Training

Bored of crossfit? Try Hyrox!

Do you feel like you’ve hit a wall in your training? Are you looking for a new challenge? Or are you looking to get into fitness and trying to find inspiration? Meet Hyrox, an exciting discipline for all athletes.

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What is Hyrox?

Hyrox is a unique hybrid discipline inspired by crossfit, which takes the form of a competition combining running and functional exercises. Created in Germany in 2017 by triathlon athlete Christian Toetzke and double Olympic hockey champion Moritz Fürste, this new kind of sport has galvanised a global community of athletes and continues to grow in popularity.

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What does a Hyrox session look like?

Hyrox is a competition lasting around 90 minutes held in large indoor halls, where participants complete eight sets of 1km runs followed by a functional exercise.

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The structure is as follows:

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- 1km run

- 1,000 m SkiErg (ski ergometer)

- 1km run

- 50m Sled Push (weighted trolley push)

- 1km run

- 50m Sled Pull (weighted trolley pull)

- 1km run

- 80m Burpee Broad Jumps (burpee + long jump without run-up)

- 1km run

- 1000m Rowing Machine

- 1km run

- 200m Farmer Carry (walk with a weight in each hand)

- 1km run

- 100m Sandbag lunges (lunges whilst carrying a weighted sandbag on your back)

- 1km run

- 75 or 100 wall ball (throwing a medicine ball vertically against a wall from a squat position)

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What's the difference between Hyrox and crossfit?

Crossfit is not a competition. It's an intensive training programme that combines strength, gymnastics and cardiovascular endurance.

In crossfit, variety is key. A central aspect of crossfit is its adaptability to all fitness levels. The workouts are designed to be flexible, allowing people to progress at their own pace while taking on personal challenges.

Unlike crossfit, Hyrox does not include gymnastic or weightlifting movements. 

Each hyrox event is designed to test resilience, endurance and strength, with an emphasis on strategy and energy management. Hyrox is an ideal option for individuals with a strong interest in activities focused on endurance and simplicity of movement.

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What are the benefits of Hyrox?

Physical benefits

- Improved cardiovascular endurance - increased heart and lung capacity.

- Muscular strengthening - the different bodybuilding exercises work different muscle groups, promoting balanced muscle development.

- Agility and flexibility - encouraged by the variety of movements and the need for rapid transitions between exercises.

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Mental benefits

- Mental resilience - stress and fatigue management.

- Increased confidence - through the achievement of personal goals.

- Community and support - belonging to a sporting community and the mutual support that comes with it contributes to emotional well-being.

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Who can take part in Hyrox?

Each Hyrox event is divided into categories to allow all types of athletes to take part. You can choose from four main categories: Open, Pro, Doubles or Relay, which are themselves divided into sub-categories by gender.

For individual competitions, there are eleven age categories: 16-24; 25-29; 30-34; 35-39; 40-44; 45-49; 50-54; 55-59; 60-64; 65-69 and over 70.

This allows athletes of all levels and ages to take part. 

Just starting out? No problem. The official Hyrox website has a tool to help you find your level. This will help you determine the type of training you need.

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How do you prepare for Hyrox?

Taking part in a Hyrox event requires appropriate preparation. 

Hyrox requires both endurance and muscular strength training. It is recommended that you train to run distances of 400 m to 1 km, including muscle work on the arms and legs, to simulate the conditions on the day of the event. 

It's also important to familiarise yourself with the Hyrox functional exercises and prepare for them by practising similar exercises. These can include indoor exercises on rowing or skierg machines, as well as movements such as burpees, lunges and jumps.

The official Hyrox website offers a search tool for official partner gyms where you can train for a competition. You can also find coaches specialising in Hyrox preparation.

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What are the best shoes for Hyrox?

It's important to choose shoes with good support and cushioning, suitable for both running and weight training.

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Here are 3 of our recommendations:

Puma Velocity Nitro 3

Puma are taking the industry best and bringing it to you. These shoes are all about speed and comfort thanks to advanced Nitro technology, offering superior responsiveness and cushioning in a lightweight package that feels like you're running on clouds.

Nike Air Zoom TR1 

Gains aren't given, they're earned in the gym, the fitness room, the cardio area. Go get what's yours. This do-it-all trainer is spring-loaded with responsiveness for surges of off-the-rack energy, and it's tough enough to stay in the fight as your spotter screams for that ever-elusive "one more!" rep.

inov-8 F-Lite 235 V3 

The new-look INOV8 F-Lite 235 V3 is an all-natural, lightweight and flexible training shoe designed around natural movement and utmost comfort.

What are the next Hyrox competitions in the UK?

You can find all the forthcoming competitions worldwide on the official Hyrox website, or filter by country to find races near you.

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London - 4 to 6 May 2024

Birmingham - 25 to 27 October 2024

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.