What Is The Hyrox Workout? Why is it So Popular Nowadays?

Hyrox Workout is the running workout that plays a crucial part in maintaining your fitness. The Hyrox fitness race is beginner-friendly and intense. Thus Hyrox workout is better known as a racing workout that leads to functional fitness. This functional fitness is a necessary element to achieve consistent and clear building of physical fitness that may fit for all levels. All traditional races or obstacle courses have different patterns and introduce you to several types of racing at a time but Hyrox is different from all other raving fitness courses. In this racing workout, events usually follow the identical format, no matter in which region of the world they are practiced. In hydrox workout, eight exercise stations are interspersed with 1 km runs. Each rae is identical with a standardized format that also provides a level playing field for all contestants. 

In addition, this racing workout provides you consistency of the race format across all event locations. So that athletes may compare their progress and times. The region or location of competition doesn’t have any effect on the Hyrox workout. This feature fosters a sense of competition and global community. 

Athletes are turning this global fitness race into a movement with zeal and zest. Continue reading this article because the article includes all necessary information about hyrox workout. You will also learn about what elite athletes do before heroics and how this racing workout is contributing to their performance and efficiency.

What is Hyrox Workout?

Hyrox workout is a new pattern of racing workout that has been split into eight functional workout stations with eight 1 km runs. All the runs are completed with the same pattern  no matter to which category or division they belong. There is no limitation for time in Hyrox workout. Therefore, Hyrox is best and suitable for all levels. However, you can find easier and harder categories to compete with others. Category selection depends on your experience and endurance. For this purpose, you must go through basic categories of hyrox, which are noted below:

Divisions of Race

Fitness levels vary from person to person. Therefore, the event offers different divisions to accommodate, including:

Open: This is the best form for recreational athletes. This is known as standard format.

Pro: This is made for the experienced participants. It includes heavier weights at workout stations.

Doublers: This needs two teams to complete. But you can split the weight. Therefore, it is considered the best event for first-time visitors.

Relay: It is done with four teams. In this event each member has to complete two runs and two functional workout stations.

All the features are full of variety. That;s why HYROX is considered best and accessible fir a large number of audiences. You can participate in the events of HYROX workout as a common man. This means there is no need of being a professional athlete. However, most of the participants of this workout belong to obstacle course racing, general fitness, running or Cross fit.

In addition, HYROX is an effective way to test different elements or levels of fitness, ranging from cardio endurance and raw strength to mental focus under fatigue and pressure. 

Hyrox Singles Open

This is the two participants format that is also easiest of all. Open singles refers to a solo category that comprises completion of all eight functional workout stations and  1 k runs by each participant. That’s why it is different from the pro format because the weight of equipment is used during five  of the eight stations.

Hyrox Singles Pro

This is the hardest format in HYROX. In this workout the participants have to shift huge weights at each functional fitness station. That’s why only the fastest and sharp pro participants usually qualify for Elite 15. Elite 15 is a separate series that makes 15 best HYROX competitors in the world compete against each other. The athletes compete against each other at several events throughout the year that ultimately ends with qualifying for HYROX World Championship. 

Hyrox Doubles

In this category, the teams may consist of all men, all minor mixed. But the weights are the same as in the women’s singles category. No matter if it is a men, women or mixed team. Both teams have to complete all eight of the runs. However, sharing of work at functional fitness stations is allowed. This feature makes this event easier than the equivalent singles event because you can get an opportunity to take rest and receiver between the intervals.

HYROX Pro Doubles

This is the hares category of double events. In this category the pro participants continue weights upped in line with the singles pro category.

HYROX Relay

This Hyrox division is not only a great way for the beginners but also provides the best patience of the action before moving onto singles or doubles events. It needs four titans to complete the events and each team has team members who can complete two legs, in which one leg consists of a functional workout station and a 1 km run. Thus it is known as the most beginner-friendly event of HYROX.

What to Expect in a Hyrox Race?

Fixed sequences of exercises are required to follow in the HYROX race. This event helps you to train yourself for each functional station without any mistakes. The standard race event  usually looks like:

• 1 km run.
• 1 km ski Erg.
• 1 km run.
• 50 meters sled plush.
• 1 km run.
• 50 meters sled plush.
• 1 km run.
• 80 meters burpee broad jumps.
• 1 km run.
• 1 km row.
• 1 km run.
• 200 meters farmer’s carry.
• 1 km run.
• 100 meters sandbag walking lunges.
• 1 km run.
• 100 wall balls.

8 Functional Fitness Stations in HYROX Workout

You will find challenging techniques, strategic pacing and unique competitions in each station. A simple breakdown of what you will perform is noted below:

Ski Erg (1 km)

This is a type of full body cardio they not only target your core but also bring perfection in your upper body. You have to resist the urge to go all out.

Sled Plush (50 M)

This is the most popular form of Hyrox Workout. Pushing off a heavy sled back and forth in two 300 meter stretches will give you the advantage of a strenuous workout. But you can enhance the effect by replacing the race with heavier weights.

Sled Pull (50 m)

This is the technical way of working out. You need to perform it with proper technique. Various methods are used to do this, including walking backward with a rope, or arm-over-arm pull. You can choose one of them which would allow you to move their sled with minimal energy expenditure and more efficiency.

Burpee Broad Jump (80 m)

A great combination of explosive movements and cardio can help maintain a steady pace. 

Row (1 km)

This is the most challenging station that represents an amazing combination of resistance training and cardio. It engages your large and strong muscles of the body such as leg, core, back and arm muscles. Performing these two workouts with a blend of controlled effort and efficient technique can help you get prepared for the next half of the race.

Farmer’s Carry (200 m)

This station includes carrying heavy kettle-bells in each hand. Try to spend less time pausing to rest because gripping strength is a major factor that makes it useful.

Sandbag Walking Lunges (100 m)

performers often experience a serious leg fatigue at this station. You can practice here like a race. These conditions help you keep yourself from tightness and pain. 

Wall Balls (100 reps)

This is the last station which is associated with your mental strength and high approach. Strong finish is the best part of this final stage. You can finish strong by pushing yourself forward while breaking the reps into manageable  sets.

The Running Phase

Half of the Hyrox race consists of a running phase. Therefore, you need to maintain a strong pace under fatigue and tightness to succeed. Constant and strong pace running is the major requirement while you’re recovering from the intensity of the final stage. This means you should be an expert in compromised running. Here you need certain features to fulfill the demands of the running phase, including efficient breathing, cardiovascular conditioning and leg stamina. 

At this stage, adding zone 2 runs with length and steadiness can help build your aerobic capacity. Along with adaptation to race-pace conditions in the form of tempo sessions and interval runs. Incorporating these alongside your routine workouts  will prepare your body to handle both tasks in equilibrium.

Is Hyrox Good for Beginners?

Hyrox is not a specific type of workout. Everyone can do it. It is easy to take part in a Hyrox workout. You need to go on the website and purchase a spot in the division you want to compete in. It is categorized into two basic categories, Open and  Pro. All abilities are instructed in these two categories. For example,the open category is good for those who wish to challenge themselves while the pro category is effective for those who aim to get a higher level of fitness. They must have an aim to compete against international athletes. People like both categories therefore, a large number of people purchase the tickets hurriedly. People who do not act fast always miss the opportunity and remain on a waiting list. Therefore, it is good to remain active when registration is open. 

If you’re one of the most serious athletes who have racing inspiration, you would look for the prestigious category. The entrance procedure is easy and starts at very low. People are taking interest in Hyrox because the movements don’t need a massive amount of skills as compared to other workout plans or sports. So anyone can join, whether it’s an international level committed athlete or an average gym going beginner. 

In addition, Hyrox is also the best choice for those who want to enhance their endurance, fitness and overall fitness. Low entry basis indicates that it is open for all types of participants. Studies show that the main purpose of Hyrox is to offer a standard fitness competition which can be accessible to all levels of athletes.

Training for Hyrox

Three strong pillars are the structural base of Hyrox, running, strength and conditioning. So you can follow the plan jotted below for as weekly workout regimen:

• Interval-based and steady running sessions.
• Recovery and mobility workouts to limit the injuries.
• Functional circuits simulate the race sequence.
• Strength training to enhance endurance especially in leg muscles.

As a beginner for certain movements, you need a coach or trainer so that you may get exact knowledge about the strength training and running phases. You also can join sessions or workshops  for this purpose. You may also learn about certain techniques that can help you while fatigue disturbs you during sessions. On a race day, you need to practice full run through so that you may build self-confidence and improve the transition. 

Here are common examples that can be integrated:

20-Minute Workout should include:

• 300 m run.
• 2 minutes Ski Erg.
• 15 m  sled push.
• 20 burpees broad jumps.
• 2 minutes row
• 40 m farmer’s carry.
• 10 sandbag lunges.
• 10 wall balls.

Conclusion

Hyrox has become the fastest growing fitness competition around the world. This is the popular type of workout that consists of eight functional exercises, each of them preceded by a minimum 1 km of run. In total you perform eight functional workout stations after each run segment. The race or run is always performed indoors, which is necessary to improve consistency in different climates, surfaces, and layouts. That’s why this is considered the most powerful physical activity event across all regions of the world. 

In addition, Hyrox provides you the opportunity to compare your times and abilities to other athletes who belong to different countries of the world. This may lead to creating a supportive but competitive environment. Hyrox also has a unique feature that if you know what to expect. In short, Hyrox is best for your preparation if you wish to achieve your goal of high fitness level with confidence, great mental approach and personal grooming.