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Hyrox is a unique and growing fitness competition that combines strength, endurance, and mental resilience. It combines running with functional fitness exercises like sled pushes, rowing, and wall balls. To perform well in Hyrox, you need focused and structured training, focusing on technique, energy distribution, and recovery. This article explains how to best train for Hyrox, which supplements can provide support, and how to take your physical and mental performance to the next level.
Before we get into the training, it's important to understand the structure of a Hyrox competition To understand. Each participant will run a total of 8 kilometers, alternating with 8 functional workouts. These are:
It's a test of versatility: you need to be strong, but also fast and have endurance. Therefore, good preparation requires a smart combination of strength training, cardio, technique, and recovery periods.
Every Hyrox athlete, from beginner to advanced, should start by building a strong foundation. This means improving your aerobic capacity and building your functional strength. In the first 6 to 8 weeks of your training, the focus should be on:
Endurance training builds your stamina, while strength training provides the physical capacity needed to push sleds or do lunges with a sandbag. In this phase, train 4 to 5 times a week, alternating between heavy and easy sessions.
After building a solid foundation, the focus shifts to specific Hyrox skills and higher intensity. This usually occurs in the 6-10 weeks leading up to the race. In this phase, you introduce more interval training, simulations, and circuit training that mimics the demands of a real race.
Your workouts might look like this:
It's important to teach your body to handle fatigue. The transition from running to a heavy strength component is mentally and physically demanding. By training for this, you can perfect your energy management.
The last two weeks before the race, you should taper: the intensity remains high, but the volume is lowered. The goal is to start fresh, but still sharp. In this phase, you'll do short, intense sessions and work on mobility, technique, and mental preparation.
You can also do some "race simulations," such as half a Hyrox at 80% intensity, to test your pacing. Make sure you get enough sleep, eat well, and avoid heavy training right before race day.
An often-overlooked element of Hyrox training is recovery. Your body can only improve if it also has the opportunity to recover. Sleep at least 7 to 9 hours per night. Incorporate active recovery days like walking, yoga, or mobility training. Listen to your body: fatigue, irritability, or decreased performance can be signs of overtraining. This, too, is part of a healthy lifestyle.
Scientific studies show that supplements are effective in specific cases. For example, the benefits of folic acid for pregnant women are well-established. Vitamin D supplementation in the elderly also has demonstrably positive effects on bone health.
Supplements aren't a substitute for a good diet, but they can support your performance. Below, we discuss some commonly used and proven effective supplements in the context of Hyrox:
Note: Quality and dosage are important. Choose supplements from reputable brands and, if in doubt, consult a sports dietitian.
Hyrox isn't just physically demanding; it also demands mental resilience. You have to push yourself while your heart rate is high, your legs are burning, and your breathing is labored. Being mentally prepared means:
A positive, resilient mindset can make the difference between giving up and persevering.
For many, Hyrox is a hobby alongside work, family, and other commitments. Consistency is more important than perfection. Plan your workouts ahead, choose fixed days, and be flexible when needed. Sometimes a short, efficient session is better than a long workout that leaves you drained. Communicate with those around you and ensure you schedule sufficient rest periods. Hyrox is intense, but with a smart approach, it can easily be combined with everyday life.
Training for Hyrox requires more than just sweating in the gym. It's a combination of smart training, proper nutrition, targeted supplement use, adequate recovery, and a strong mindset. Know what you're getting into to avoid disappointment.
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