{"id":750571,"date":"2026-01-13T11:59:40","date_gmt":"2026-01-13T10:59:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=750571"},"modified":"2026-01-13T11:59:40","modified_gmt":"2026-01-13T10:59:40","slug":"hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/","title":{"rendered":"HYROX: Fitnes fenomen za vsakogar. Kaj je to in kako trenirati zanj?"},"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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#Kaj_je_HYROX\" title=\"Kaj je HYROX?\">Kaj je 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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#Kje_je_nastal_HYROX\" title=\"Kje je nastal HYROX?\">Kje je nastal HYROX?<\/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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#HYROX_tekme\" title=\"HYROX tekme\">HYROX tekme<\/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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#Kako_izgleda_HYROX_tekma\" title=\"Kako izgleda HYROX tekma?\">Kako izgleda HYROX tekma?<\/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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#HYROX_proti_CrossFitu_Kaksna_je_razlika\" title=\"HYROX proti CrossFitu. Kak\u0161na je razlika?\">HYROX proti CrossFitu. Kak\u0161na je razlika?<\/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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#Kako_trenirati_za_HYROX\" title=\"Kako trenirati za HYROX?\">Kako trenirati za 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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#Kaj_jesti_in_katera_dopolnila_uporabljati_za_HYROX\" title=\"Kaj jesti in katera dopolnila uporabljati za HYROX?\">Kaj jesti in katera dopolnila uporabljati za 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.si\/blog\/hyrox-fitnes-fenomen-za-vsakogar-kaj-je-to-in-kako-trenirati-zanj\/#Kaj_si_je_vredno_zapomniti\" title=\"Kaj si je vredno zapomniti?\">Kaj si je vredno zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali je danes v fitnes skupnosti kdo, ki \u0161e ni sli\u0161al za <strong>HYROX?<\/strong> V zadnjem \u010dasu se zdi, da ne. Arene po vsem svetu se polnijo s tiso\u010di fitnes navdu\u0161encev, ki prihajajo z namenom, da premaknejo svoje meje in se primerjajo z drugimi \u0161portniki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toda zakaj je ta \u0161port tako privla\u010den? Je kriv odli\u010den ob\u010dutek nepremagljivosti, ki pride po zaklju\u010dku zadnjega kroga, ali dobro znan slogan \u201e<em>Fitnes tekmovanje za vsakogar<\/em>\u201c? HYROX se pona\u0161a s trditvijo, da <strong>ga lahko izvaja resni\u010dno vsakdo,<\/strong> medtem ko <strong>izbolj\u0161uje svojo telesno pripravljenost s skoki in ponovitvami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, zakaj je okoli tega hitro rasto\u010dega fenomena tak\u0161no navdu\u0161enje in se spra\u0161ujete, ali je morda za vas, ste na pravem mestu. Podrobno bomo preu\u010dili, kaj vse vklju\u010duje, kako trenirati zanj in zakaj bi ga bilo morda odli\u010dno poskusiti.<\/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=\"Kaj_je_HYROX\"><\/span>Kaj je HYROX? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predstavljajte si \u0161port, ki zahteva <strong>vzdr\u017eljivost teka\u010da<\/strong> in <strong>mo\u010d CrossFitterja.<\/strong> To\u010dno to je <strong>HYROX.<\/strong> \u010ce se ne morete odlo\u010diti, ali bolj u\u017eivate v <strong>teku, treningu mo\u010di<\/strong> ali <strong>intenzivnem HIIT-u,<\/strong> vam HYROX ponuja po malo od vsega. Zato se imenuje <strong>hibridni trening.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Format \u0161porta je sam po sebi tako nekonvencionalen kot njegovo ime. Temelji na <strong>krogih teka in izbranih vaj, <\/strong>ki se ponovijo <strong>8-krat.<\/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>Vsak cikel je sestavljen iz <strong>1 km teka<\/strong> in <strong>ene postaje s funkcionalnimi vajami<\/strong> (<em>Workout Station<\/em>). Tam boste izvajali vaje, kot je 100 <em>burpejev<\/em>, ali preveslali 1000 m na vesla\u0161ki napravi.<\/li>\n\n\n\n<li>Postopoma boste zaklju\u010dili <strong>8 tak\u0161nih ciklov,<\/strong> pri \u010demer bo vsakemu 1 km teka sledila druga vaja.<\/li>\n\n\n\n<li>Cilj je prete\u010di in dokon\u010dati vse cikle v <strong>najkraj\u0161em mo\u017enem \u010dasu.<\/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=\"Kje_je_nastal_HYROX\"><\/span>Kje je nastal HYROX? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zgodovina tega dinami\u010dnega \u0161porta je kratka, a intenzivna. HYROX je nastal v <g id=\"gid_0\">Hamburgu v Nem\u010diji<\/g> leta <g id=\"gid_1\">2017<\/g> in je v samo nekaj letih postal <g id=\"gid_2\">najhitreje rasto\u010di fitnes \u0161port na svetu<\/g>. Danes je to fenomen, ki polni arene po vsem svetu in dose\u017ee vrhunec na <strong>svetovnem prvenstvu,<\/strong> kjer se sre\u010dajo najbolj\u0161i \u0161portniki. <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_tekme\"><\/span>HYROX tekme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta \u0161port je v bistvu zgrajen na sami tekmi od samega za\u010detka. Cilj ve\u010dine HYROX \u0161portnikov je do\u017eiveti vzdu\u0161je HYROX arene in <strong>primerjati svoje sposobnosti in rezultate z drugimi. <\/strong>Zahvaljujo\u010d razdelitvi v kategorije se v arenah sre\u010dujejo \u0161portniki vseh ravni zmogljivosti, od <strong>za\u010detnikov do profesionalcev.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se zdaj odlo\u010dite, da \u017eelite tekmovati in premakniti svoje meje, se lahko takoj prijavite na HYROX na, na primer, Dunaju ali v drugih mestih. Kot pravi sam slogan HYROX-a, je to resni\u010dno <strong>\u0161port, dostopen vsem.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za prijavo na tekmo <strong>ni potrebna kvalifikacija.<\/strong> \u010ce ga \u017eelite preizkusiti, se morate preprosto registrirati.<\/li>\n\n\n\n<li><strong>Ni \u010dasovne omejitve,<\/strong> v kateri morate kon\u010dati tekmo. Zato ni pomembno, ali ciljno \u010drto dose\u017eete v eni uri ali treh urah. V vsakem primeru boste tekmo uspe\u0161no zaklju\u010dili.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tekmovalci se registrirajo v ve\u010d <strong>kategorijah glede na spol<\/strong> in <strong>raven svojih sposobnosti.<\/strong> Na tekmah nato zbirajo to\u010dke glede na <strong>\u010das, ki ga potrebujejo za dosego cilja.<\/strong> <strong>Najhitrej\u0161i<\/strong> se lahko uvrstijo na svetovno prvenstvo in osvojijo naslov svetovnega prvaka v svoji kategoriji. <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=\"66889,67378,81622,82417,82513,85648\" ><\/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=\"Kako_izgleda_HYROX_tekma\"><\/span>Kako izgleda HYROX tekma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HYROX je edinstven, saj ima <strong>vedno enak format, vaje in vrstni red vaj,<\/strong> ne glede na to, kje na svetu poteka tekma. To je izziv, ki vam omogo\u010da, da <strong>primerjate svojo zmogljivost ne le z rezultati \u0161portnikov z vsega sveta<\/strong>, <strong>temve\u010d tudi s svojimi iz prej\u0161njih sezon.<\/strong> Rekreativni \u0161portniki se na tekmo odpravijo predvsem zato, da premaknejo svoje meje in u\u017eivajo v vzdu\u0161ju, medtem ko profesionalci ciljajo na najvi\u0161ja mesta na HYROX lestvicah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavni cikel tekem je razdeljen na <strong>8 delov.<\/strong> Vedno za\u010dnete z <strong>1 km teka, ki mu sledi ena od 8 postaj s funkcionalnimi vajami.<\/strong> Vsak mora prete\u010di enako razdaljo, vendar je te\u017eavnost vaj prilagojena kategoriji.<\/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\">Format HYROX tekme<\/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>Cikel <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tek<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong> <\/strong>Vaja<\/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, upor (nastavitev bla\u017eilnika) 5 &#8211; 7 glede na kategorijo<\/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>Potiskanje sani<\/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>Vle\u010denje sani<\/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 skoki v daljino<\/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>Veslanje<br><\/strong>1000 m, upor (nastavitev bla\u017eilnika) 5 &#8211; 8, glede na kategorijo<\/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>No\u0161enje ute\u017ei (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>Izpadni koraki z vre\u010do s peskom<\/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 ponovitev<\/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\">Ne pozabite na Roxzone<\/h3>\n\n\n\n<p>Med posameznimi teka\u0161kimi in vadbenimi postajami so tako imenovana <strong>obmo\u010dja Roxzone.<\/strong> To so prostori, kjer se \u0161portniki premikajo od konca teka\u0161kega kroga do za\u010detka vadbene postaje in obratno. Tukaj imajo tudi prilo\u017enost, da <strong>pijejo<\/strong> in si <strong>napolnijo energijo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se odlo\u010dite preizkusiti HYROX, ne pozabite, da se <strong>\u010das, pre\u017eivet v teh conah, \u0161teje v skupno trajanje tekme. <\/strong>Vendar pa cone niso vklju\u010dene v uradno razdaljo. Zato, \u010de v njih pre\u017eivite preve\u010d \u010dasa, vas lahko upo\u010dasnijo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne delajte nepotrebne napake in <strong>ostanite v teh obmo\u010djih le nujno potreben \u010das.<\/strong> To vam lahko da prednost pred drugimi in vam prinese celo nekaj dragocenih minut prednosti.<\/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\">Kako izgledajo posamezne postaje? <\/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 je vaja na napravi, ki <strong>posnema gibanje rok pri smu\u010darskem teku. <\/strong>Aktivira mi\u0161ice po celem telesu, \u0161e posebej pa roke, hrbet in jedro.<\/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. Potiskanje sani<\/h4>\n\n\n\n<p>Potiskanje sani je vaja, pri kateri je va\u0161a naloga <strong>potiskati kovinsko konstrukcijo, obremenjeno z ute\u017enimi plo\u0161\u010dami predpisane te\u017ee.<\/strong> Gre za kompleksen gib, ki aktivira mi\u0161ice po celem telesu. Vaja je bolj zahtevna, kot se zdi na prvi pogled, zato jo dobro vadite, preden se je zares lotite.<\/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 - Potiskanje sani\" class=\"wp-image-748252\" title=\"HYROX - Potiskanje sani\" 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. Vle\u010denje sani<\/h4>\n\n\n\n<p>Vle\u010denje sani je nasprotje prej\u0161nje vaje. Tokrat morate <strong>vle\u010di obremenjeno konstrukcijo. <\/strong>Tudi tukaj telo dobi kompleksen trening in pametno je, da se dobro seznanite s to vajo, da osvojite pravilno tehniko.<\/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 - Vle\u010denje sani\" class=\"wp-image-748253\" title=\"HYROX - Vle\u010denje sani\" 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 skoki v daljino<\/h4>\n\n\n\n<p><strong>Burpee skoki v daljino<\/strong> bodo va\u0161 sr\u010dni utrip povi\u0161ali \u0161e bolj kot prej\u0161nja teka\u0161ka etapa. Ta kondicijski element ni tehni\u010dno zahteven, vendar predstavlja zanimivo popestritev va\u0161ega treninga ali tekme.<\/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. Veslanje <\/h4>\n\n\n\n<p><strong>Veslanje na vesla\u0161ki napravi<\/strong> je druga postaja, ki vklju\u010duje kardio napravo. Aktivira mi\u0161ice celotnega telesa. Dobro si razporedite mo\u010di, da vas ne iz\u010drpa preve\u010d pred prihajajo\u010do teka\u0161ko etapo.  <\/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 - Veslanje\" class=\"wp-image-748256\" title=\"HYROX - Veslanje\" 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. No\u0161enje ute\u017ei (Farmers Carry) <\/h4>\n\n\n\n<p>No\u0161enje ute\u017ei ali <strong>kme\u010dki sprehod<\/strong> trenira stabilnost jedra in mo\u010d prijema. Pri tej vaji morate prehoditi dolo\u010deno \u0161tevilo metrov z dvema kettlebelloma v rokah, ki jih dr\u017eite ob straneh. <\/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 - No\u0161enje ute\u017ei (Farmers Carry)\" class=\"wp-image-748257\" title=\"HYROX - No\u0161enje ute\u017ei (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. Izpadni koraki z vre\u010do s peskom <\/h4>\n\n\n\n<p>Izpadni koraki z vre\u010do s peskom, ali <strong>hoja z izpadnimi koraki z vre\u010do s peskom na ramah,<\/strong> bodo v predzadnjem krogu resni\u010dno obremenili va\u0161a stegna in zadnjico.<\/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 - Izpadni koraki z vre\u010do s peskom\" class=\"wp-image-748258\" title=\"HYROX - Izpadni koraki z vre\u010do s peskom\" 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 so <strong>po\u010depi v kombinaciji z metanjem medicinske \u017eoge v tar\u010do.<\/strong> Gre za kompleksno in precej zahtevno vajo, s katero boste tekmo zaklju\u010dili v velikem slogu. Zagotovila bo maksimalno iz\u010drpanost va\u0161ih nog in zaslu\u017een ob\u010dutek nepremagljivosti.<\/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\">Kategorije glede na raven tekmovalcev<\/h3>\n\n\n\n<p>Eden od razlogov za svetovno priljubljenost HYROX-a je dejstvo, da je ta \u0161port <strong>resni\u010dno dostopen vsem.<\/strong> Tekme so domiselno razdeljene v ve\u010d kategorij, zahvaljujo\u010d katerim lahko vsakdo najde svoj izziv \u2013 od rekreativnih do profesionalnih \u0161portnikov.<\/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\">Glavne kategorije so:<\/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> Ta kategorija je idealna za <strong>za\u010detnike in srednje napredne<\/strong> \u0161portnike. Tukaj se uporabljajo ni\u017eje te\u017ee, kar vam omogo\u010da, da pridobite prve izku\u0161nje in uspe\u0161no zaklju\u010dite tekmo.<\/li>\n\n\n\n<li><strong>Pro:<\/strong> Ta kategorija je namenjena <strong>izku\u0161enim \u0161portnikom,<\/strong> ki i\u0161\u010dejo maksimalen izziv, napredek in \u017eelijo primerjati svoje prej\u0161nje rezultate. Format tekme je enak, vendar se na postajah za mo\u010d uporabljajo <strong>te\u017eje ute\u017ei,<\/strong> kar pove\u010da skupno te\u017eavnost.<\/li>\n\n\n\n<li><strong>Doubles: <\/strong>V tej kategoriji tekmujejo <strong>dvo\u010dlanske ekipe<\/strong> (mo\u0161ki, \u017eenske ali me\u0161ani pari). Teka\u0161ki del opravite skupaj, vendar si razdelite ponovitve posameznih vaj ali razdaljo na napravah.<\/li>\n\n\n\n<li><strong>Relay: <\/strong>To je <strong>najbolj dostopna razli\u010dica tekme,<\/strong> ki poteka v obliki <strong>\u0161tafete.<\/strong> Obremenitev prete\u010denih kilometrov in posameznih vaj je <strong>razdeljena med \u0161tiri osebe v ekipi.<\/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<p>Povpre\u010den \u010das dokon\u010danja tekme v kategoriji Open je okoli <strong>1:30 ure,<\/strong> medtem ko \u0161portniki v kategoriji Pro to opravijo v <strong>manj kot 60 minutah.<\/strong> Vendar pa ni omejitve za dokon\u010danje, zato so nekateri tekmovalci na progi 2 &#8211; 3 ure.<\/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\">Ute\u017ei za vaje mo\u010di v kategoriji Open<\/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>Vaja<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017denske (Open)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Mo\u0161ki (Open)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Potiskanje sani<\/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\">Vle\u010denje sani<\/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\">No\u0161enje ute\u017ei (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\">Izpadni koraki z vre\u010do s peskom<\/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_proti_CrossFitu_Kaksna_je_razlika\"><\/span>HYROX proti CrossFitu. Kak\u0161na je razlika?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povpre\u010dnemu fitnes navdu\u0161encu se morda zdi, da sta HYROX in CrossFit prakti\u010dno enaka stvar. Le dve imeni za isto intenzivno funkcionalno vadbo. <strong>Vendar pa je resnica povsem druga\u010dna.<\/strong> \u010ceprav oba hibridna \u0161porta zdru\u017eujeta mo\u010d in vzdr\u017eljivost, obstajajo <strong>pomembne razlike<\/strong> v njunih temeljih, ki vplivajo na trening, strategijo in splo\u0161ni uspeh na tekmovanjih.<\/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 proti CrossFitu\" class=\"wp-image-748260\" title=\"HYROX proti CrossFitu\" 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. Pri HYROX-u veste, kaj pri\u010dakovati<\/h3>\n\n\n\n<p>Najve\u010dja razlika je v <strong>predvidljivosti<\/strong> tekme. HYROX je <g id=\"gid_1\">standardizirana tekma<\/g>, kar pomeni, da je <g id=\"gid_2\">njena struktura vedno enaka<\/g> (8 km teka in 8 funkcionalnih vaj v strogo dolo\u010denem vrstnem redu). CrossFit pa temelji na principu <strong>stalne variabilnosti. <\/strong>Tekmovalci nikoli vnaprej ne vedo, kak\u0161en WOD (<em>Workout of the Day<\/em>) jih \u010daka na dolo\u010den dan.<\/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. Razlikujeta se po tehni\u010dni zahtevnosti<\/h3>\n\n\n\n<p>HYROX je bil zasnovan z namenom, da omogo\u010di tekmovanje vsem. Zato so vaje <strong>manj tehni\u010dno zahtevne<\/strong> in se osredoto\u010dajo na <strong>osnovne gibe<\/strong> (kot sta potiskanje ali vle\u010denje).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani pa CrossFit vklju\u010duje ne\u0161teto kompleksnih gibov, vklju\u010dno z <strong>dvigovanjem ute\u017ei<\/strong> in <strong>gimnastiko, <\/strong>ki zahtevajo ve\u010d spretnosti in predhodnega treninga.<\/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. Tek odlo\u010da o tekmi<\/h3>\n\n\n\n<p>Medtem ko je CrossFit predvsem <strong>\u0161port mo\u010di in eksplozivnosti,<\/strong> je HYROX <strong>hibridni \u0161port, osredoto\u010den na vzdr\u017eljivost.<\/strong> Ker <strong>50% tekme sestavlja tek<\/strong> (8 x 1 km), je HYROX bistveno bolj usmerjen v <strong>teka\u0161ko vzdr\u017eljivost<\/strong> in sposobnost prehoda iz teka v mo\u010d in nazaj.<\/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. Raznolikost vaj <\/h3>\n\n\n\n<p>Medtem ko je CrossFit znan po svoji <strong>neskon\u010dni paleti vaj<\/strong> (od sprintov do plezanja po vrvi do olimpijskega dvigovanja ute\u017ei), se HYROX osredoto\u010da na <strong>omejen nabor 8 funkcionalnih vaj. <\/strong>Vedno izvajate iste vaje, kar vam omogo\u010da izbolj\u0161anje tehnike in strategije.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kratka primerjava HYROX-a in CrossFita<\/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\">Enake vaje, vrstni red vaj in \u0161tevilo ponovitev <\/td><td class=\"has-text-align-center\" data-align=\"center\">Nov in druga\u010den WOD (<em>Workout of the Day<\/em>)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Povpre\u010dno trajanje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minut<\/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\">Dele\u017e teka<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pribli\u017eno 50 % sestavlja tek <\/td><td class=\"has-text-align-center\" data-align=\"center\">Tek kot dodatek ali del nekaterih WOD-ov<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tehni\u010dna zahtevnost<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nizka zahtevnost, osnovni gibi<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zahtevnej\u0161e vaje, ki zahtevajo ve\u010d spretnosti in treninga <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Raznolikost vaj <\/td><td class=\"has-text-align-center\" data-align=\"center\">8 nenehno ponavljajo\u010dih se vaj <\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0160irok nabor vaj iz razli\u010dnih disciplin (dvigovanje ute\u017ei, gimnastika itd.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_trenirati_za_HYROX\"><\/span>Kako trenirati za HYROX?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uspeh pri HYROX-u ni odvisen le od tega, ali ste dober teka\u010d ali kako mo\u010dni ste. Razlika med zmago in pre\u017eivetjem je v glavnem dolo\u010dena s <strong>sposobnostjo u\u010dinkovitega preklapljanja med tema dvema disciplinama.<\/strong> Da bi bili dobri pri HYROX-u, morate biti sposobni <strong>gladko prehajati iz aerobne zmogljivosti v mo\u010d, medtem ko ohranjate visoko intenzivnost skozi celotno tekmo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je klju\u010d do uspeha, da med treningi svoje telo nau\u010dite, kako <strong>hitro obnoviti sr\u010dni utrip po kilometrskem teku in nato takoj izvesti vajo za mo\u010d.<\/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. Tek je polovica uspeha <\/h3>\n\n\n\n<p>Ker <strong>tek predstavlja pribli\u017eno 50% celotne tekme,<\/strong> je klju\u010dnega pomena, da se nanj osredoto\u010dite. \u010ce \u017eelite izbolj\u0161ati svoj \u010das, morate biti hitri in u\u010dinkoviti, \u0161e posebej na teka\u0161kih odsekih.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V svoj trening vklju\u010dite <strong>dalj\u0161e teke,<\/strong> da se va\u0161e telo navadi na <strong>dolgotrajen napor.<\/strong> Najpomembneje je, da se <strong>nau\u010dite te\u010di po intenzivni vadbi za mo\u010d.<\/strong> Telo se odziva druga\u010de, ko mora prete\u010di en kilometer po potiskanju 100 kg sani, v primerjavi z neprekinjenim tekom 8 km. <strong>Zato v svojem treningu ustvarite podobne pogoje.<\/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>V skupnosti HYROX se ta pojav imenuje <em>kompromitiran tek,<\/em> kar pomeni tek skozi utrujenost, ki jo povzro\u010di prej\u0161nja vaja. Sposobnost premagovanja te utrujenosti in teka z mi\u0161icami, polnimi laktata (mle\u010dne kisline), je sposobnost, ki odlikuje najbolj\u0161e.   <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite kar najbolje izkoristiti svoj teka\u0161ki trening, preberite o napakah, ki se jim je treba izogniti, ali o primernih dopolnilih za podporo.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/cesa-ne-bi-smeli-poceti-pred-tekom-10-napak-s-katerimi-se-je-srecal-vsak-tekac\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u010cesa ne smete po\u010deti pred tekom? 10 napak, s katerimi se je sre\u010dal vsak teka\u010d <\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" target=\"_blank\" rel=\"noreferrer noopener\">11 najbolj\u0161ih prehranskih dopolnil za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/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. Kombinirajte mo\u010d in vzdr\u017eljivost tudi med treningi  <\/h3>\n\n\n\n<p>Trening za HYROX zahteva kombinacijo razli\u010dnih vrst vaj \u2013 tek, trening za mo\u010d in intenziven kardio na napravah (veslanje, smu\u010danje). Zato redno vklju\u010dujte <strong>kombinirane vadbe,<\/strong> ki posnemajo strukturo dirke (npr. 3 od 8 ciklov). <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. Prepri\u010dajte se, da va\u0161a tehnika ustreza pravilom  <\/h3>\n\n\n\n<p>Vsaka od 8 funkcionalnih vaj mora biti izvedena v skladu s pravili in standardi HYROX-a. Nau\u010dite se pravilno izvajati vaje med treningom, sicer sodnik na tekmovanju <strong>nepravilno izvedene vaje ne bo \u0161tel za veljavno ponovitev.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preu\u010dite uradne videoposnetke tehnik in se prepri\u010dajte, da va\u0161a tehnika za izpadne korake, mete \u017eoge ali vaje s sanmi ustreza pravilom. Na primer, pri vsakem po\u010depu med meti \u017eoge morate spraviti boke pod raven kolen, da se ponovitev \u0161teje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite na <strong>trening na napravah (veslanje, SkiErg).<\/strong> Gibanje na teh napravah ima prav tako svojo tehniko in ko se jih boste nau\u010dili pravilno uporabljati, boste hitrej\u0161i in u\u010dinkovitej\u0161i. <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=\"Kako trenirati za HYROX?\" class=\"wp-image-748261\" title=\"Kako trenirati za 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. Nau\u010dite se razporediti mo\u010d<\/h3>\n\n\n\n<p>HYROX je <strong>vzdr\u017eljivostna preizku\u0161nja,<\/strong> ki pogosto traja dlje kot eno uro. Zato je klju\u010dnega pomena, da veste, kako <strong>razporediti energijo.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ne za\u010dnite prehitro.  <\/strong>V prvih nekaj minutah je precej enostavno pretiravati, vendar boste nato trpeli celo naslednjo uro.  <\/li>\n\n\n\n<li><strong>Poi\u0161\u010dite svoj ritem.<\/strong> Spremljajte svojo zmogljivost in s\u010dasoma ugotovite, s kak\u0161nim tempom lahko u\u010dinkovito prehajate iz teka v gibanje za mo\u010d. Gre za iskanje tempa, ki je za vas vzdr\u017een skozi celotno tekmovanje. <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\">Primer tedenskega na\u010drta treninga  <\/h3>\n\n\n\n<p>\u010ceprav se lahko prijavite na HYROX in ga poskusite brez treninga, je vedno dobro, da ste pripravljeni. Spla\u010da se \u017ee samo zato, ker boste <strong>z bolj\u0161o telesno pripravljenostjo v dogodku bistveno bolj u\u017eivali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni enega samega pravilnega na\u010dina treninga za HYROX. Nekateri dodajo vaje za mo\u010d k svojim teka\u0161kim treningom, drugi dopolnijo svoj obstoje\u010di trening s kratkimi intervalnimi treningi. \u010ce pa \u017eelite biti pripravljeni na vse, kar vas lahko \u010daka na HYROX-u, se lahko zgledujete po na\u0161em tedenskem urniku treningov.<\/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>Dan<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vrsta treninga  <\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Fokus in cilj<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ponedeljek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening za mo\u010d (spodnji del telesa)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zgradite mo\u010d spodnjega dela telesa za bolj\u0161e rezultate pri izpadnih korakih ali potiskanju sani, na primer.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Torek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Intervalni tek in kardio  <\/td><td class=\"has-text-align-center\" data-align=\"center\">Nau\u010dite se obvladovati visoko intenzivno aktivnost. Vklju\u010dite kraj\u0161e intervale s kratkimi obdobji po\u010ditka.   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sreda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Aktivna regeneracija<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prepre\u010dite po\u0161kodbe in izbolj\u0161ajte zmogljivost. Pojdite na jogo, sprehod ali masa\u017eo.   <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cetrtek<\/td><td class=\"has-text-align-center\" data-align=\"center\">HYROX simulacija  <\/td><td class=\"has-text-align-center\" data-align=\"center\">Navadite se na format HYROX. Na\u010drtujte 3-4 cikle, ki zdru\u017eujejo tek in vaje, s katerimi se boste sre\u010dali na tekmi.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Petek<\/td><td class=\"has-text-align-center\" data-align=\"center\">Trening za mo\u010d (zgornji del telesa, jedro)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zgradite mo\u010d zgornjega dela telesa za bolj\u0161e obvladovanje vle\u010denja sani (Sled Pull) ali no\u0161enja ute\u017ei (Farmers Carry), na primer.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dalj\u0161i vzdr\u017eljivostni trening z ni\u017ejo intenzivnostjo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zgradite vzdr\u017eljivost, ki vas bo podpirala med dolgo dirko.  <\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nedelja<\/td><td class=\"has-text-align-center\" data-align=\"center\">Po\u010ditek  <\/td><td class=\"has-text-align-center\" data-align=\"center\">Popolno okrevanje in po\u010ditek pred za\u010detkom naslednjega tedna treninga.  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_jesti_in_katera_dopolnila_uporabljati_za_HYROX\"><\/span>Kaj jesti in katera dopolnila uporabljati za HYROX?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za uspe\u0161no dokon\u010danje dolge in intenzivne tekme, kot je HYROX, je va\u0161a prehrana skoraj tako pomembna kot trening. Kaj morate storiti, da s prehrano podprete svojo zmogljivost?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>24\u201348 ur pred nastopom za\u010dnite u\u017eivati ve\u010dje odmerke kompleksnih <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ogljikovih hidratov<\/strong><\/a><strong>.<\/strong> To bo u\u010dinkovito napolnilo zaloge glikogena v mi\u0161icah in jetrih, iz katerega lahko telo \u010drpa energijo med tekmo.<\/li>\n\n\n\n<li><strong>Tik pred treningom<\/strong> lahko svojo zmogljivost podprete s <a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kofeinom<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/no-dodatki\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>NO boosterji<\/strong><\/a><strong>,<\/strong> na primer, <a href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>citrulin malatom<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li><strong>Med tekmo nadome\u0161\u010dajte teko\u010dino.<\/strong> Pomaga lahko tudi dopolnjevanje <strong>hitro delujo\u010dih sladkorjev,<\/strong> na primer v obliki <a href=\"https:\/\/gymbeam.si\/energijski-geli\"><strong>energijskih gelov<\/strong><\/a><strong>.<\/strong> Ker je HYROX intenziven \u0161port, traja dolgo in se mo\u010dno potite, je smiselno nadome\u0161\u010dati <a href=\"https:\/\/gymbeam.si\/elektroliti\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>elektrolite<\/strong><\/a> ali uporabljati <a href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>izotoni\u010dne napitke<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li><strong>Po tekmi <\/strong>si privo\u0161\u010dite celosten obrok z veliko <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\"><strong>beljakovin<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\"><strong>ma\u0161\u010dob<\/strong><\/a> in <strong>kompleksnih ogljikovih hidratov.<\/strong> Lahko pose\u017eete tudi po kakovostnih beljakovinah.<\/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=\"Kaj_si_je_vredno_zapomniti\"><\/span>Kaj si je vredno zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HYROX je ve\u010d kot le tekma, je <strong>dostopen fitnes izziv,<\/strong> ki preizku\u0161a va\u0161e teka\u0161ke sposobnosti, mo\u010d in voljo. Zahvaljujo\u010d formatu, ki zdru\u017euje 8 km teka in 8 funkcionalnih vaj, imate prilo\u017enost ne le postati maksimalno fit, ampak se tudi primerjati s \u0161portniki po vsem svetu.<\/p>\n\n\n\n<p>\u010ce se odlo\u010dite za trening za HYROX, je dobro pristopiti <strong>strate\u0161ko.<\/strong> Osredoto\u010dite se na prave elemente v treningu in prepri\u010dani ste lahko, da boste napredovali v svojih sposobnostih in z lahkoto obvladali vse preizku\u0161nje. <strong>Ste pripravljeni na nov izziv?<\/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>Bi radi preizkusili HYROX tekmo? Vse, kar morate storiti, je, da se prijavite na eno izmed njih in izpolnite nov fitnes izziv. V tem \u010dlanku boste izvedeli, kako to\u010dno izgleda HYROX in na kaj se osredoto\u010diti med treningom.<\/p>\n","protected":false},"author":156,"featured_media":750572,"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":[119],"tags":[6267,7263,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-750571","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-tek","9":"tag-trening-za-moc","10":"tag-vadba-sl","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: Fitnes fenomen za vsakogar. 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