have some running experience you can increase the running part of the sessions. Build up slowly, increasing the running portion by no more than 10% per week, focusing on keeping your heart rate low. If you have trouble running more than 2 x per week, add a stationary bike session to your workouts. This is a great way to get miles in your legs and build your aerobic base with low impact.
As every person is unique, and each individual will adjust to running differently, no one program fits all. This is when a coach can provide feedback and make the necessary adjustments to your program to help get the best results.
If you are new to running you should start with lots of walking, adding short runs in between. If you have some running experience or as you gain fitness, increase the running portion.
Your week could look something like this.
🏃♀️Monday - Walk 15mins run 5min walk 15min run 5mins.
🏋️ Tuesday - Gym - Full body
🏃♀️ Wednesday - Walk 15mins run 5min walk 15min run 5mins.
🏃♀️Thursday - Gym - Full body
🚴♀️ Friday - Stationary bike. Low HR for 30 mins - 1hr
🏃♀️ Saturday - Walk stairs or hills or stationary ride. - To feel
🛌 Sunday - Rest
🏃 🏋️ Next week we will talk about Part 2: Compromised Running 🏃 🏋️