The HYROX starting line is an incredible place to be. The thrill of the challenge and the community of people looking to take it on make for an exciting atmosphere, but getting to this point takes training.
If you’re feeling daunted by the thought of starting your HYROX training, let OTE talk you through everything from how long training will take to how to fuel your body throughout the journey.
How to Train for HYROX: The 3 Pillars of Success
HYROX is a big challenge, comprising eight 1km runs and eight different workout stations. For a more detailed breakdown, check out our full guide to HYROX, but here, let’s focus on how you can train your body for it.
Let’s begin with a big question: can you do HYROX without training? While the answer is yes, especially with the options of double and relay HYROX available, taking on HYROX without training is not only incredibly difficult but also a big injury risk. Needless to say, we don’t recommend it!
With that settled, let’s look at what we at OTE like to call the three pillars of HYROX success.
Pillar 1: The Running Engine
Eight kilometres is no small distance! To ensure that your body is up for the eight running sections of HYROX without exhausting its energy reserves, you need to develop a strong running base. Building this ‘running engine’ is all about going on regular runs and getting the body accustomed to long distances, especially when tired.
Pillar 2: Strength and Movement
Our next focus is the workout stations that make up the second half of the HYROX challenge. Each of these eight stations – which include sled push, rowing, and farmer’s carry – is designed to test the body in a unique way, so the key to success lies in ensuring your body is up for the varied challenge.
Throughout your training, practise each movement to accustom your body to the motion and weight of each station. At first, focus on perfecting technique to reduce injury risk, then work on building up strength and speed.
Pillar 3: Compromised Running
The final piece of the puzzle is bringing everything together. The true challenge of HYROX lies in how switching between 1km runs and workout stations tests endurance. Training for these two challenges separately, therefore, won’t get the body used to what HYROX will really be like.
Effective HYROX training must therefore combine running with strength and movement training, with athletes learning the art of ‘compromised running’ – pushing through fatigue to run and take on different movements.
How to Start HYROX Training: The First 4 Weeks
We’ve got our three pillars for HYROX success, so let’s focus on what the first four weeks of training will look like.
Week One
For your first week, focus on mastering the basics and building your running engine. We recommend completing at least two runs during this first week, setting a steady pace and building stamina. Throughout this week, also begin basic strength and movement workouts like squats, lunges, and rowing.
Week Two
In week two, build upon the foundation of week one by introducing intervals to your running. Accustom your body to stopping and starting, aiming for interval distances of around 400m. Also consider picking up the tempo with station training. Add weight to your week one movements and try new ones like planks and burpees.
Week Three
Now that you’re in the swing of things, use week three as an opportunity to test yourself. Run greater distances and add the final few workout stations to your routines, including wall balls, sled push/pull, and SkiErg.
Week Four
Congratulations, you’re closing in on a month of training! At this stage, we recommend adding another degree of challenge by running shorter, sharper intervals and trying higher repetitions of your strength and movement exercises.
How Long Does It Take to Train for HYROX?
With a clearer idea of how the first four weeks of HYROX training might look, you may be wondering how long the training will take, and the answer to that varies slightly depending on the athlete:
- Strong Runners: With a strong ‘running engine’ already, these athletes need only focus on developing their strength and movement skills. While still no easy feat, this puts their training plan at 8 to 12 weeks long.
- Regular Gym-Goers: If you already have a strong core and decent muscle endurance, the workout stations might not require too much adjustment to your workout routine. Running, however, will pose a new challenge, so training plans can last between 12 and 16 weeks.
- Fitness Beginners: Starting from scratch, beginners should expect a training plan of at least 16 weeks.
Fuelling for HYROX: OTE’s Golden Rules
Getting the most out of your body depends on fuelling it with the right products. At OTE, we take pride in offering a wide range of drinks, bars, and more to fuel athletes throughout their HYROX journey. To get you started, here are our golden rules for HYROX nutrition:
- Fuel Long Workouts: Whether you’re heading out on a long run or combining interval sprints with workout stations, fuel your body with the carbs it needs to function at the highest level. Our snack bars and energy chews are perfect for this!
- Top-Up Energy Levels: Throughout your workout, support your body by topping up its energy reserves. Our lightweight energy gels make this super simple, supplying fast-acting energy that’s light on the stomach.
- Hydration and Recovery: Before, during, and after your workouts, ensure you are properly hydrating. OTE Hydro Tabs are perfect for rehydrating, and our recovery drinks replenish lost electrolytes and help your body bounce back for your next session!
Unlock Your HYROX Potential Here at OTE Sports
No matter your starting point, training for a HYROX is about consistent, balanced training. Fuelling the body and helping it build the strength and endurance it needs are the pillars of every HYROX success story, and with OTE’s help, you too can take on the challenge!
Are you ready to start your HYROX training? At OTE Sports, we’ve got the expertise and products to help you perform better than ever before. Grab the perfect pre-HYROX breakfast with our Anytime Bars or find that crucial mid-workout boost with our fast-acting energy gels. Whatever you need, fuel your success with OTE Sports.