Hyrox is an innovative fitness competition that combines running with functional fitness exercises. The competition aims to test the overall fitness of participants and has gained popularity worldwide.
What is Hyrox?
Hyrox is a fitness competition where you run five miles and complete eight different workouts . These workouts include SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Kettlebell Farmers Carry, Sandbag Lunges and Wall Balls . The competition is designed to test both strength and endurance and is aimed at fitness enthusiasts of all levels.
The course of a Hyrox competition
A typical Hyrox competition consists of a set sequence of running and functional workouts:
- 1 km run
- SkiErg – 1000 meters
- 1 km run
- Sled Push – 50 meters
- 1 km run
- Sled Pull – 50 meters
- 1 km run
- Burpee Broad Jumps – 80 meters
- 1 km run
- Rowing – 1000 meters
- 1 km run
- Kettlebell Farmers Carry – 200 meters
- 1 km run
- Sandbag Lunges – 100 meters
- 1 km run
- Wall Balls – 100 repetitions
Preparation and training for the Hyrox competition
Preparing for a Hyrox competition requires a careful and comprehensive training strategy. Here are some tips on how to prepare optimally:
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Endurance training : Since running is an essential part of the competition, it is important to do regular endurance runs and interval training. A mix of long, slow runs and short, intense intervals will help build the necessary endurance and speed.
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Strength training : Functional fitness exercises such as lifting and carrying heavy weights are key. Exercises such as squats, deadlifts and lunges are essential to strengthening your muscles.
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Specific training : Practice the specific Hyrox disciplines to familiarize yourself with the movements and demands. SkiErg, Sled Push and Pull, and Burpee Broad Jumps should be regularly integrated into your training.
- Combined training : Simulating the competition by combining running and workouts helps prepare for the transitions and find the right pace.
There are usually 16 stations to complete, so divide your energy carefully! Beforehand, train your endurance and strength - the Burpee Broad Jumps and Wall Balls are really tough!
Suitable supplements for Hyrox
The right supplements can support your performance and recovery during training and competition:
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Proteins : Protein shakes are important for muscle repair and muscle building. They support regeneration after intensive training sessions.
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EAAs (essential amino acids) : These help prevent muscle breakdown and accelerate muscle recovery.
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Electrolytes & Carbs : Electrolyte drinks like Isotonic help regulate fluid balance and prevent cramps and dehydration.
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Creatine : This supplement can improve performance during short, intense bursts, which can be beneficial in various workouts.
Nutrition and regeneration before and after the Hyrox competition
A balanced diet and sufficient regeneration are crucial for success with Hyrox:
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Before the competition : A carbohydrate-rich meal about three to four hours before the start provides the necessary energy. Make sure you drink enough.
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During the competition : Regular small amounts of water and, if necessary, energy gels can help maintain energy.
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After the competition : A combination of proteins and carbohydrates supports the recovery and rebuilding of muscles. Stretching and gentle jogging help to reduce muscle soreness.
Tips for the Hyrox competition day
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Arrive early : Allow enough time for registration, warm-up and mental preparation.
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Equipment : Comfortable and functional sports clothing and well-fitting running shoes are essential.
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Strategy : Pace your efforts well and avoid starting too quickly. Focus on clean technique during workouts to avoid injury.
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Mental Strength : A Hyrox competition is as mentally challenging as it is physically. Set realistic goals and stay positive even when things get tough.
Conclusion
Hyrox offers an exciting and challenging way to put your fitness to the test. With the right preparation, nutrition and a well-thought-out competition strategy, you can maximize your performance and have a great fitness experience. The combination of running and functional workouts makes Hyrox a unique challenge that appeals to both beginners and experienced athletes. We have already tested it and can highly recommend it! It's really fun and pushes you to the limit! With that in mind, go Hyrox!