Hyrox exercise: the complete guide to improving your performance

Introduction to the Hyrox concept

The concept Hyrox, launched in 2017 by Christian Toetzke and Moritz Fürste, embodies a real revolution in the world of fitness and sports competition. This innovative initiative offers a unique event where functional exercises combine with endurance challenges, making participation accessible to everyone, whatever their level of fitness or sporting experience.

Hyrox has positioned itself as " The World Series of Fitness Racing "It is a sport for all. This inclusive approach offers athletes of all levels the opportunity to share the same competition space. It is reminiscent of popular events such as the CrossFit Open and road and trail races.

The founding idea behind Hyrox was to create a race format capable of accommodating a large number of participants while incorporating functional exercises. These were carefully selected to be both secured and easily assessed by the officials. The movements chosen must remain safe, even when tired, and must not represent disproportionate challenges for women compared to men. Consequently, exercises such as box jumps and the monkey bars were deliberately left out, marking a significant difference from other fitness competitions.

Hyrox quickly gained in popularity, becoming one of the most dynamic mass participation concepts in the fitness industry. Today, events are organised in many cities around the world. This growth is supported by a vast network of affiliated gyms, who play a key role in training and supporting participants. These include HYROX Performance Centers, THE HYROX Training Clubs and the HYROX Performance Academy.

Overview of the Hyrox route

THE Hyrox route is specially designed to test your endurance, your strength and agility. Each Hyrox event is made up of 8 running segments and 8 functional exercise stations, offering a physical challenge at once complete and varied.

The structure of the course is both simple and demanding: after each 1km run, participants must complete a station of specific functional exercises. This cycle of running and exercise is repeated eight times, totalling 8 km race And 8 exercise stationsEach has been designed to challenge different capacities of the body.

The functional exercise stations are varied and target different physical abilities. Here's an overview of the stations you might come across at a Hyrox event:

• 1000m Ski Erg : This station targets the muscles of the arms, shoulders and core. Performed effectively, it also engages the lower body.
• 50 metres Sled Push : Participants have to push a sled for 50 metres, with specific weights according to category and gender.
• 50 metres Sled Pull : Using ropes, participants pull the sled to the line while staying within the defined area.
• 80 metres Burpee Broad Jump : This station combines burpees with long jumps, offering both a physical and technical challenge.
• 1000m Rower : Participants row over a distance of 1000 metres, using both the upper and lower body.
• 200 metres Farmers Carry : Carrying kettlebells of specific weights, participants travel 200 metres before replacing them correctly.
• 100 metres Sandbag Lunges : This station consists of doing lunges with a sandbag, alternating legs and ensuring that the knee touches the ground.
• 100 Wall Balls : Participants throw medicine balls against a wall at a set height. In "doubles" mode, the work can be shared with a partner.

Each station has its own rules and movement standards. It is essential to respect them to avoid penalties and maximise your performance. Participants must complete each exercise using the correct weights and equipment, in accordance with the defined standards.

The route is clearly signposted, with inflatable arches and visual signs to guide participants through the various stations. Race maps are available online and distributed prior to the event, making it easy to find your way around. optimum preparation and simplified navigation. In addition, Hyrox makes it a point of honour to guarantee the confidentiality of participants' personal data for a secure and transparent experience.

Hyrox exercises explained

1. SkiErg (1000m)

The first functional exercise station at a Hyrox event is the SkiErgThis is a cross-country skiing simulation carried out on an ergometer. This exercise mainly involves the muscles of the arm, of the shoulders and coreIt also engages the lower body when performed effectively. Participants must cover 1000 metres This requires a combination of strength, endurance and technique. Maintaining a constant rhythm is essential to optimise performance.

2. Sled Push (50m)

The Sled Push is one of the most demanding on the Hyrox course. Participants have to push a loaded sled over a distance of 50 metres. Weights vary according to category :

• 102 kg for women
• 152 kg for Pro women
• 152 kg for men
• 202 kg for men Pro
• Variations for doubles and relays

There technique is essential: start with your hands positioned towards the end of the sled bars, arms wrapped around the bars. Initiate a powerful pushThen take short, quick steps to maintain your momentum.

3. Sled Pull (50m)

The Sled Pull comes next. Here, the participants have to pull the same sled over a distance of 50 metres using ropes. The rules are strict: the sled must be pulled to the start/finish line, and participants must stay within the defined area. This exercise requires considerable strength in the legs and the backand a mastery of technique to avoid penalties.

4. Burpee Broad Jumps (80m)

The Burpee Broad Jumps combines traditional burpees with broad jumps. Participants have to link burpees followed by forward jumps to cover a total distance of 80 metres.

Each repetition must comply with the movement standards:

• Hands should be placed close to the feet
• Chest must touch the ground
• The feet must jump forward simultaneously

A good technique and rapid recovery are essential to maintain speed and avoid penalties.

5. Rowing (1000m)

The rowing consists of rowing over a distance of 1000 metres using a rowing machine. This exercise stimulates both the top and the lower bodyrequiring a harmonious combination of strength, d'endurance and of technique to maintain a steady pace.

To maximise efficiency and minimise fatigue, participants need to optimise their position and movement throughout the exercise.

6. Farmer's Carry (200m)

The Farmer's Carry involves transporting kettlebells over a distance of 200 metres. Weights vary according to category : 2 x 16 kg for women, 2 x 24 kg for Pro women, 2 x 24 kg for men, etc. This exercise mainly involves the back, THE core and the grip force.

To minimise fatigue and conserve energy for the rest of the race, it is advisable to complete this station as quickly as possible.

7. Sandbag Lunges (100m)

The Sandbag Lunges involves making slots with a sandbag over a distance of 100 metres. Participants should alternate legs and ensure that their knee touches the floor on each repetition. This exercise requires a combination of strength and of stability in the legs, as well as a correct technique to avoid penalties and maintain a fast pace.

8. Wall Balls (100 repetitions)

The last station, the Wall BallsIn this case, participants are asked to throw medicine balls against a wall at a specific height, for a total of 100 repetitions. This test requires a combination of strength, d'endurance and of technique to maintain a constant rhythm and perform the repetitions without error.

To succeed, it is essential to pay attention to hand position, body posture and throwing height, to avoid any penalties and to finish the race with full power.

Specific preparation for each Hyrox exercise

Cardiovascular training

L'cardiovascular training is part of the preparation for the Hyrox, as it allows you to maintain a steady pace throughout the 8 km race and exercise stations. We recommend combining long-distance runs with high-intensity interval training. Sessions of HIIT (High-Intensity Interval Training) are particularly effective in improving your aerobic capacity and developing your explosiveness.

Here is an example of a cardiovascular session:

• Long-distance races 5 to 10 km runs to improve your endurance.
• Intervals Alternate between sprints of 100 to 400 metres and periods of active recovery to increase your speed and endurance.
• Hybrid drives Combine pure cardio exercises with elements of strength, such as running followed by a series of burpees or jumping rope.

Targeted muscle strengthening

THE targeted muscle strengthening is essential if you are to perform well in the various Hyrox exercise stations. Each station requires a specific strength, and it's important to target the corresponding muscle groups.

Here are a few examples of targeted muscle-strengthening exercises:

• Sled Push and Sled Pull Work the quadriceps, glutes and calves with squats, lunges and leg presses. For the Sled Pull, add exercises to strengthen the back, shoulders and arms.
• Burpee Broad Jumps Develop explosive strength with squats, box jumps and burpees. These exercises improve the power and coordination needed for this station.
• Wall Balls Strengthen your legs and core with squats, lunges and plyometric exercises. Progressive sets of Wall Balls in your workout will help improve your endurance and coordination.

Technical work

There technique is essential for every Hyrox exercise, as it directly affects your performance and safety. Here are a few tips on how to improve your technique on each station:

• SkiErg and Rowing Learn to maintain a correct posture and use your arms and legs effectively to maximise efficiency and minimise fatigue. Specific sessions on these machines with an experienced coach or trainer can be very beneficial.
• Sled Push and Sled Pull Work on your starting position and pushing/pulling technique. Make sure you keep your back straight, knees slightly bent and use the strength of your legs to push or pull the sled.
• Burpee Broad Jumps Concentrate on the correct form of the burpees, ensuring that the chest touches the ground and the feet jump forward simultaneously. Regular practice of this combination of exercises will help improve your speed and coordination.
• Wall Balls Learn to throw the weighted ball against the wall at the correct height and catch it in a squat, keeping your back straight and knees bent. Repeating this exercise with correct technique is essential to avoid penalties and maintain speed.

Overall strategies for a successful Hyrox

Effort management throughout the course

There effort management is essential to the success of a Hyrox event. It's all about maintaining a consistent level of performance on the 8 km race and the 8 exercise stations. Striking a balance between speed and energy conservation is essential.

Here are some strategies for managing your effort effectively:

Pacing : Learn to manage your running and exercise rhythm. Start at a moderate speed and gradually increase the intensity as you feel more comfortable. Avoid burning too much energy at the outset to avoid premature fatigue.

Segmentation : Divide the route into more manageable segments. Concentrate on one station at a time and take time to recover between each segment. This will help you maintain a consistent performance and avoid sudden dips in form.

Use of recovery periods : Take advantage of the active recovery periods between stations to catch your breath and rehydrate. Even short breaks, such as taking a few deep breaths or drinking a little water, can significantly improve your overall performance.

Nutrition and hydration

There nutrition and thehydration are key to optimising your performance at a Hyrox event. Here are a few tips to help you prepare effectively:

Pre-hydration : Make sure you're well hydrated before you start the race. Use electrolyte drinks to preload your electrolyte and fluid reserves, particularly the day before and 90 minutes before the start.

Fueling during the race : Consume carbohydrate-rich gels or chewing gum (30-60 g per hour) during the easier sections of the run to maintain your glycogen levels. Avoid heavy or difficult-to-digest foods during exercise.

Refueling after the race: In the 30 to 60 minutes following the event, consume carbohydrates and proteins to repair your muscles and replenish your energy reserves. A combination of simple carbohydrates and protein is ideal for effectively restoring muscle and liver glycogen.

Mental preparation

There mental preparation is essential to overcome the physical and emotional challenges of a Hyrox event. Here are a few strategies to strengthen your mind:

Reframing : Turn your feelings of nervousness into excitement. This mental technique can help you manage anxiety and maintain a positive attitude throughout the race.

Pre-meditation of difficulties : Use the "pre-meditation of ills" technique (Premeditatio Malorum) to imagine potential difficulties and prepare contingency plans. This reduces fear and increases confidence.

Pre-competition routine : Establish a pre-competition routine that helps you feel calm and confident. This could include breathing exercises, positive visualisations or activities that relax you and prepare you mentally for the event.

Conclusion

In conclusion, a successful event Hyrox requires an approach that is both structured And global. It is essential to combine solid cardiovascular training, including long-distance runs and high-intensity intervals, with muscle strengthening based on specific functional exercises such as the squats, THE slots and the sled pushes.

Mastering the technique and some correct form for each exercise is essential not only to avoid penalties, but also to maximise your performance. In addition, proper nutrition and hydration, as well as robust mental preparation, play a key role in maintaining your energy and motivation throughout the event.

By drawing up a structured training plan, practising transitions between exercises and paying particular attention to the recovery and to the nutritionWith Hyrox, you give yourself every chance of being ready to take on the Hyrox challenge. So don't wait any longer: start your preparations today and join the Hyrox team. vibrant community from Hyrox athletes. Push yourself to the limit and reach new heights of physical performance!

FAQs

What are the HYROX tests?

TheHYROX consist of a repeated sequence of 1 km run followed by a workout. This process is repeated 8 times. Thus, each participant must complete a total of 8 km race And 8 workouts.

In the HYROX DOUBLETeams of two can share the workouts, but they must run together. The workouts vary and must be completed in the prescribed order. Any infringement of the rules may result in penalties or a disqualification.

What are the 8 exercises in Hyrox?

Here are the 8 exercises included in the HYROX format:

• 1000m Ski Erg
• 50m Sled Push
• 50m Sled Pull
• 80m Burpee Broad Jumps
• 1000m Rowing
• 200m Kettle Bells Farmers Carry
• 100m Sandbag Lunges
• 100 Wall Balls

Which HYROX exercises?

HYROX exercises include several repeated stations in a specific format. Here are the key exercises:

• 8 x 1 km run
• 1000m Ski Erg (mobilising shoulders, arms and core)
• 50m Sled Push (involving leg strength, particularly the quadriceps, glutes and calves)
• 50m Sled Pull (requiring strength in the arms and core)
• 80m Burpee Broad Jumps (combining explosive power and endurance)
• 1000m Rowing (focusing on the back muscles and core)
• 200m Kettle Bells Farmers Carry (assessing grip strength, trapezius, shoulders and core)
• 100m Sandbag Lunges (focusing on leg strength, balance and endurance)
• 100 Wall Balls (mix of squat and overhead press, testing strength, power and endurance)

What is HYROX?

HYROX is an indoor fitness competition that combines 8 kilometre run And 8 functional workstations. Each participant alternates between a 1 kilometre and an exercise station. These stations include activities such as :

• THE SkiErg
• THE Sled Push
• THE Burpee Broad Jumps
• there oar
• THE Kettlebell Farmer Carry
• walking with a sandbag
• THE Wall Balls

This standardised format makes it possible to create a cumulative world ranking and an annual competition for the world championship. At the same time, Hyrox is renowned for its impact, attracting increasing numbers of participants and spectators, while delighting fans of innovative sports circuits. The organisers regularly work with trusted suppliers and partners to deliver a quality experience at every event.

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