How To Train For HYROX

Firstly, what is HYROX?

The HYROX event is made up of 8 x 1km runs and 8 x functional workout stations [SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Famers Carries, Sandbag Walking Lunges and Wall Balls]. The goal is to complete the full workout in the fastest time possible – a challenge that has become mildly addictive and competitive around the world.

HYROX has become a regular event within the MBP community calendar, globally. With our Coaching Team and many of our community qualifying for World Championship spots, to all those scoring podium finishes. The Movement Blueprint have the tools, know-how and tried and tested expertise to see you excel in the HYROX World.

How do I train for HYROX

HYROX looks simple enough on paper, but the dark horse that will catch you up is the volume, and therefore your resistance to fatigue as you work through each station. The event requires strength, cardiovascular fitness/running and endurance in equal measure. Whilst the skill of the specific movements is key, these certainly shouldn’t be the only exercises within your training if your goal is to complete the race unbroken. There is no such thing as a fast-track podium spot, but put the hard yards into your training and you’ll be ready to perform come race day!

Don’t just cycle through the stations of work

HYROX relies on strength, power endurance and aerobic capacity. The principles of strength and athletic development don’t change because 8 exercises have been grouped together and a sport made out of them. To develop a body and engine that can excel within the demands of HYROX, you need to:

1. Develop your ability to produce force

Ensure you’re incorporating all of the following movement patterns into your training:
Hinge
Squat
Lunge
Push
Pull
Drag
Carry
Jump

2. Develop your strength

Progressively train all of the above patterns.

3. Develop your capacity to work

Energy system work and working under accumulative fatigue is key within your prep – if you struggle to programme this yourself, seek help from a coach.