So you signed up for a HYROX competition? Awesome! But now you might be wondering: how do I prepare for it so I can handle the mix of running, strength and endurance?
Don't worry! HYROX is demanding, but with the right preparation, you can not only survive – you can really deliver.
In this article, you will learn everything you need to know to be perfectly prepared at the start: from your training plan to nutrition tips.
Why should I prepare for a HYROX competition and when should I start?
HYROX is not a competition that you can just spontaneously take part in – especially if you want to give your best.
The competition not only challenges your strength, but also your endurance, technique and mental strength. Without targeted preparation, you can quickly reach your limits, overstrain yourself or even get injured.
The right preparation gives you the assurance that you are both physically and mentally ready to endure the intense disciplines and to master the required alternation between running and strength exercises.
When should I start preparing?
Ideally, you should start training at least 12 weeks in advance to give yourself enough time to build up your endurance, strength and technique.
These 12 weeks give you enough leeway to divide your training into different phases, from basic work to specific competition preparation. If you already have a solid fitness base, 8 weeks may be enough.
The earlier you start, the more time you have to practise the individual disciplines and get used to the stresses.
How do I create a training plan for HYROX?
If you want to participate in HYROX, you need a good plan. This is because this competition not only tests your endurance, but also your strength, technique and mental strength. Simply training “on the fly” will not get you there. You need to build your training in a targeted manner.
Periodize your training
Good preparation consists of different phases. You can't always go full throttle, so plan your training in waves.
In the beginning, focus on building the basics – this means improving your overall fitness and creating a solid foundation. After that, you can focus on specific HYROX disciplines.
For the first few weeks of your training plan, you should focus on strength and endurance. This means working on your running training as well as doing targeted strength exercises for your legs, core and upper body.
After about four to six weeks, you should start tailoring your training to include specific HYROX exercises. This means specifically practicing the competition disciplines to make sure you know what to expect.
Running training
Running is a central component of HYROX. You have to run a total of 8 kilometers, divided into 1-kilometer segments. But be warned: there is a strength exercise between each run! To be prepared for this, you should do both endurance runs and interval training.
Endurance runs: This is where you build your basic endurance. Regular runs of 5-10 kilometers will ensure that you develop the necessary basic fitness for the competition.
Interval training: These training sessions prepare you for the rapid changes in load. For example, interval runs might look like this: 400 meters at a fast pace, then 200 meters at an easy trot. Repeat 6-8 times.
HYROX requires your entire musculature. Especially your legs, core and upper body must be strong. Focus on functional exercises that engage several muscles at the same time, for example:
Squats: An absolute basic exercise for leg strength. It simulates many movements that play a role in HYROX, such as pushing a sled or carrying heavy weights.
Deadlift: one of the best exercises to strengthen your posterior chain, i.e. legs, back and core. This exercise will help you especially when pulling sleds.
Sled work: if you have access to a sled at the gym, you should definitely integrate it into your training. Sled push and sled pull simulate the actual competition disciplines and are great for combining strength and endurance.
Functional fitness
In addition to running and strength training, functional training is also a must. Burpees, rowing and carrying heavy objects are typical disciplines in HYROX. You should incorporate these exercises into your plan regularly to be perfectly prepared.
Incorporate functional movements such as:
Kettlebell Swings: To train explosive hip strength and endurance.
Box Jumps: This exercise will improve your explosive power and jumping ability, which can help with Burpee Broad Jumps.
Farmers Walk: Perfect for training your grip strength and core stability – ideal for the Farmers Walk in competition.
Recovery and mobility
Training alone is not enough – your body also needs time to recover. Plan in rest days and work on your mobility. Mobility exercises help you to stay flexible and minimize the risk of injury.
How do I train for the most important HYROX disciplines?
HYROX is not just a running competition – the disciplines in between are just as important. So you should train specifically for them.
Here is an overview of the most important exercises and how to prepare for them effectively:
Running
Sounds simple, but the running part of HYROX is tricky. The challenge is not to get completely exhausted between the strength exercises and the runs. Focus on:
Technique: Short, efficient steps to save energy.
Interval training: To simulate the alternation between intense exercises and running.
SkiErg
When using the SkiErg, the right technique is crucial. Instead of just pulling, you should work from your legs and core to avoid tiring too quickly.
The SkiErg mainly works your shoulders, arms and back but also requires good core stability. Aim for controlled and powerful pulls rather than going for speed.
Sled Push and Pull
Pushing and pulling the sled requires serious leg strength and core stability. Technique is key:
Push: Keep your back straight and push with your legs, not your arms.
Pull: Pull with powerful but controlled movements. Make sure to keep your back stable to avoid injury.
Farmers Walk
Farmers Walk – carrying heavy weights – not only trains your grip strength, but also your core stability.
Maintain good posture by pulling your shoulders back and keeping your weight upright. Try to distribute the weight as evenly as possible and walk at a controlled pace.
Wall Balls
This exercise looks easy but can be really tough. To improve your explosive power, train regularly with wall balls. Make sure you perform the squat deeply and throw the ball powerfully upwards.
Burpee Broad Jumps
Burpees are hard enough on their own, but in HYROX you have to combine them with jumps. It's especially important to maintain proper technique here so you don't waste too much energy. Fluid movements and a stable core will help you make this exercise more efficient.
HYROX: What should I eat and drink before a competition?
How well you perform in the HYROX competition depends not only on your training – the right nutrition and hydration are also crucial. After all, you are putting a lot of pressure on your body and it needs the right energy source to keep going.
The days before the competition: filling up on energy
In the last few days before the competition, the main thing is to fill your energy stores so that you don't run out of steam during the competition.
The main source of energy for your body are carbohydrates, because they are converted into glycogen, which is quickly available during intense activity.
Carbohydrates – your best friend: Two to three days before the competition, you should focus on complex carbohydrates to replenish your glycogen stores. Good sources include whole grains, quinoa, oatmeal, sweet potatoes or rice. But that doesn't mean you have to fill your plate to the brim – keep it balanced.
Protein – muscle repair: Your muscles are put under a lot of strain during the competition and should be well looked after in the days leading up to the event. Add lean protein such as chicken, fish, tofu or legumes to your meals. Protein not only helps to repair muscles, but also stabilizes blood sugar levels, giving you constant energy.
Fats – slow energy: Healthy fats, such as those found in nuts, avocados and olive oil, provide slow, sustained energy. They help you to avoid hitting a low point during the competition. But make sure you eat them in moderation, as too much fat can slow down your digestion.
On the day: Fast energy that won't weigh you down
The big day has arrived! Now it's time to eat lightly and effectively to ensure you have enough energy without feeling full or heavy.
It's best to eat your last big meal about 2-3 hours before the start.
Breakfast – light and high in carbohydrates: Eat something that will fill you up but won't weigh you down. Carbohydrates are your friend here too: oats with fruit, whole grain bread with honey or a banana with a little peanut butter are perfect. This will give you quick energy without overloading your stomach.
Snacks before the start: About 30-60 minutes before the start, you can have a light snack. A banana, a granola bar or a handful of dried fruit are good choices. These snacks provide you with quick energy that your body can use immediately without causing any strain.
What should I drink before a competition?
Drinking the right amount of fluids is just as important as your nutrition. You lose a lot of fluids through sweat during intense exercise and if you haven't drunk enough beforehand, you can quickly become exhausted and perform poorly. Therefore:
Drink regularly in the days leading up to the event: Make sure you're already regularly drinking in the days before the event, especially if you're training. Ideally, you should drink water or electrolyte drinks to keep your fluid and electrolyte levels in balance.
Drink on the day of the race, but don't overdo it: On the day of the race, you should start drinking water as soon as you get up, but don't overdo it. Too much liquid can make you feel bloated. Try to drink small amounts in the hours before the start – about 250-500 ml 2-3 hours before the competition is a good guideline.
Your path to HYROX success
So: preparing for a HYROX competition takes time and discipline, but with the right plan you will reach your goal.
Train smart, watch your nutrition and work on your mental strength. Then nothing will stand in the way of your HYROX success – and above all: enjoy the challenge!
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