Your first Hyrox.
What it takes.
What does it take to complete your first Hyrox? No matter if you're a seasoned athlete or a complete newbie, Hyrox is going to be challenging and rewarding.
I underestimated my first Hyrox. Or I underestimated how old I am. LOL. Whichever it was it was a challenge.
My tips for a successful Hyrox.
Start early. - Don’t leave your Hyrox training to the last minute. If you are not a hybrid-style athlete, doing a combination of strength and endurance training on a regular basis, give yourself at least 6 months.
Build a very good endurance base. Yes, this means running. You can do your zone 2 work on a bike but your body needs to get used to harder efforts and the endurance required to run 8km. And this is not a steady state 8km run. This is an 8 x 1km compromised effort where your heart rate will stay high for the duration of the event. I averaged 173 for the entire event.
Build your Strength Endurance. Spend time in the higher rep ranges. You will need to do sets and reps to failure during training sessions.
Spend time training compromised. eg: 10 rounds of a 400m run followed by sled push followed by 400m. One of my weekly sessions here.
Practice the movement patterns when both mentally and physically fatigued.
If you do not understand the basic building blocks of training programs get yourself a coach or join a gym that has Hyrox-style training.
Join a gym that has all the equipment. You need to push and pull a sled.
Find a buddy. It’s a tough event to train for solo, but finding someone to enjoy the journey with will make a huge difference.
Fuel your body. Eat well and stay hydrated. I’ll write more about Hydration on the day in a future newsletter.
Focus on your Sleep. You will need it.