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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 such as Sleed Pushes, Rowing and Wall Balls. Those who want to perform well in Hyrox must train in a targeted and structured way, with attention to technology, energy distribution and recovery. In this article you can read how you can best train for Hylox, which supplements can offer support, and how you take your physical and mental capacity to a higher 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 is a test of versatility: you have to be strong, but also have a quick and endurance. That is why good preparation requires a smart combination of strength training, cardio training, technology and recovery moments.
Every Hyrox athlete, from beginner to advanced, should start building a good basis. This means that you have to improve aerobic capacity and build up functional strength. In the first 6 to 8 weeks of your preparation, the focus is on:
Endurance training builds up your endurance, while strength training ensures the physical capacity that is needed to push sleds or make lunges with a sandbag. Train 4 to 5 times a week in this phase, with variety between heavy and light sessions.
After building a solid base, the focus shifts to specific Hyrox skills and higher intensity. This is usually in the 6-10 weeks prior to the match. In this phase you introduce more intervals, simulations and circuit training sessions that resemble the load on a real race.
Your training can look like this:
It is important to teach your body to deal with fatigue. The transition from running to a heavy power component is mentally and physically burdensome. By training this, you can perfect your energy management.
The last two weeks before the competition you have to tap: the intensity remains high, but the volume is going down. The goal is that you appear fresh at the start, but are still sharp. In this phase you do short, intensive sessions and you work on mobility, technology and mental preparation.
You can still do a few "racing simulations", for example half a hyrox at 80% intensity, to test your pacing. Make sure you sleep enough, eat well, and avoid heavy training sessions just before the competition day.
An element that is often underestimated in Hyrox training is recovery. Your body can only improve if it also gets the chance to recover. Sleep at least 7 to 9 hours a night. Integrate active recovery days such as hiking, yoga or mobility training. Listen to your body: fatigue, irritability or reduced performance can be signed of overtraining. This too is among the basis of a healthy lifestyle.
Scientific studies show that supplements are effective in specific cases. For example, the usefulness of folic acid is well substantiated in pregnant women. Vitamin D supplementation in the elderly also has demonstrably positive effects on bone health.
Supplements are not a replacement for a good diet, but 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 of renowned brands and consultation when in doubt with a sports dietician.
Hyrox is not only physically heavy, it also requires mental resilience. You have to push yourself while your heart rate is high, acidify your legs and your breathing is heavy. Being mentally prepared means:
A positive, resilient mindset can make the difference between giving up and persevering.
For many, Hyrox is a hobby in addition to work, family and other obligations. Consistency is more important than perfection. Plan your training courses, choose fixed days and be flexible where necessary. Sometimes a short, efficient session is better than a long training for which you have no energy. Communicate with your environment and make sure you build in enough moments of rest. Hyrox is intense, but with a smart approach to combining daily life.
Training for Hyrox requires more than just sweating in the gym. It is a combination of smart training, good nutrition, targeted use of supplements, sufficient recovery and a strong mindset. Know what you are starting to prevent disappointments.
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