Hyrox: The Ultimate Guide to Getting Started

Hyrox: The Ultimate Guide to Getting Started

Hyrox is a competition that combines running and functional exercises, testing athletes' endurance, strength, and power. Growing in popularity, this discipline attracts fitness enthusiasts, runners, and functional athletes looking for an intense and stimulating challenge.

In this guide, we'll cover everything you need to know to get started in Hyrox : the rules, the events, training, nutrition, and the best strategies for a successful first race.

1. What is Hyrox?

The Hyrox is a timed race that combines 8 km of running and 8 functional exercises , performed alternately. Each participant must complete:

1. 1 km run
2. A functional test
3. Repeat this cycle 8 times

All in an indoor format, often held in large sports halls or arenas. Unlike competitions like CrossFit or Spartan Races, Hyrox is a test of endurance and stamina more than pure strength.

2. The Hyrox Trials

The Hyrox course is always the same, allowing athletes to compare their performances over the course of competitions. Here are the 8 functional exercises you'll face:

1. 1000m SkiErg (vertical rowing simulation)
2. 50m Sled Push (heavy sled push)
3. 50m Sled Pull (heavy sled pull)
4. 80m Burpee Broad Jumps (burpees with long jump)
5. 1000m Rowing (rower)
6. 200m Farmer's Carry (heavy kettlebell carry)
7. 100m Sandbag Lunges (lunges with weighted bag)
8. 100 Wall Balls (ball throws against a wall)

The goal is to complete these tests as quickly as possible , while managing your energy over time.

3. How to prepare for your first Hyrox?

a) Training: the key to success

Hyrox requires a good combination of endurance and strength . Here are the key elements of your preparation:

1. Work on your running
• Do interval training sessions (e.g. 6 x 800m at a fast pace).
• Include long runs to get your body used to prolonged exertion.
2. Develop your muscle power
• Work on key movements like lunges, pulls, pushes, and burpees.
• Incorporate strength workouts (e.g., squats, deadlifts, farmer's carries).
3. Train in Hyrox conditions
• Do running simulations with a 1km run followed by one of the Hyrox exercises.
• Incorporate intense HIIT circuits to improve your muscular endurance.

b) Nutrition: optimizing your energy

A good diet provides the energy needed to perform.

• Before the race:
• A meal rich in complex carbohydrates (rice, sweet potato, oats) to fuel your muscles.
• A good dose of protein to prevent muscle fatigue.
• Hydrate yourself well the day before.
• During the race:
• A supply of electrolytes and fast carbohydrates (energy gels if necessary).
• Avoid dietary mistakes : don't eat too heavy a meal before the competition.
• After the race:
• Optimal recovery requires hydration and a supply of fast proteins/carbohydrates .
• Consider stretching and massage to avoid muscle aches.

4. Essential materials and equipment

The right equipment can make the difference in Hyrox:

✅ Shoes: Choose running shoes with good cushioning and grip.
✅ Technical clothing : Choose breathable and fitted fabrics.
✅ Grip Gloves (optional): Useful for Farmer's Carry and Sleds if you sweat a lot.

5. Strategies for performing well on D-day

1. Manage your effort :
• Don't start too fast on the first race.
• Stay consistent to avoid burnout.
2. Use energy saving techniques :
• Take long, powerful steps on the weighted lunges.
• Maintain a constant pace on the SkiErg and rower .
3. Master the transitions :
• Don't waste too much time between the race and the next event.
• Prepare yourself mentally for every transition.
4. Don't underestimate Wall Balls :
• Distribute the effort into short sets with few breaks.
• Use a good squat and extension to minimize fatigue.