Competing in the HYROX Competition? Here’s some training tips.

Thinking about taking part in the HYROX competition? Why not? It’s a fun day out and another opportunity to test out your fitness with some like-minded folks. The coaches at CrossFit Mt Eliza have created this blog post with practical tips, tailored strategies, and some encouragement to ensure you're ready to crush HYROX when it next comes to town.

What’s HYROX?

Just in case this is your first time hearing about HYROX, we’ll explain what it is. HYROX is a relatively recent phenomena, starting out in 2017 in Hamburg, Germany. It first came to Australia in 2023. In those few years, HYROX has fast become the world’s largest mass participation fitness ‘race’. Legend has it that the word HYROX came about during a night out when the founders Christian Toetzke and Moritz Furste (3 times Olympian) decided ‘hybrid’ + ‘rock star’ = “HYROX”. Germans!

HYROX won’t seem like a very novel idea to most CrossFitters though. With many of the principles evolving from the CrossFit idea that fitness is a sport in its own right. The HYROX tagline is ‘a race for every body'.

How Does a HYROX Event Run?

A HYROX event begins with a 1km run, followed by 1 of 8 functional workouts, with a run interspersed each round (so there’s 8kms of running in total). Athletes compete in appropriate age groups within each category.

Upon registration at the event, you’ll be given a timing chip (usually worn around the ankle) and a competitor number will be written on your arm. Most athletes take approximately an hour and a half to finish the race, but as there’s no cut-off time, it can go for longer. When all the scores are in, you can use the chip to access to your race data on the HYROX website so you can see how you performed at each section and where you ranked in your age category. To be selected for the World Championship event, you’ve usually got to be in the top 1% of your category.

HYROX Race Categories

Individual Open: The individual open has separate categories for men and women using 'open' (aka lighter) weights.

• Individual Pro: Again, there are separate categories for men and women, this time with heavier weights.
• Open Doubles: As it sounds – teams of 2. You can compete in same-sex or mixed pairs (there are 3 sub-categories: men’s, women’s, mixed). Both team members run the 8ks but can share the functional exercises.
• Pro Doubles: Teams of 2 men OR 2 women lifting heavier weights.
• Relay: This allows for teams of 4, with each member completing 2 legs – i.e. a 1km run & 1 functional exercise.

Why Should You Consider Taking Part in a HYROX Race?

All fitness competitions, be it the CrossFit Open, Master’s League or HYROX are a great way to push your limits and learn what weak spots you need to work on. During a competition there’s no place to hide, so you naturally perform at a higher level.

It’s also fun to spend a day with like-minded people and celebrate fitness. Plus, it’s a great motivator for training in the run-up to the competition.

HYROX Training Tips

If you’re a regular CrossFitter, you’ll already be doing a lot of the work to prepare for the HYROX event. Many CrossFitters just show up on the day, confident in the functional skills they’ve been developing in their local CrossFit box. But to make sure you’re ready, here’s a few raining tips to help you keep your eye on the prize!

1. Build Endurance

Endurance is at the heart of every HYROX race. To nail those 1km runs and transition smoothly into functional workouts, you need to focus on:

• Interval training: Short, high-intensity bursts followed by recovery (e.g., 400m sprints with 90 seconds rest).
• Long runs: Develop stamina with weekly 5-10km runs at a steady pace.
• Pace practice: Simulate the HYROX format by alternating 1km runs with functional exercises.

2. Focus on Functional Strength

The workout stations include movements like sled pushes, farmer’s carries, and wall balls. Strengthen your body with:

• Compound lifts: Squats, deadlifts, and presses to build raw strength.
• ‘Carry’ variations: Farmer’s carries, sandbag carries, and yoke walks for grip and core endurance.
• Push and pull: HYROX loves a sled push/pull, so work on your push/pull strength. Think plate pushes, overhead lunges, banded resistance running.

3. Develop Transitions

The ability to transition efficiently between running and workouts is a key HYROX skill. Try practicing:

• Combination workouts: Pair 1km runs with functional movements, like 20 wall balls or 10 burpee broad jumps.
• Minimal rest: Reduce rest times between exercises in training to simulate race conditions.
• Pacing skills: Set a pace and stick to it to avoid burning out early.

HYROX Event-Specific Strategies:

1. Know the Movements

There are 8 stations in a HYROX event, so it’s a good idea to train each movement. These are: Ski Erg, Sled Push & Pull, Burpee broad jumps, Rowing, farmer’s carry, Sandbag lunges and finally, everyone’s favourite, wall balls!

See the table below for distances/reps/weights:

Source: https://hyrox.com/wp-content/uploads/2024/10/SINGLE_RULEBOOK_EN.pdf

2. Optimise Running Technique

Obviously, running is a major part of HYROX, so efficient technique and conditioning is crucial:

• Manage your stride: Practice keeping a steady cadence and avoid overstriding.
• Breathing: Work on rhythmic breathing to stay relaxed.
• Strengthen legs: Incorporate hill sprints and tempo runs into your routine. Borrow a weight vest to change things up a little every now and then.

3. Master your Mental Game

Let me tell you a story about this kid called Molly. In primary school Molly had to take part in a cross-country run every year. She never trained for it, ‘cause it’s supposed to be fun right? But in year 4, Molly came in 3^rd place. She made it through to ‘Districts’ and was rewarded with the day off school. This set a little seed in her brain.

So, the following year, she did a little training in the weeks before to improve her fitness.  She came in 2nd. Nice. In her final year Molly decided she wanted to win. She started going for regular runs with her Mum and developed a winning strategy. You guessed it, she got 1^st place. When we later asked what her strategy was, she said “I didn’t think about the whole race, I just needed to pass the person in front of me”. A fabulous lesson in setting small, achievable goals and in staying positive with an outlook to success. Check out our previous blog post: "The Importance of Mindset in CrossFit". 

4. Nutrition and Recovery

To avoid burnout, it’s essential to fuel your body and take proper steps for recovery when you’re training hard. No need to overcomplicate things, just focus on the essentials and do those right:

• Hydration: Drink plenty of water and consider electrolytes (hydrolyte) for longer sessions.
• Nutrition: Focus on whole foods, lean proteins, and unrefined carbs to fuel your workouts.
• Prioritise recovery: Stretch, foam roll, and get plenty of sleep, i.e. 7 - 8 hours for men, recent research suggests even more for women.

How CFME Can Help

The CrossFit Mt Eliza coaching team is here to support you every step of the way. Whether you need help refining your running technique, mastering broad jumps, or building a HYROX-specific training plan, we’ve got your back. Talk to a coach about how to incorporate HYROX prep into your routine.