HYROX

Introduction: Beyond the Test

Growth rarely happens in the test itself; it happens when you are nurtured – nurturing yourself or nurtured by others – in preparing for that test. This is a philosophy that I think holds true way beyond just physical fitness: it applies to projects at work, students learning at school and beyond. But, we are looking at physical training, so let’s talk Hyrox…

HYROX as a Test

Hyrox race days are a predictable test of your physical fitness, with a huge emphasis on your cardiovascular endurance (fitness is more than just that), with definite strength elements and need for mental grit. But raceday is just the culmination of a journey that got you there. And not every training day was just a mini-Hyrox simulation.

Training vs. Testing: Understanding the Difference

Many people approach HYROX training as if it's just a mini version of the race. While some race-specific simulations are essential, the majority of your training should focus on building a strong foundation. The testing day pushes you to your limits, while the training day is about constructing the machine that can perform optimally on test day.

Energy Systems and Training

There are 3 energy systems of the human body. The easiest way to think of them is that they either go hard and run out fast, or they last a long time but have a much lower output.

1. Creatine Phosphate System: High intensity, short time. This is for heavy lifts and all out sprints.

2. Glycolytic System: Hard efforts, for a couple of minutes. Like, say, a hard 1km row – an entire Hyrox station

3. Oxidative System: Low intensity, potentially for hours. A 1km run into a 1km ski straight into another 1km run is definitely an oxidative-system (conventional cardio) demand.

In truth you’re never exclusively running one of these systems; instead you will bias demands on each system. And each station will test the strength of those systems. The Burpee Broad Jumps ask for repeated explosive movements, which asks more of the Creatine Phosophate System; the Sled Push is a slower slog at high effort, asking for more from your Glycolytic System etc.

Your training should target all three systems to prepare you for the diverse demands of HYROX.

Practical Training Advice for HYROX

Okay, so you’ve got a Hyrox in 6 months. Now what?

Here’s my story of training. I hate running. I can do it; I have a reasonable 5k run time for someone who doesn’t train running (22:30). But I didn’t come into training from a standing start – I know my 5k run time for one. I am a personal trainer and CrossFit coach, and as well as a 5k run time I don’t mind sharing, I also put out good numbers on barbell work (200kg deadlift, 155kg squat, 120kg bench press). I program and coach a Strongman styled class every weekend, so I’m pretty familiar with farmer’s carries and sleds. But, no account of my strengths is enough for writing a program. I needed to know my weaknesses.

CrossFit has been 95% of my training for 7 years. And in that 7 years, I’d be surprised if I had a workout go over 30 minutes more than 20 times, and over an hour ever. Even 20 minute workouts burn me out. My cardiovascular fitness (oxidative system) is my weak link. And so that’s what I program to defeat.

Here are the considerations I’d put into a program:

Strength Training

• Controlled squats, working on getting to depth, will be essential for overall strength and wall ball specific strength. Deadlifts will help with pushing, pulling and grip. If the sled is heavy to you, put it on your strength program before it goes on your broader conditioning (glycolytic system).

• For training efficiency, a simple strength program can go before a longer workout. You probably can’t get much out of deadlifts and squats and sleds on the same day.

Endurance Training

• 30-minute and longer efforts. If you can get running, rowing ergs and ski ergs involved, that’ll really help. These should be lower intensity.

• Intervals where the working time totals around 30 minutes or less, but with recovery. The recovery should be necessary, and the individual efforts should be 10 minutes or less.

HYROX-Specific Training

• All the movements have standards and techniques for efficiency. Wall balls should hit ‘depth’. The Burpee Broad Jumps have rules about stepping up and down. Make sure you can move to those standards.

• Make sure you can still do it in a ‘compromised’ state. If you do rounds of 300m row and 20 wall balls, can you keep form?

Energy System Training

• Phosphagen System: Short, explosive drills with plenty of rest.

• Glycolytic System: High-intensity intervals and circuit training.

• Oxidative System: Long runs, cycling, and other steady-state activities.

Rest and Recovery

• Prioritize sleep, nutrition, and active recovery.

• Listen to your body and adjust your training as needed.

Conclusion: The Journey is the Reward

HYROX is a test, yes. But the most significant growth happens during the journey of preparing for it. By understanding your body's energy systems and structuring your training intelligently, you'll not only be ready for race day but also come out stronger, both physically and mentally. Embrace the process, and remember that it's about growth, not just the test.