Many athletes training for a Hyrox often overlook a crucial aspect in their regimen—the necessity for sustained intensity over a period exceeding an hour.
While engaging in a 45-minute to 1-hour high-intensity session is commendable, it falls short of adequately preparing for the Hyrox, which typically spans 60 to 80 minutes. Incorporating longer sessions, around 90 minutes, proves beneficial in acclimating the body to the sustained strain it will endure during the event.
Merely repeating the Hyrox day in and day out may not be the optimal preparation strategy. Instead, constructing diverse workouts that incorporate key stations from the event serves as an effective approach to elevate overall fitness levels.
For those seeking a comprehensive fitness test aligned with the demands of the Hyrox, the following workout not only assesses fitness levels but also typically spans between 65 to 75 minutes
Workout
- 1K Run to Start
4 Rounds
Row - 500m
One arm dumbbell snatch (20kg) 50 reps
REST 2 MINUTES
4 Rounds
Ski Erg - 500m
Sled Push (150kg) 50 meters
REST 2 MINUTES
4 Rounds
500m Run
50 Wall Balls (7kg)
- 1k Run to Finish
Time your total and let us know how you get on.