The best HYROX equipment to optimise your training

Introduction to HYROX

HYROX is a fitness competition format which combines endurance and strength, designed to test your limits and encourage you to go beyond them. Launched in Germany in 2017 by Christian Toetzke and Moritz Fürste, HYROX aims to make competitive fitness accessible to allwhatever your level of fitness.

What is HYROX?

The name 'HYROX' is a combination of 'High' and 'Oxygen', reflecting the physical intensity and strong endurance component of this discipline. What sets HYROX apart is its unique structure HYROX: competitions alternate between running and functional exercise. Each HYROX event includes eight stations, each preceded by a one-kilometre run.

In total, participants will cover eight kilometres while performing various fitness exercises.

HYROX stations

Each HYROX station is designed to challenge different muscle groups, testing both strength and endurance. Exercises include:

• SkiErg
• Sled Push
• Sled Pull
• Burpee Broad Jumps
• Row
• Farmer Carry with kettlebells
• Lunges with a sandbag
• Wall Balls

These activities are carefully chosen to offer a complete challenge while minimising the risk of injury, guaranteeing an unforgettable experience. safe and rewarding for athletes.

Race categories

HYROX offers several race categories, suitable for a wide range of fitness levels:

• Solo : Open or Pro
• Double : to take part as a duo
• Relay for teams

Each category is designed to offer a tailored challenge, allowing each participant to find the formula that suits them best.

Atmosphere and Community

HYROX events take place in large indoor halls, creating a unique atmosphere. stadium atmosphere unique and immersive. The competition promotes a strong sense of community and mutual support, allowing athletes to connect with other fitness enthusiasts and share memorable moments.

In short, HYROX is a complete fitness experienceCombining endurance, strength and a competitive spirit, it offers a stimulating opportunity for all levels of fitness.

Key equipment for HYROX training

List of essential equipment

To prepare effectively for a HYROX competition, it's important to have the right equipment. Here is a list of the key equipment you need for your home training:

1. Concept2 rowing machineThis rowing machine is an essential part of any HYROX workout.

It offers a full-body trainingideal for developing cardiovascular endurance and muscular strength. Thanks to its intuitive handling and built-in monitor, you can track your performance in real time and measure your progress accurately.

2. SkiErgThe SkiErg is another essential piece of equipment that simulates cross-country skiing.

It allows you to work the whole body while being gentle on joints.

3. KettlebellsKettlebells are versatile and can be used to work on strength, endurance and coordination.

They are ideal for farmer carries and other varied exercises such as swings and squats.

4. SandbagsSandbags: Sandbags add a dimension of unstable load, strengthening stabilising muscles. They are particularly popular with sportspeople for their versatility and durability, making them a wise investment for your training.

They are ideal for simulating sandbag lunges of the event.

5. SledsTraction sleds are essential for sled push and sled pull exercises.

They allow you to work on the strength of your lower limbs and improve your speed.

6. Wall BallsWall balls are required for the wall ball event.

By using a medicine ball, you can strengthen your legs and improve your coordination. Choose a weight adapted to your level.

7. Traction rope for sled pullThe pull rope is essential for the sled pull exercise.

It allows the sled to be pulled the required distance.

Clothing and accessories

When training and competing, the choice of clothing and accessories is also important to optimise your performance and comfort.

Running shoesComfortable running shoes with good grip and support are essential.

Models such as the Puma Deviate Nitro where the Saucony Endorphin Speed are recommended for their performance and comfort.

Breathable clothingChoose light, breathable clothing for optimum comfort during your training sessions.

Compression garments can also help to reduce muscle fatigue.

Additional accessoriesAccessories: Accessories such as sweatbands to keep the sweat out of your eyes, a wall-mounted stopwatch to keep track of your times and a bag to carry your equipment can also be very useful.

Layout of your training area

Designing an effective home gym

To optimise your HYROX drive At home, it's essential to design a training space that's both well-organised and functional. By taking into account the durability of the equipment you choose for your home gym, you'll create an effective environment to support your long-term progress.

Space and layout Make sure you have enough space for all the equipment you need. A good rule of thumb is to organise the equipment in such a way as to allow smooth transitions between exercises, without obstacles.

For example, place the rower and the SkiErg in separate but easily accessible areas, with plenty of space for exercises such as the sled push and the sled pull.

Work surface The floor: Choose a sturdy, non-slip floor to prevent slips and injuries. A gym mat or rubber covering is ideal for absorbing shocks and protecting your floor.

Lighting and Ventilation Good lighting and ventilation are essential for a comfortable training environment. Make sure your space is well lit and properly ventilated, to maintain a pleasant temperature and humidity level during your sessions.

Storage and Organisation Storage: Invest in the right storage systems to keep your equipment and accessories tidy. Shelves, lockers or storage bags will help you keep your space clean and safe.

Technology and Accessories : Integrate technological tools such as performance monitorsYou'll also want to think about accessories such as a watch, stopwatch or tracking app to help you get the most out of your training. You should also consider accessories such as sweatbandssports gloves or yoga mats to improve your comfort and performance.

By following these recommendations, you will be able to create a home gym perfectly adapted to your HYROX training sessions, enabling you to make effective progress towards your fitness goals.

Training techniques for success at HYROX

Cardiovascular development and endurance

To excel in a HYROX competition, it is essential to develop a solid cardiovascular endurance. Here are some training techniques and strategies to improve your endurance :

Warming up and cooling down : Each training session should start with a complete warm-upThis includes a 1 km run and specific movements for the exercises that follow. Cooling down with stretching and mobility exercises is also important for prevent injuries and speed up recovery.

High Intensity Interval Training (HIIT) : High-intensity interval training is very effective for improving cardiovascular endurance. For example, alternate between periods of intense running and periods of active recovery. An example: run 400 metres at high intensity, followed by 2 minutes of recovery, and repeat this several times.

Duration training : Long sessions of running and rowing or SkiErg are essential for building endurance. For example, doing 1000 metres of rowing or SkiErg after every kilometre of running. simulates the conditions in the HYROX competition.

Pacing and consistency : Learning to manage your pace and maintain consistency throughout your training is essential. Use tools such as GPS watches to keep track of your times and pace, and try to maintain a consistent effort. constant throughout your training.

Strength and functional training

Strength and functional training is a key component in preparation for HYROX, as it helps to strengthen muscles and improve overall performance.

Specific exercises : Each HYROX station requires specific techniques. For example, for Sled PushIf you're on a sled, it's important to stay close to the sled, bend your elbows and go all the way through each lunge without stopping. For the Burpee Broad JumpsWhen you land, make sure you maintain an explosive extension of the hips and land on the whole foot.

Training methods : Training methods such as EMOM (Every Minute On the Minute) and AMRAP (As Many Rounds As Possible) are very effective for improving strength and endurance. For example, perform 10 burpees in one minute, then rest for the remaining time of the minute, and repeat for 12 minutes.

Strength training with weights : Using kettlebells, dumbbells and sandbags for exercises such as squats, deadlifts and lunges allows you to strengthen muscles and improve stability and coordination. Make sure you choose weights that allow you to maintain correct form while challenging your limits.

By incorporating these techniques into your training routine, you will be better prepared to face the challenges of HYROX competition and achieve your goals performance. Don't forget to try out different equipment and cross-training methods to identify what works best for you, as a judicious combination of practicality and functionality can greatly improve your results.

Conclusion

To succeed in a competition HYROXIt is essential to combine a appropriate equipmentA well-designed training space and targeted training techniques. Make sure you have key equipment such as rower, THE SkiErg, THE kettlebellssandbags and sledges. Organise your training space to make the most of the fluidity and the security of your sessions.

Incorporate cardiovascular and of strengthusing methods such as Conditioning and high-intensity intervals. Maintain a steady pace while simulating real competition conditions. Don't underestimate the importance of technique and specific preparation for each station in the race. With a structured training plan, ideally starting with 8 weeks before the competition, you can significantly improve your performance.

So don't wait any longer! Start preparing your training today HYROX and join the vibrant community and motivated HYROX athletes. Your next great fitness adventure awaits.

FAQs

What is the minimum equipment needed to start Hyrox training at home without spending too much money?

To start Hyrox training at home without investing a fortune, you need a few items of equipment essentials but accessible:

• Treadmills or running space: essential for running segments.
• Kettlebells used for farmer's carry.
• Sandbags ideal for lunges with a load.
• Wall Balls for wall ball rehearsals.
• Sled For pushing and pulling exercises, provided there is a suitable space.

This equipment covers the basics of strengththeendurance and some speedessential for Hyrox.

Can I replace some of the specific Hyrox equipment with more accessible alternatives or exercises without equipment?

Although equipment such as the Concept2 rowing machine, the SkiErg, traction sleds, kettlebells, sandbags and wall balls are all very popular, they can be used in a variety of ways. strongly recommendedThey can be replaced by more accessible alternatives or exercises without equipment:

• Bodyweight exercises Squats, lunges, burpees and sprints can replace certain events.
• Everyday objects Use flour sacks or water bottles as substitutes for sandbags and kettlebells.

However, these alternatives may not offer the same intensity And specificity than the original equipment, which could limit your optimum preparation for the competition.

How can I incorporate running sessions into my Hyrox home training, and what are the best running intervals to adopt?

To incorporate running into your Hyrox home training, combine several types of sessions:

• Long-distance endurance Long runs to improve your cardio capacity.
• Speed intervals For example, running 400 metres at high intensity, followed by 200 metres of recovery.
• Hill sprints to develop power.

You should also practise simulating the transitions between running and functional exercises, such as running 500 metres followed by 10 burpees, to reproduce the pace of Hyrox events.

What equipment is essential for simulating the Hyrox functional exercise stations, such as the rowing machine or SkiErg, at home?

To reproduce the functional stations of the Hyrox at home, here are a few pieces of equipment and alternatives:

• Dumbbells or resistance bands: to simulate the pulling and pressing movements of the SkiErg or rowing machine.
• Jumping rope Excellent for intense cardio.
• Sandbag or weighted rucksack: ideal for replacing the Sled Push and Sled Pull.
• Plyometry box or solid step: for box jumps.
• Heavy objects like water packs for the Farmer's Carry.