How To Train For HYROX As A Beginner (Step-By-Step Plan)
So you want to train for your first HYROX….where to start? There is so much noise online as to what you should and shouldn’t do. However, this article breaks down my key advice for anyone starting with HYROX training as a beginner in a step-by-step format.
Step 1- READ THE RULEBOOK!
Get your head around all of the different stations, the format and the rules. Be sure to know this before you begin any training! Click here to view the rulebooks.
Step 2- Practice Each Station In Isolation
Depending on where your fitness levels are currently at will depend whether you go straight into doing the full distances (as per a HYROX race and outlined in the rulebook) OR whether you break it up. Re weights, do a weight that you can maintain technique. If this means going lighter than race weight then that is fine for now!
If fitness allows, do full distances on stations and take a 90s rest in between. If that feels too much for now then do half the distances and increase the rest. If that feels too easy then do an ‘in-between’ and do half distances, but repeat twice. This way you accumulate full distance, but it isn’t as challenging re all the volume in one go.
Step 3- Add In Running
After ‘step 2’, you should now be confident with each of the stations. Now, let’s get you training them alongside running (as you will need to do for HYROX).
This could be as simple as doing the ‘step 2’ format, but adding in a 400m run prior. Depending on your fitness levels, you may even like to do 800m prior to each station. Still take your 90s rests. We are gearing you up for ‘Step 4’ here.
Step 4- Complete A ‘Half HYROX’
Now that you have got yourself doing runs + stations, the next step is to put it all in order with minimal rest. Aim to do a ‘Half HYROX’ at this stage. 500m runs prior to each station and complete each station at half the distance. If you can, do race weights for each station. If you are not quite there then no worries as we can build your strength for it in future! I host monthly ‘Half HYROX’ simulations. See upcoming dates here. Otherwise, I do also offer private simulations.
Now, with my 4 step process, you are now no longer a beginner and you know clearly what is expected of you in a HYROX race. You have completed your first ‘Half HYROX’. It is time to ramp up your training from here and get your volume increased, so that you are HYROX race ready! You may also like. toadd in some runs to your programming to get you a faster runner (this goes a long way re HYROX performance!) For help with this, I offer online HYROX programming (more info here) and face to face personal training (more info here). If this is of interest then get in touch here.
