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What Is HYROX? The Complete Beginner’s Guide to the Hybrid Fitness Race

Hybrid Fitness Race

It’s the ultimate fitness challenge for the modern athlete, but what is HYROX? If you’re looking for the perfect introduction to this high-impact test of speed, strength, and endurance, our complete guide to HYROX covers what it is, what it involves, and how you can fuel effectively for the challenge!

What is HYROX? The World Series of Fitness Racing Explained

HYROX is the ultimate fitness and endurance test, combining running and workout stations to push the body to its absolute limits. Following a formula of eight 1km runs separated by eight workout stations, HYROX is an immersive race that athletes all over the world compete in to climb the international leaderboard.

While HYROX follows the same structure of stations (more on this below), it is available in four different categories, making it accessible for everyone:

  • Open: The standard format, this HYROX challenge is open for everyone to test their limits.
  • Pro: With heavier weights, this format makes for a more challenging endurance test.
  • Doubles: Take on the challenge with a friend and share the challenge of each workout station.
  • Relay: For friends, colleagues, or gym groups, this format sees each team member complete two 1km runs and a workout station.

What is HYROX Short For?

The word “HYROX” is actually a mix of the words ‘hybrid’ and ‘rockstar’. ‘Hybrid’ refers to the mix of exercises involved and muscle groups targeted throughout the challenge. ‘Rockstar’ refers to both the intense challenge HYROX poses and the rockstar status of anyone who beats it.

What Does a HYROX Race Consist Of? A Station-by-Station Breakdown

HYROX is comprised of eight 1km runs separated by eight different workout stations. It’s a simple enough format, but what are those stations, and what challenges do they pose?

  • SkiErg: HYROX starts as it means to go on, beginning with a tough 1000m SkiErg that targets the arms, shoulders, and core.
  • Sled Push: Second, a 50m sled push will call the lower body into action (as well as a grippy pair of shoes!).
  • Sled Pull: Turning the other direction, the sled pull demands the most from the glutes, back, and biceps across a 50m distance.
  • Burpee Broad Jumps: Just before the halfway mark, it’s time for many people’s most loved (or feared) station, in which athletes must travel 80m in burpee broad jumps.
  • Rowing: The second ergometer of the challenge, athletes must take their seat at the rowing machine and travel 1000m.
  • Farmer’s Carry: Testing the upper back, core, and grip strength, this station must be endured for a total of 200m.
  • Sandbag Lunges: So close to the end, it’s time for the thighs and glutes to pull their weight with 10, 20, or 30kg sandbag lunges across 100m.
  • Wall Balls: With the finish line in touching distance, HYROX’s final stage requires athletes to perform 100 wall balls.

What is HYROX Training? A Guide to Becoming a Hybrid Athlete

At OTE Sports, we know how rewarding it is to get over the HYROX finish line. To give yourself the best chance of completing the challenge, it’s integral to implement a training programme that targets the following core principles.

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What Is HYROX?

1: Building a Running “Engine”

While it might be tempting to focus on HYROX’s workout stations, it’s critical to remember that running plays a huge role in the challenge. Running 8km is no easy task, and each kilometre will become increasingly difficult as the workout stations deplete your energy.

HYROX training must therefore target your running “engine”, preparing your body for the simple but demanding task of running without letting fatigue set in. To do this, we recommend consistent, distance-based running sessions, incorporating tempo and incline variations to improve the body’s endurance steadily.

Hybrid Fitness Race

2: Practising Specific Movements

The benefit of HYROX’s consistent workout stations is that athletes can practise the correct movements. When it comes to rowing or SkiErg, you can practise on these machines at your local gym, and even non-machine tasks, such as wall balls and sled pushes, can be practised using weights, medicine balls, and other equipment.

What Is HYROX?

3: ”Compromised Running” Workouts

As your running “engine” improves and you get the hang of each movement at the workout stations, it’s time to integrate the two into a third and final stage of your training.

By running workouts that transition between running and targeted exercises (without rest), you apply an extra degree of challenge to your body, testing muscular and cardiovascular endurance and preparing you for the HYROX formula.

How to Fuel Your HYROX Race

You’ve done all the training, and it’s finally HYROX day! To get the absolute most out of your body, it’s vital to fuel properly. At OTE Sports, we pride ourselves on our nutritional expertise, and we recommend fuelling for HYROX in the same way you would ahead of a long, challenging run.

HYROX isn’t about reaching a new personal best or tearing the body down to build back stronger, like a gym workout. Instead, it demands endurance, resilience, and mental toughness. As a result, we advise loading up on high-carb meals in the 48 hours before the challenge and eating your final meal approximately 2-3 hours before you begin.

For that extra boost, our energy gels can supply an essential carb hit that maximises your energy store and helps you run, push, and lift your way to the finish line. If you’re looking to take your preparation to the next level, the OTE Sports Hybrid Athlete Nutrition Bundle is packed with everything your body needs, from a high-quality protein mix to slow-release energy chews. We also offer a Hybrid Athlete Taster Pack to help you take the first step on your HYROX preparation journey!

What Is HYROX? The Complete Beginner’s Guide to the Hybrid Fitness Race

Get Prepared for HYROX With OTE Sports

HYROX is a unique challenge because it is both physically challenging and widely accessible. With the right training, it is a mountain that anyone can proudly scale, and at OTE Sports, we have everything you need to take on the challenge.

From expert advice and guidance to purpose-built products to support your training, we’ve got you covered. Join the OTE loyalty scheme, or feel free to contact one of our friendly experts who will be happy to answer your questions!

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