{"id":748387,"date":"2025-12-09T15:20:09","date_gmt":"2025-12-09T14:20:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=748387"},"modified":"2025-12-09T15:20:32","modified_gmt":"2025-12-09T14:20:32","slug":"hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/","title":{"rendered":"HYROX: A Fitness Phenomenon for Everyone. What Is It and How to Train for It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#What_is_HYROX\" title=\"What is HYROX?\">What is HYROX?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#Where_did_HYROX_originate\" title=\"Where did HYROX originate?\">Where did HYROX originate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#HYROX_Races\" title=\"HYROX Races\">HYROX Races<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#What_does_a_HYROX_race_look_like\" title=\"What does a HYROX race look like?\">What does a HYROX race look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#Hyrox_vs_CrossFit_Whats_the_difference\" title=\"Hyrox vs. CrossFit. What&#8217;s the difference?\">Hyrox vs. CrossFit. What&#8217;s the difference?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#How_to_train_for_HYROX\" title=\"How to train for HYROX?\">How to train for HYROX?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#What_to_eat_and_supplement_for_HYROX\" title=\"What to eat and supplement for HYROX?\">What to eat and supplement for HYROX?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/hyrox-a-fitness-phenomenon-for-everyone-what-is-it-and-how-to-train-for-it\/#What_Should_You_Take_Away_from_This\" title=\"What Should You Take Away from This?\">What Should You Take Away from This?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Is there anyone in the fitness community today who hasn&#8217;t heard of <strong>HYROX<\/strong>? Recently, it seems hardly anyone. Arenas around the world are filling up with thousands of fitness enthusiasts who come with the goal of pushing their limits and comparing themselves to other athletes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But what makes this sport so appealing? Is it the great feeling of invincibility that comes after completing the last round or the well-known slogan &#8220;<em>The Fitness Competition for Every Body<\/em>&#8220;? HYROX prides itself on the reputation that <strong>anyone can really do it<\/strong> while <strong>improving their fitness by leaps and bounds.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re curious about why there&#8217;s such a buzz around this rapidly growing phenomenon, and you&#8217;re wondering if it might be for you, you&#8217;re in the right place. We&#8217;ll look at exactly what it entails, how to train for it, and why it might be a great idea to try it. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_HYROX\"><\/span>What is HYROX? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Imagine a sport that requires the <strong>endurance of a runner<\/strong> and the <strong>strength of a CrossFitter<\/strong>. That&#8217;s exactly what <strong>HYROX<\/strong> is. If you can&#8217;t decide whether you enjoy <strong>running, strength training<\/strong> or <strong>intense HIIT<\/strong> more, HYROX gives you a bit of everything. That&#8217;s why it&#8217;s called <strong>hybrid training.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The format of the sport itself is as unconventional as its name. It&#8217;s based on <strong>cycles of running and selected exercises,<\/strong> which are repeated <strong>8 times<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Each cycle consists of a <strong>1 km run<\/strong> and <strong>one functional exercise station<\/strong> (<em>Workout Station<\/em>). There, you&#8217;ll do exercises like 100 <em>burpees<\/em> or complete 1000 m on a rowing machine. <\/li>\n\n\n\n<li>You&#8217;ll gradually complete <strong>8 such cycles,<\/strong> with a different exercise following each 1 km run.<\/li>\n\n\n\n<li>The goal is to run and complete all cycles in <strong>the shortest time possible.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/image-2-1124x750.jpeg\" alt=\"\" class=\"wp-image-748211\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/image-2-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/image-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/image-2.jpeg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_did_HYROX_originate\"><\/span>Where did HYROX originate? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The history of this dynamic sport is short but intense. HYROX was created in <g id=\"gid_0\">Hamburg, Germany,<\/g> in <g id=\"gid_1\">2017<\/g> and in just a few years has become <g id=\"gid_2\">the fastest-growing fitness sport in the world<\/g>. Today, it&#8217;s a phenomenon that fills arenas around the world and culminates in the <strong>World Championships<\/strong>, where the best athletes meet. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HYROX_Races\"><\/span>HYROX Races<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This sport is essentially built on the race itself from its foundation. The goal of most HYROX athletes is to experience the atmosphere of the HYROX arena and <strong>compare their abilities and results with others.<\/strong> Thanks to the division into categories, athletes of all performance levels, from <strong>beginners to professionals<\/strong>, meet in the arenas.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you decide now that you want to go compete and push your limits, you can immediately sign up for HYROX in Vienna or other cities, for example. As HYROX&#8217;s slogan itself says, it&#8217;s really <strong>a sport accessible to everyone.<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To sign up for the race, <strong>no qualification is needed.<\/strong> If you want to try it, you simply need to register.<\/li>\n\n\n\n<li>There is <strong>no time limit<\/strong> within which you need to finish the race. Therefore, it doesn&#8217;t matter whether you reach the finish line in one hour or three hours. In any case, you&#8217;ll successfully complete the race.  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Competitors register in several <strong>categories based on gender<\/strong> and <strong>level of their abilities.<\/strong> In the races, they then earn points based on <strong>the time it takes them to reach the finish line.<\/strong> The <strong>fastest<\/strong> can advance to the world championships and win the world champion title in their category. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"75319,65830,6454,3885,28095,59881,105880,29401,28689,28324\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_a_HYROX_race_look_like\"><\/span>What does a HYROX race look like?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HYROX is unique in that it <strong>always has the same format, exercises, and order of exercises,<\/strong> regardless of where in the world the race takes place. It&#8217;s a challenge that allows you to <strong>compare your performance not only with the results of athletes from around the world,<\/strong> <strong>but also with your own from previous seasons.<\/strong> Hobby athletes mainly go to the race to push their limits and enjoy the atmosphere, while professionals aim for the highest positions in the HYROX rankings.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The main cycle of the races is divided into <strong>8 parts.<\/strong> You always start with a <strong>1 km run, followed by one of 8 functional exercise stations.<\/strong> Everyone must run the same distance, but the difficulty of the exercises is adapted to the category. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">HYROX Race Format<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Cycle <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Run<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong> <\/strong>Exercise<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>SkiErg<\/strong><strong><br><\/strong>1000 m, resistance (damper setting) 5 &#8211; 7 depending on category<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sled Push<\/strong><br>50 m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sled Pull<\/strong><strong><br><\/strong>50 m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Burpee Broad Jumps<\/strong><strong><br><\/strong>80 m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rowing<br><\/strong>1000 m, resistance (damper setting) 5 &#8211; 8, depending on category<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Farmers Carry<\/strong><br>200 m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sandbag Lunges<\/strong><strong><br><\/strong>100 m<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>8<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 km<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Wall Balls<\/strong><br>100 repetitions<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Don&#8217;t forget about Roxzones<\/h3>\n\n\n\n<p>Between individual running and exercise stations are the so-called <strong>Roxzone areas. <\/strong>These are spaces where athletes move from the end of the running lap to the start of the exercise station and vice versa. They also have the opportunity to <strong>drink<\/strong> and <strong>replenish energy<\/strong> here.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you decide to try HYROX, remember that <strong>the time spent in these zones counts towards the total duration of the race.<\/strong> However, the zones are not included in its official distance. Therefore, if you spend too much time in them, they can slow you down.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don&#8217;t make an unnecessary mistake and <strong>stay in these areas only for the necessary time.<\/strong> This can give you an advantage over others and give you a lead of even several precious minutes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What do the individual stations look like? <\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. SkiErg <\/h4>\n\n\n\n<p>SkiErg is an exercise on a machine that <strong>mimics the arm movement in cross-country skiing.<\/strong> It engages muscles throughout your body, but especially works your arms, back, and core.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1128851668-1124x749.jpg\" alt=\"HYROX - SkiErg\" class=\"wp-image-748251\" title=\"HYROX - SkiErg\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1128851668-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1128851668-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1128851668-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1128851668-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">2. Sled Push<\/h4>\n\n\n\n<p>Sled Push is an exercise where your task is to <strong>push a metal structure loaded with plates of a prescribed weight.<\/strong> It&#8217;s a complex movement that engages muscles throughout your body. The exercise is more challenging than it looks at first glance, so practice it well before you go for real.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016624036-1124x749.jpg\" alt=\"HYROX - Sled Push\" class=\"wp-image-748252\" title=\"HYROX - Sled Push\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016624036-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016624036-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016624036-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016624036-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">3. Sled Pull<\/h4>\n\n\n\n<p>Sled Pull is the opposite of the previous exercise. This time, <strong>you have to pull the loaded structure.<\/strong> Here too, the body gets a complex workout, and it&#8217;s worth getting well acquainted with this exercise to master the right technique.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016623290-1124x749.jpg\" alt=\"HYROX - Sled Pull\" class=\"wp-image-748253\" title=\"HYROX - Sled Pull\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016623290-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016623290-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016623290-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1016623290-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">4. Burpee Broad Jumps<\/h4>\n\n\n\n<p><strong>Burpee Broad Jumps <\/strong>will increase your heart rate even more than the previous running stage. This conditioning element is not technically demanding at all, but it makes for an interesting variation to your training or race.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1269278720-1124x749.jpg\" alt=\"HYROX - Burpees\" class=\"wp-image-748254\" title=\"HYROX - Burpees\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1269278720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1269278720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1269278720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1269278720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">5. Rowing <\/h4>\n\n\n\n<p><strong>Rowing on the rowing machine <\/strong>is the second station involving a cardio machine. You will engage the muscles of the entire body. Pace yourself well so that it does not tire you out too much before the upcoming running stage.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024hh-1124x750.jpg\" alt=\"HYROX - Rowing\" class=\"wp-image-748256\" title=\"HYROX - Rowing\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024hh-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024hh-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024hh.jpg 1366w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">6. Farmers Carry <\/h4>\n\n\n\n<p>Farmers Carry or <strong>farmer&#8217;s walk<\/strong> trains core stability as well as grip strength. In this exercise, you must walk a set number of metres with two kettlebells in your hands, held down by your sides.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1168350201-1124x749.jpg\" alt=\"HYROX - Farmers Carry\" class=\"wp-image-748257\" title=\"HYROX - Farmers Carry\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1168350201-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1168350201-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1168350201-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1168350201-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">7. Sandbag Lunges <\/h4>\n\n\n\n<p>Sandbag Lunges, or <strong>walking lunges with a sandbag<\/strong>, will really work your thighs and glutes in the penultimate round.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1389333863-1124x749.jpg\" alt=\"HYROX - Sandbag Lunges\" class=\"wp-image-748258\" title=\"HYROX - Sandbag Lunges\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1389333863-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1389333863-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1389333863-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1389333863-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">8. Wall Balls <\/h4>\n\n\n\n<p>Wall Balls are <strong>squats combined with throwing a medicine ball at a target.<\/strong> It&#8217;s a complex and quite challenging exercise with which you&#8217;ll end the race in grand style. It will ensure maximum exhaustion of your legs and a well-deserved feeling of invincibility.  <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"745\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-917936072-1124x745.jpg\" alt=\"HYROX - Wall Balls\" class=\"wp-image-748259\" title=\"HYROX - Wall Balls\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-917936072-1124x745.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-917936072-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-917936072-1536x1018.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-917936072-2048x1357.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Categories according to competitor levels<\/h3>\n\n\n\n<p>One of the reasons for HYROX&#8217;s worldwide popularity is the fact that this sport is <strong>truly accessible to everyone<\/strong>. The races are ingeniously divided into several categories, thanks to which everyone can find their challenge &#8211; from recreational athletes to professional athletes.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The main categories are:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Open<\/strong>: This category is ideal for <strong>beginners and intermediate<\/strong> athletes. Lower weights are used here, allowing you to gain first experiences and successfully complete the race. <\/li>\n\n\n\n<li><strong>Pro<\/strong>: This category is designed for <strong>experienced athletes<\/strong> who are looking for maximum challenge, progress and want to compare their previous results. The race format is the same, but <strong>heavier weights<\/strong> are used at the strength stations, increasing the overall difficulty.<\/li>\n\n\n\n<li><strong>Doubles<\/strong>: In this category, <strong>two-member teams<\/strong> compete (men, women, or mixed pairs). You complete the running part together, but you split the repetitions of individual exercises or the distance on machines. <\/li>\n\n\n\n<li><strong>Relay<\/strong>: This is the <strong>most accessible version of the race,<\/strong> which is run in the form of a <strong>relay.<\/strong> The load of kilometres run and individual exercises are <strong>divided among four people in the team.<\/strong> <sup>[2]<\/sup><\/li>\n<\/ul>\n\n\n\n<p>The average completion time for the race in the Open category is around <strong>1:30 hours<\/strong>, while athletes in the Pro category manage it in <strong>under 60 minutes.<\/strong> However, there is no limit for completion, so some competitors are on the course for 2 &#8211; 3 hours.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Weights for strength exercises in the Open category<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Exercise<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Women (Open)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Men (Open)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sled Push<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">152 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sled Pull<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Farmers Carry <\/td><td class=\"has-text-align-center\" data-align=\"center\">2&#215;16 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2&#215;24 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sandbag Lunges<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Wall Balls<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hyrox_vs_CrossFit_Whats_the_difference\"><\/span>Hyrox vs. CrossFit. What&#8217;s the difference?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For the average fitness enthusiast, it might seem that HYROX and CrossFit are practically the same thing. Just two names for the same intense functional exercise. <strong>However, the opposite is true.<\/strong> Although both hybrid sports combine strength and endurance, there are <strong>significant differences<\/strong> in their foundation that affect training, strategy, and overall success in competitions.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024-4-750x1124.jpg\" alt=\"HYROX vs. CrossFit\" class=\"wp-image-748260\" title=\"HYROX vs. CrossFit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024-4-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024-4-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024-4-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/it_alvise_rigo_032024-4.jpg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. In HYROX, you know what to expect<\/h3>\n\n\n\n<p>The biggest difference lies in the <strong>predictability<\/strong> of the race. HYROX is a <g id=\"gid_1\">standardised race<\/g>, which means that <g id=\"gid_2\">its structure is always the same<\/g> (8 km of running and 8 functional exercises in a strictly determined order). CrossFit, on the other hand, is based on the principle of <strong>constant variability<\/strong>. Competitors never know in advance what WOD (<em>Workout of the Day<\/em>) awaits them on a given day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. They differ in technical difficulty<\/h3>\n\n\n\n<p>HYROX was designed with the intention of allowing everyone to compete. Therefore, the exercises are <strong>less technically demanding<\/strong> and focus on <strong>basic movements<\/strong> (such as pushing or pulling).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On the other hand, CrossFit includes countless complex movements, including <strong>weightlifting<\/strong> and <strong>gymnastics,<\/strong> which require more skills and prior training. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Running decides the race<\/h3>\n\n\n\n<p>While CrossFit is primarily a <strong>strength and explosive<\/strong> sport, HYROX is a <strong>hybrid sport focused on endurance<\/strong>. With <strong>50% of the race consisting of running<\/strong> (8 x 1 km), HYROX is substantially more oriented towards <strong>running endurance<\/strong> and the ability to transition from running to strength performance and back.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Variety of exercises <\/h3>\n\n\n\n<p>While CrossFit is known for its <strong>endless array of exercises<\/strong> (from sprints to rope climbs to Olympic weightlifting), HYROX focuses on a <strong>limited set of 8 functional exercises<\/strong>. You always do the same exercises, which allows you to refine your technique and strategy.  <\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Brief comparison of HYROX and CrossFit<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>HYROX<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CrossFit<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Format<\/td><td class=\"has-text-align-center\" data-align=\"center\">Same exercises, order of exercises, and number of repetitions <\/td><td class=\"has-text-align-center\" data-align=\"center\">New and different WOD (<em>Workout of the Day<\/em>)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Average duration<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minutes<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 20 min<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Running proportion<\/td><td class=\"has-text-align-center\" data-align=\"center\">Approximately 50% consists of running <\/td><td class=\"has-text-align-center\" data-align=\"center\">Running as a supplement or part of some WODs<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Technical difficulty<\/td><td class=\"has-text-align-center\" data-align=\"center\">Low difficulty, basic movements<\/td><td class=\"has-text-align-center\" data-align=\"center\">More challenging exercises requiring more skills and training <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Exercise variety <\/td><td class=\"has-text-align-center\" data-align=\"center\">8 constantly repeating exercises <\/td><td class=\"has-text-align-center\" data-align=\"center\">Wide range of exercises from various disciplines (weightlifting, gymnastics, etc.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_train_for_HYROX\"><\/span>How to train for HYROX?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Success in HYROX doesn&#8217;t just depend on whether you&#8217;re a good runner or how strong you are. The difference between winning and surviving is mainly determined by the <strong>ability to effectively switch between these two disciplines.<\/strong> To be good at HYROX, you must be able to <strong>smoothly transition from aerobic performance to strength while maintaining high intensity throughout the entire race.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, the key to success is to train your body during workouts on how to <strong>quickly recover your heart rate after a kilometre run and then immediately perform a strength exercise.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Running is half the success <\/h3>\n\n\n\n<p>Since <strong>running makes up approximately 50% of the entire race,<\/strong> it&#8217;s crucial to focus on it. If you want to improve your finish time, you must be fast and efficient, especially on the running sections.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Include <strong>longer runs<\/strong> in your training to get your body accustomed to <strong>long-lasting exertion.<\/strong> The most important thing is to <strong>learn how to handle running after an intense strength exercise.<\/strong> The body reacts differently when it has to run one kilometre after pushing 100 kg sleds, compared to just running an uninterrupted 8 km. <strong>Therefore, create similar conditions in your training.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n\n\n\n<li>In the HYROX community, this phenomenon is called <em>compromised running,<\/em> which means running through fatigue caused by the previous exercise. Being able to overcome this fatigue and run with muscles full of lactate (lactic acid) is an ability that distinguishes the best.  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to get the most out of your running training, read about mistakes to avoid or proper supplementation.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\">What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered <\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\">The 11 Best Supplements for Running, Cycling and Other Endurance Sports<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Combine strength and endurance during training sessions as well <\/h3>\n\n\n\n<p>Training for HYROX requires a combination of different types of exercises &#8211; running, strength training, and intense cardio on machines (rowing, skiing). Therefore, regularly include <strong>combined workouts<\/strong> that mimic the race structure (e.g., 3 cycles out of 8). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ensure your form meets the rules <\/h3>\n\n\n\n<p>Each of the 8 functional exercises must be performed according to HYROX rules and standards. Learn to perform the exercises correctly during training, otherwise, the judge at the competition will <strong>not count an incorrectly performed exercise as a valid repetition<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Study the official technique videos and make sure your form for Sandbag Lunges, Wall Balls, or Sled Push meets the rules. For example, in each squat during Wall Balls, you must get your hips below knee level for the repetition to count.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Don&#8217;t forget about <strong>training on machines (rowing, SkiErg)<\/strong>. Movement on these also has its technique, and when you learn to use them correctly, you&#8217;ll be faster and more efficient. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1273347485-1124x751.jpg\" alt=\"How to train for HYROX?\" class=\"wp-image-748261\" title=\"How to train for HYROX?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1273347485-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1273347485-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1273347485-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1273347485-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Learn to pace yourself <\/h3>\n\n\n\n<p>HYROX is an <strong>endurance performance<\/strong> that often lasts longer than an hour. Therefore, it&#8217;s crucial to know how to <strong>distribute your energy<\/strong>.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Don&#8217;t start too fast. <\/strong>It&#8217;s quite easy to overdo it in the first few minutes, but you&#8217;ll suffer more during the entire following hour. <\/li>\n\n\n\n<li><strong>Find your rhythm.<\/strong> Monitor your performance and, over time, figure out at what pace you can effectively transition from running to strength movements. It&#8217;s about finding a pace that is sustainable for you throughout the entire race. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Example of a weekly training plan <\/h3>\n\n\n\n<p>Although you can sign up for HYROX and try it without training, it&#8217;s always a good idea to go prepared. It&#8217;s worth it if only because <strong>with better fitness, you&#8217;ll enjoy the event much more<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>There isn&#8217;t a single correct way to train for HYROX. Some add strength exercises to their running workouts, others complement their current regimen with short interval training. However, if you want to be prepared for everything you might encounter at HYROX, you can take inspiration from our weekly training schedule.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Day<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Type of training <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Focus and goal<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Monday<\/td><td class=\"has-text-align-center\" data-align=\"center\">Strength training (lower body)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Build lower body strength for better results in lunges or sled pushing, for example. <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuesday<\/td><td class=\"has-text-align-center\" data-align=\"center\">Interval running and cardio <\/td><td class=\"has-text-align-center\" data-align=\"center\">Learn to handle high-intensity activity. Include shorter intervals with brief rest periods.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Wednesday<\/td><td class=\"has-text-align-center\" data-align=\"center\">Active recovery<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prevent injuries and improve performance. Go for yoga, a walk, or a massage.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Thursday<\/td><td class=\"has-text-align-center\" data-align=\"center\">HYROX simulation <\/td><td class=\"has-text-align-center\" data-align=\"center\">Get used to the HYROX format. Plan 3-4 cycles combining running and exercises you&#8217;ll encounter in the race.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Friday<\/td><td class=\"has-text-align-center\" data-align=\"center\">Strength training (upper body, core)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Build upper body strength to better handle Sled Pull or Farmers Carry, for example. <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Saturday<\/td><td class=\"has-text-align-center\" data-align=\"center\">Longer endurance training at lower intensity<\/td><td class=\"has-text-align-center\" data-align=\"center\">Build endurance that will sustain you during the long race. <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sunday<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rest <\/td><td class=\"has-text-align-center\" data-align=\"center\">Complete recovery and rest before starting the next training week. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_eat_and_supplement_for_HYROX\"><\/span>What to eat and supplement for HYROX? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For successfully completing a long and intense race like HYROX, your nutrition is almost as important as training. What should you do to support your performance through nutrition?  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>24 &#8211; 48 hours before the performance, start eating higher doses of complex <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\"><strong>carbohydrates<\/strong><\/a><strong>.<\/strong> This will effectively fill up muscle and liver glycogen, from which the body can draw energy during the race.<\/li>\n\n\n\n<li><strong>Right before training<\/strong>, you can support your performance with <a href=\"https:\/\/gymbeam.com\/caffeine\"><strong>caffeine<\/strong><\/a> or <a href=\"https:\/\/gymbeam.com\/no-supplements\"><strong>NO boosters<\/strong><\/a><strong>,<\/strong> for example, <a href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\"><strong>citrulline malate<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li><strong>During the race, replenish fluids.<\/strong> It may also help to supplement <strong>fast-acting sugars,<\/strong> for example, in the form of <a href=\"https:\/\/gymbeam.com\/energy-gels?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=SRCH+-+CAT+-+GymBeam+-+Nutrition+%23PPCBee&amp;utm_id=23168237666&amp;gad_source=1&amp;gad_campaignid=23168237666&amp;gbraid=0AAAAADgyMCF1HmoSx0bd-Q6_hhvR3E-kJ&amp;gclid=CjwKCAiAlrXJBhBAEiwA-5pgwrYELc9gtRfw-0eKjxYAi_pGeFS2aX0v3V2I292hNzxfpJyjFZv7UBoC7usQAvD_BwE\"><strong>energy gels<\/strong><\/a><strong>.<\/strong> Since HYROX is an intense sport, lasts long, and you sweat significantly, it&#8217;s worth replenishing <a href=\"https:\/\/gymbeam.com\/electrolytes\"><strong>electrolytes<\/strong><\/a> or <a href=\"https:\/\/gymbeam.com\/sports-drinks\"><strong>isotonic drinks<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li><strong>After the race<\/strong>, treat yourself to a wholesome meal with plenty of <a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\"><strong>proteins<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\"><strong>fats<\/strong><\/a> and <strong>complex carbohydrates.<\/strong> You can also reach for a quality protein.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Take_Away_from_This\"><\/span>What Should You Take Away from This? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HYROX is more than just a race, it&#8217;s an <strong>accessible fitness challenge<\/strong> that tests your running abilities, strength, and willpower. Thanks to its format, which combines 8 km of running and 8 functional exercises, you not only have the opportunity to become maximally fit but also to compare yourself with athletes around the world.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you decide to train for HYROX, you&#8217;ll do well to approach it <strong>strategically.<\/strong> Focus on the right elements in training, and you can be sure that you&#8217;ll advance your abilities and handle any races with ease. <strong>Are you ready for a new challenge?<\/strong> <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Would you like to try HYROX races? All you need to do is sign up for one of them and fulfill a new fitness challenge. In this article, you&#8217;ll learn exactly what HYROX looks like and what to focus on during training.   <\/p>\n","protected":false},"author":156,"featured_media":748388,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6449,6257,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-748387","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercise","9":"tag-running","10":"tag-strength-workout","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HYROX: A Fitness Phenomenon for Everyone. 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