Hyrox training: hard balancing act between strength and endurance

It could begin: a Saturday morning, 7:30 a.m., in a sports hall. The air fulfilled from the mixture of sweat and anticipation. A group of athletes warms up while a trainer explains the stations: 1000-meter run, followed by exercises such as sledding, rowing, sandbag lunges and Wall Balls. This is not an ordinary fitness course or force circle, but Hyrox training – preparation for the competition format of the same name, which combines endurance skills with functional strength exercises.

Hyrox was launched in Germany in 2017 and has since spread internationally. The concept is simple: running eight times 1000 meters, interrupted by eight different workouts. Among other things, the stations include Skierg, sledges, slide and pull, Burpee Broad jumps, rowing, Farmers Carry, Sandbag Lunges and Wall Balls. The exciting format demands both the endurance and the power of the participants. The disciplines are standardized, which enables a direct comparison between the participants. Progress can also be measured well. The events are open to everyone, regardless of the fitness level. This makes Hyrox attractive to popular athletes. The categories of individual starters, couples and teams are offered on the competition days.

In Hamburg, the birthplace of Hyrox, training is particularly popular. The participants appreciate the mixture of endurance and strength training as well as the measurable progress. Some are preparing for their first competition, others want to improve their best time. The motivation is diverse, but the common goal combines: mastering the challenge and increasing your own performance.

Preparing for a Hyrox competition requires a balanced training, which includes endurance runs and functional strength exercises. Experts recommend entering specific training at least eight to twelve weeks before the competition. Intervall runs, strength training and technology exercises should be combined in order to meet the requirements of the different stations. A structured training plan helps to control the stress in a targeted and sensible manner and to avoid overloading muscles, tendons and joints. Regular recovery phases are just as important as the continuous increase in training intensity.

The right equipment can make training more effectively and prevent injuries. Stable and well -steamed running shoes are essential for running training. Models like the or the offer a good combination of comfort and joy.

Devices such as kettlebells, sandbags and Wall Balls are necessary for the functional exercises. The Centr brand, official supplier from Hyrox, offers products developed especially for this purpose. The Centr X Hyrox Kettlebells are available in various weight classes in the official and are suitable for exercises such as the Farmers Carry. A good alternative from the free trade is, for example .

Another important training device is the sled that is used for pushing and pulling. The is suitable for these exercises and enables the relevant stations to be used realistically. There is one from the same manufacturer that comes in different weight classes and enables many different exercises through the robust handles. For skiing and rowing training, devices such as that are Recommended, even if this could be a challenge for private users both at the price and the required space. But they enable effective endurance and strength training that simulates the requirements of the competition. In addition, training programs such as the Centr Hyrox Starter program can help to structure the preparation and document progress. These programs offer a clear training plan and are tailored to the specific requirements of Hyrox.

The integration of hyrox training into everyday life requires planning and discipline. Many exercises can be carried out at home or in the gym. Space -saving devices such as kettlebells and sandbags are suitable for training at home. Some exercises such as the Farmers Carry or the Sandbag Lunges can also be carried out outdoors. Parks or career are ideal for running training. It is important to carry out the training regularly and structured in order to make progress and optimally prepare for the competition.

If you want to find out more about Hyrox and Hyrox training, you will find detailed information on competition formats, training plans and FAQs. The YouTube channel offers a variety of training videos for visual insights and practical tips. Beginners particularly benefit from the playlist, which teaches exercises and strategies for preparing for the first competition.