Whether you have seen Hyrox training on the internet, from social media, or have never heard about it, Hyrox training workouts have taken the fitness world by storm! And there is a reason for this. Learn about what Hyrox training is, the benefits, and the 8 Hyrox training stations.
What is Hyrox Training?
Hyrox training is considered the ultimate indoor fitness competition! It combines the intensity of functional training with endurance, in a fun and competitive environment. The race requires participants to compete in a series of functional workouts followed by a running segment, combining cardiovascular endurance with strength and agility.
As Hyrox workouts have become increasingly popular, gyms focused on this training have been popping up more and more. A Hyrox training gym is a fitness facility designed to prepare individuals for the major Hyrox fitness competition.
What makes Hyrox training stand out is its accessibility. Anyone can participate, regardless of their experience and the competition can be scaled based on their fitness level! The low entry barriers allow many gym enthusiasts to take part in Hyrox, but make no mistake, the fitness race
does require good overall fitness and preparedness on race day!
The Hyrox race consists of 8km of running, split into 1 km intervals, interspersed with 8
functional fitness stations. Participants must complete each station immediately after each 1 km run, making it a true test of both speed, strength, and endurance. The standardized format ensures each race is identical, providing a level playing field for all competitors.
This consistent race format across all event locations means athletes can compare their times and progress no matter where they compete, creating a sense of global community and competition!
The Benefits of Hyrox Training:
Health Benefits from Running
One of the main components of Hyrox training is running. As it is proven, running has numerous health benefits! Running and jogging are some of the best cardio exercises you can do. Consistent running improves your sleep, energy levels, overall mood, immunity, and bone health!
Functional Exercises for Performance Benefits
The Hyrox stations are ‘functional exercises’, meaning they mirror movements seen in everyday life, like pushing, pulling, jumping, and lifting. Functional training has been shown to significantly improve speed, muscular strength, power, balance, and agility, helping not only in the gym but also in day-to-day life!
Easily Set Goals and Measure Progress
Hyrox doesn’t include any gymnastics or barbell exercises. Instead, Hyrox training workouts are a test of cardiovascular capacity, endurance and strength, making them accessible for anyone, whatever their fitness background! There are also many Hyrox levels to choose from. Beginners do not have to compete against Hyrox professionals! There is truly something for everyone, and participants are able to work their way up the Hyrox ladder.
Join a Community
Just like with many other workouts and training programs, the Hyrox training program is a great opportunity to join a passionate community! Hyrox training clubs are popping up all over, with group classes and workout simulations, which allow you to practice what a race is like before the big day. This creates a positive, motivating environment with a sense of belonging… and a bit of healthy competition!
A New Challenge
Hyrox is a fresh challenge that many gym-goers haven’t tried before. If you thrive when you have a specific goal to work toward, signing up for a Hyrox event or training session can provide some great fitness variety and keep you motivated.
Hyrox Race Divisions
To make the events accessible for everyone, Hyrox offers four different race divisions, ensuring there’s a competition for all fitness levels! These include:
Open: This is the standard Hyrox race, which is challenging but achievable for most gym-goers.
Individual Pro: For the more experienced Hyrox athlete, this division ups the difficulty by including heavier weights.
Doubles: Grab a partner and tackle the race together! You’ll complete the 1km runs as a team, but split the functional exercises.
Relay Teams: Split between four people, this race is perfect for gym buddies, corporate teams, or friends looking to compete together.
The 8 Hyrox Stations
1. Running
Running takes up about half of a Hyrox race. Totaling 8K, start by running 1K, then go to your first station. Then, complete a 1K run in between every station. Although you don’t need to run 8K all at once, remember that when you aren’t running, you will be competing in another exercise. You will want to become accustomed to compromised running, which is essential during Hyrox training!
2. 1 km Ski Erg
The first main station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don’t go all out.
3. 50m Sled Push
After completing the 1km ski erg, you’ll enter the sled push station. The 50m is broken up into 12.5m sections. You’ll push down 12.5m and then push the sled another 12.5m back to its starting position. Repeat this down and back one more time for a total of 50m.
4. 50m Sled Pull
The next Hyrox training station is the sled pull station. The setup looks similar to the sled push, with the same 12.5m sections. Only this time, you use a rope to pull the sled 12.5m, then jog down to the other side, and pull the sled back with a rope attached to the opposite side of the sled.
5. 80m Burpee Broad Jump
The burpee broad jump is the fifth Hyrox station. This is a burpee with a forward jump at the end. Unlike the previous two stations, these don’t require you to move heavy weights, but they can be challenging and spike your heart rate. Aim to keep a consistent pace throughout, rather than going too fast and then stopping.
6. 1km Row
The next Hyrox station is a 1km row. You’ll want to practice your technique, and if you’re competing in doubles, make sure to practice switching over! Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.
7. 200m Kettlebell Farmers Carry
The seventh station of the Hyrox training program is the farmers carry. Athletes will carry two kettlebells at their sides (a total of 200m). Participants may walk, jog, or run, but must carry both kettlebells at their sides in order to make forward progress.
8. 100m Sandbag Lunge
Finally! The last Hyrox station. Sandbag lunges hit the glutes and thighs, and can be quite brutal at this late stage in the race! Make sure your knee touches the ground on each rep.
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