Hyrox Training Guide: Key Exercises to Prepare for Each Station
Hyrox, a popular fitness competition, is a gruelling test of strength, endurance, and resilience. Consisting of eight fitness stations, interspersed with running segments, Hyrox demands versatile athleticism and targets nearly every muscle group.
With stations focused on everything from sled pushing and pulling to burpee broad jumps, preparing requires a diverse training regimen. Here’s our mini HYROX training guide, with a breakdown of each station in a the HYROX event and the best exercises to get you ready for each one.
1. 1Km Run (8 times)
What to Expect:
The 1KM run is completed between each of the other fitness stations, making it critical to master pacing. In total, participants cover 8KM, so being prepared for the cumulative distance is key.
HYROX Training Guide: Key Exercises:
- Interval Training: Run intervals to increase your speed and stamina. For example, 400m repeats at a challenging pace with a short rest in between.
- Tempo Runs: Maintain a steady pace slightly below your race pace for a few kilometers, allowing you to build stamina and speed.
- Hill Sprints: Run sprints up a hill to build explosive strength, which improves leg endurance and helps with recovery during shorter breaks.
2. Ski Erg (1000m)
What to Expect:
The Ski Erg station requires an intense upper-body workout, engaging shoulders, arms, and core.
HYROX Training Guide: Key Exercises:
- High-Intensity Intervals on Ski Erg: Practice intervals, such as 200 meters at a fast pace, resting for 30 seconds, then repeating. This simulates race-day intensity.
- Lat Pulldowns: Strengthen the back and shoulders to simulate the downward pulling motion required in the Ski Erg.
- Core Rotations: Using a cable machine or resistance band, rotate from side to side to build core strength and stability.
3. Sled Push (50m)
What to Expect:
The sled push requires substantial lower-body strength, especially in the quads, glutes, and calves.
HYROX Training Guide: Key Exercises:
- Heavy Sled Pushes: Train with a sled loaded to at least your body weight to simulate race conditions.
- Front Squats: Focus on front squats to develop quadriceps strength, which is essential for driving the sled forward.
- Box Jumps: Improve explosive lower-body power to make pushing feel more manageable on race day.
4. Sled Pull (50m)
what to expect:
The sled pull is often a bit more challenging due to the added need for upper-body pulling power and core stabilization.
HYROX Training Guide: Key Exercises:
- Heavy Sled Pulls: Mimic race conditions by practicing with a heavy sled, pulling it backward with a hand-over-hand grip.
- Seated Rows: Use a cable machine to simulate the pulling motion and strengthen your back and biceps.
- Deadlifts: Build lower back and glute strength with deadlifts, which provide the foundational power needed for pulling the sled.
5. Burpee Broad Jump (80m)
what to expect:
This station is challenging on both cardiovascular and muscular levels, requiring a mix of explosive power and endurance.
HYROX Training Guide: Key Exercises:
- Burpee Variations: Incorporate burpee broad jumps, regular burpees, and burpees over a bar to develop speed, power, and coordination.
- Box Jumps: Strengthen your lower body and improve explosive power with box jumps, which make each broad jump more efficient.
- Plyometric Lunges: Perform jumping lunges to build single-leg power, which helps improve the distance of each broad jump.
6. Rowing (1000m)
what to expect:
The rowing station calls for both upper-body and lower-body engagement, with a particular focus on back and core strength.
HYROX Training Guide: Key Exercises:
- Rowing Intervals: Practice 500m sprints on the rowing machine with a minute rest, building speed and endurance.
- Bent-Over Rows: Target the lats and back muscles with this movement to improve the rowing motion.
- Russian Twists: Train your obliques and core muscles with Russian twists to maintain stability and efficiency on the rowing machine.
7. Farmers Carry (200M)
what to expect:
This station challenges your grip, traps, shoulders, and core, with 2x24kg kettlebells for men and 2x16kg for women.
HYROX Training Guide: Key Exercises:
- Farmers Walk with Heavy Kettlebells: Practice carrying kettlebells for 200m to get comfortable with the weight and distance.
- Shrugs: Perform shrugs with dumbbells or a barbell to build strength in the traps and upper back, helping you maintain posture during the carry.
- Core Exercises: Include planks and suitcase carries (carrying one kettlebell) to improve stability and core strength.
8. Sandbag Lunges (100m)
what to expect:
The sandbag lunges station emphasizes lower-body strength, balance, and endurance. The weight (20kg for men, 10kg for women) may not feel heavy initially, but after several rounds, it becomes challenging.
HYROX Training Guide: Key Exercises:
- Weighted Lunges: Train with a similar weight or slightly heavier than the race load, and practice lunging continuously for 100m.
- Walking Lunges: Perform these without weight to work on endurance and form.
- Single-Leg Deadlifts: Build stability and balance with this exercise, which strengthens the glutes and helps prevent fatigue during the lunges.
9. Wall Balls (100 reps)
what to expect:
The final station is a high-rep endurance challenge, combining a squat with an overhead press. This station tests your strength, power, and endurance. Seeing a 9kg ball used by men, and 6kg by women.
HYROX Training Guide: Key Exercises:
- Wall Ball Shots: Practice sets of 25-30 reps to simulate race conditions, building strength and endurance in both the squat and overhead press.
- Goblet Squats: Use a dumbbell or kettlebell to strengthen the quads and glutes, which power the squat portion of the movement.
- Push Presses: Develop shoulder endurance and strength with a barbell or dumbbell push press, simulating the press portion of the wall ball movement.
HYROX TRAINING GUIDE: Additional TIPS
1. Work on Transitions
Transitioning smoothly between stations and running segments is key to saving time and energy. Practice moving quickly from exercises to running intervals, simulating the Hyrox flow.
2. Manage Your Heart Rate
Hyrox events are long and can easily spike your heart rate if you push too hard too early. Practice staying within 80-85% of your max heart rate during intense portions, saving your highest efforts for the final stations.
3. Train for Endurance and Strength
Hyrox is an endurance-focused event, but strength is also crucial. Incorporate both long runs and heavy lifting days into your weekly training to balance these requirements.
4. Work on Mental Toughness
Mental fatigue can be a major challenge. Practice visualizing each station and reminding yourself to breathe, focus on form, and maintain a steady pace when things get tough.
HYROX TRAINING GUIDE: Sample Weekly Plan
Day | Focus | Sample Workout |
Mon | Endurance Run | 5-8 km at a comfortable pace |
Tue | Strength | Sled push/pull practice, front squats, farmers carry |
Wed | High Intensity | 5 rounds: 1000m row, 10 burpees, 20 wall balls |
Thu | Endurance | 4x 1000m run with 2-min rest between; each run should be slightly faster than race pace |
Fri | Circuit | 3 rounds: 50m sled push, 50m sled pull, 50m farmers carry, 50m sandbag lunges, rest 3 mins between |
Sat | Strength | Weighted lunges, box jumps, heavy deadlifts, bent-over rows |
Sun | Recovery | Stretching, foam rolling, light walking or cycling |
conclusion
Preparing for a Hyrox event requires a strategic combination of endurance, strength, and skill-focused training. By incorporating exercises that mimic each station, you’ll build the strength, stamina, and mental grit needed to excel. Remember, Hyrox is as much a mental challenge as it is physical; pace yourself, stay focused on each task, and aim for steady progress. With these targeted exercises and consistent training, you’ll be well-prepared to conquer each station and cross the finish line strong.
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