8 Fundamentals for Optimal Hyrox Training
Test your all-round functional fitness!
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Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!
What is Hyrox Training?
Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.
The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!
8 Ways to Train for Hyrox Workouts
#1 Cardiovascular Endurance
Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.
#2 Strength Training
Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!
#3 High-Intensity Interval Training (HIIT)
HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.
#4 Station Training
Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.
#5 Combined Elements
Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.
#6 Simulate Event Conditions
Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!
#7 Rest and Recovery
Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.
#8 Nutrition and Hydration
Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.
Final Thoughts
Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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