If you are looking to up the ante as far as your fitness is concerned, check out HYROX, a set of eight workouts that is bound to challenge you in more ways than one. Starting in 2017, HYROX has been expanding rapidly across Europe and the US, gaining popularity very quickly. The events bring the participants together as it celebrates all levels of fitness. The atmosphere is known to be fun and allows competitors to reach their potential while enjoying camaraderie with other athletes. HYROX specific preparation requires mental resilience as training combines both aerobic and strength elements performed in a timed sequence.
Before embarking on a HYROX training regimen, participants should consider a few basic things. It is a good idea to have a complete physical assessment to ensure that your health is good enough for strenuous physically intensive activities. Develop a structured training plan which has a running and strength training phase tailored to the specific demands of the race. Pay attention to mobility and preventive exercises to be able to mitigate the chances of being injured during training and competition. Learn how to pace in any race including the transition from running to workouts.
Workout mix
HYROX is a global fitness race that seamlessly combines running and functional workout stations in a structured format designed for accessibility and inclusivity. “The exercises are deliberately designed to be low skill yet challenging, making HYROX suitable for fitness enthusiasts of all levels. This standardized format ensures consistency and allows participants to test their endurance, strength, and determination in a dynamic and engaging competition,” says Drishti Chhabria, Founder and Chief Experience Officer, Orangetheory Fitness India.
The race format includes a one kilometre run followed by a specific workout, repeated eight times, resulting in a total of eight kilometres of running and eight functional workouts. “It aligns itself somewhere between an endurance sport and functional fitness movement that appeals to a broad fan base, starting with novice to elite athletes. In HYROX, distinct sets of workouts are completed which are aimed at improvement of cardiovascular endurance and strength,” says Dr. Siddhant Bhargava, Fitness and Nutritional Scientist, Co-Founder, Food Darzee.
These workouts are designed to be functional and accessible, requiring less technical skill compared to other fitness competitions like Cross Fit. The exercises focus on full-body movements that target different muscle groups, improving cardiovascular fitness, strength, and mobility.
Exercise caution
While HYROX is open to everyone, it is still advisable to seek medical advice before participating in it. “This is true especially, if the individual suffers from heart conditions, musculoskeletal injury, respiratory illness, diabetes, obesity, poor tolerance of heat, or are on medicines which may impact performance. This is important to promote safety and potential risks associated with the intense physical demands of the event,” says Bhargava.
The workout is structured to provide a balanced, full-body challenge that tests both aerobic and anaerobic fitness, making it suitable for athletes and fitness enthusiasts of various skill levels. “HYROX is suitable for a wide range of fitness levels, from beginners to experienced athletes, particularly those who enjoy combining cardiovascular exercise with functional strength training. It’s ideal for individuals who are generally fit, training for competitions, or aiming to improve endurance and strength. Beginners who are not familiar with regular exercise, pregnant women, or individuals recovering from injuries should avoid HYROX or consult with a healthcare professional before attempting the workout,” adds Chhabria.
Take care
Given the high-intensity nature of the workout, a proper warm-up is crucial to prepare your body and prevent injury. If you have any pre-existing health conditions or injuries, consult a doctor to ensure it’s safe for you. “Maintaining proper form during functional exercises like sled pushes, rowing, and burpees is key to minimizing injury risk. Make sure you are well-hydrated and have eaten a balanced meal before the workout and wear comfortable workout clothes and supportive footwear. If you are new to high-intensity training, start with less intense sessions or modify exercises, gradually by increasing intensity as your fitness level improves,” says Chhabria. The key as always is to listen to your body and avoid pushing beyond your limits.
The following exercises are performed at the conclusion of each run
• Ski Erg (1 km)
• Sled Push (50 m)
• Sled Pull (50 m)
• Burpee Broad Jumps (80 m)
• Row Erg (1 km)
• Farmers Carry (200 m)
• Sandbag Lunges (100 m)
• Wall Balls (100 for men, 75 for women)
Box 2
HROX Levels
HYROX is the perfect challenge for everyone irrespective of their current fitness level. There are four main categories for participation.
• Individual Open – This is the classic race with lighter weights.
• Individual Pro – Suitable for experienced sportsmen and women with heavier weights.
• Doubles – Runners use a partner to split the exercise load while running.
• Team Relay – There are four people in a team and all participants alternate between the runs and exercises.
