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8 Fundamentals for Optimal Hyrox Training
Test your all-round functional fitness!
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Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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