So, you’ve just signed up for one of the most challenging, yet rewarding, fitness competitions known as the Hyrox. Now is the time to hit the ground running and prepare physically and mentally so that you can bring your all to the track. As with any major fitness competition, your performance will only be as good as your preparation.

In an effort to set you up for success, we want to provide you with a clear guideline from the personal trainers at Carbon Performance on how to prepare inside and out for the Hyrox race. Get your running shoes, your water bottle, and a notepad as we look at ways to make you feel comfortable and ready for a competition of a lifetime.

What is Hyrox?

Making its debut fall of 2017 in Hamburg, Germany, the Hyrox challenge is a fitness race that encompasses endurance, strength, and functional fitness. In the following years, this unique fitness competition has expanded across different countries, gaining a loyal following amongst gym and fitness enthusiasts. Noted as one of the biggest, international fitness events in the world, the Hyrox challenge produces over 40 races in major cities across the world each year.

The Hyrox challenge is also one of the fastest growing fitness competitions with its unique approach of combining running with functional exercises. Their events are well-structured and hosted all over the world, making it a destination competition experience. It also brings a sense of community to participants, due to its team-based competition options, like their team relay.

The Hyrox Challenge Template

The Hyrox challenge template is fairly straightforward, but don’t be deceived, as this is more of a marathon, not a sprint. The race template looks like this, and is repeated 8 times in this order:

  • Run 1 km
  • Complete functional workout station
    • 1km SkiErg
    • 50m sled push
    • 50m sled pull
    • 80m burpee-broad jumps
    • 1km row
    • 200m kettlebell farmers carry
    • 100m sandbag lunges
    • 100 wall balls

After you complete each 1km run, you jump right into the next workout in the order above. Daunting? Yes. Is it possible to be prepared? Absolutely. That’s where Carbon Performance comes in.

How Carbon Performance Prepares You to Dominate the Hyrox Arena

The best way to prepare for the Hyrox challenge is by simply practicing the event as close as possible. Ideally you want your body and mind to be ready for the day of competition, without your brain or body being surprised by the intensity it can bring.

At Carbon Performance we can join you during your Hyrox preparation through our state-of-the-art equipment, fitness classes, and personal training to take you to the next level.

Here are three main aspects you want to prepare for in the months leading up to the big competition, and how our team can help you in these areas.

Fitness Preparation

Physical fitness is everything in the Hyrox arena. Like we mentioned earlier, try to mimic the Hyrox schedule as close as possible during your training period. This can look like visiting Carbon Performance 4 – 6 times a week to focus on cardio, strength, and endurance.

If you decide to go the route of working with a personal trainer, they can curate a personalized workout schedule for you, with nutrition included, so that you can take on the Hyrox arena with zero doubt and full confidence in your mind and body. Another perk to preparing with a Carbon trainer is that they can monitor and adjust your form, which decreases the chances of injury. But, if you feel confident and comfortable to train solo or with a friend, our facilities can set you up so that you feel prepared and ready for your race.

Whether you train the event template solo or with one of our personal trainers, here are some fitness preparation tips to keep in mind for the Hyrox race:

  • Create Benchmarks: Make a list of goals, or benchmarks, you want to meet either weekly or monthly during your preparation period. You can create this with a Carbon personal trainer, or solo! This can look like running a .5 mile within a certain time, increasing your weights bi-weekly, or completing a Hyrox functional workout once a visit to your gym. You can get creative with your benchmarks, but keep in mind that you want your body to be familiar with what the Hyrox template looks and feels like. You will know you’re preparing correctly when you find yourself feeling a “good” level of exhaustion as you get to the end of your reps or distances. The key here is getting your body familiar with hitting max capacity during your training.
  • Don’t Neglect Cardio: Cardio plays a key role during your preparation for the Hyrox race. Not only will you be running a total of 8km during your competition, but cardio also helps your body grow in endurance. Having strong levels of endurance expands to more than just a strong body, it also gives your body more stamina and mental strength. These are all needed during the Hyrox race since endurance is a key focus of the challenge. So be sure to hit up the treadmills at Carbon and adjust your tread and speed to meet those previously discussed benchmarks!
  • Incorporate Strength Training: Most of the exercises during the functional workout stations are focused on strength training. It can be fruitful to spend a proportion of your time training using the exact functional workouts that are on the template. At Carbon Performance, our gym equipment comes from some of the top manufacturers like Arsenal Strength, Panatta, Hammer Strength, Prime, Atlantis, and Life Fitness. You will be sure to find Carbon equipment to train on for Hyrox preparation like sandbags, rowing machines, and balls for ball wall.
  • Add Balance: Adding balance to the end of a workout can help break up the monotony of Hyrox preparation while offering stretching and flexibility to your body. Workouts like yoga and pilates can be an excellent way to keep your body going, but incorporating more gentle movements. If you’re someone who does not like to take off days from the gym, but still needs some rest, then restorative classes like yoga or pilates can scratch that itch for you. Consider adding either class to your preparation schedule which are both available with Carbon Performance.

Nutritional Preparation

Don’t forget your nutrition during your Hyrox preparation! If you need help narrowing down what your daily intake of carbs, fat, and protein should be, then connect with one of our personal trainers. Overall, make sure you’re fueling your body with an adequate amount of protein so that you can train and compete hard. And don’t skip out on proper hydration and electrolytes.

Self Preparation

Another aspect you want to keep you with during your preparation is your overall self! Be sure you’re taking rest days when needed so that your body can recover after intense workouts. Additionally, aim for at least 8 hours of sleep for your muscles to repair, and take adequate rests during your workout to restore energy.

Hyrox Training Workout Schedule

For those who are more visual learners, here is a sample of a Hyrox training workout schedule:

Sunday: 30 minute run and upper body workout with weights (30 minutes)
Monday: 100m sprint followed by 100m jog, 24 reps (30 minutes) and 2 Hyrox functional workouts (30 minutes)
Tuesday: 30 minute run and lower body workout with weights (30 minutes)
Wednesday: 100m sprint followed by 100m jog, 24 reps (30 minutes) and row machine (30 minutes)
Thursday: 30 minute run and 2 Hyrox functional workouts (30 minutes)
Friday: 100m sprint followed by 100m jog, 24 reps (30 minutes) and 2 Hyrox functional workouts (30 minutes)
Saturday: Restorative workout like yoga or pilates (60 minutes)

Prepare for Your Hyrox Challenge at Carbon Performance

Get prepared for your Hyrox challenge with the team at Carbon Performance in Nashville, TN! Both of our locations in the Nations and Franklin are available to bring your training experience to the next level. Connect with one of our team members, or schedule a free consultation with one of our personal trainers today. We look forward to helping you prepare for your next Hyrox challenge!