HYROX racing involves running a kilometer and completing a functional workout station, repeated eight times. It’s a unique challenge that pushes even seasoned endurance athletes to their limits.
On Oct. 1, 2024, Dr. Gommaar D’Hulst, a senior scientist at ETH Zurich, Switzerland, shares advice for endurance athletes (triathletes, runners, cyclists) looking to transition to HYROX.
6 Actionable Tips HYROX Racing Success
Physiology Change
Train Functional Movements
Compromised Running
Practice Transitions
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Unlike endurance sports like triathlons, which predominantly rely on aerobic capacity, HYROX demands significant explosive strength and anaerobic power due to its high-intensity functional movements, including wall balls, sled pushes, and burpees.
To thrive in HYROX, endurance athletes must modify their training approach from long, steady-state workouts to high-intensity intervals and strength training. Below are six endurance tips for aspiring HYROX athletes:
1. Physiological Adaptation
D’Hulst highlights incorporating high-intensity interval training (HIIT) to develop the anaerobic capacity crucial for HYROX. HIIT involves short bursts of maximal effort followed by brief recovery periods. (1)
D’Hulst suggests including exercises like sled pushes and farmer’s carries during HIIT sessions to specifically target the energy systems crucial for HYROX.
Work at or above your lactate threshold to teach the body to produce energy anaerobically.
[Related: How To Master Progressive Overload for HYROX and CrossFit]
2. Available Movement Proficiency
Movement efficiency is paramount in HYROX to minimize wasted time and energy. D’Hulst stresses practicing functional movements with proper form, even at moderate intensities, to build muscle memory.
D’Hulst recommends every minute-on-the-minute (EMOM) workouts at a moderate intensity (RPE of 6-7), prioritizing technique over speed. This helps develop neuromuscular patterns and optimize movement efficiency, ultimately conserving energy during the race.
Sample 20-minute E2MOM
25/20 calorie SkiErg
50-meter double kettlebell farmer’s carry
25/20 calorie RowErg
50-meter sandbag lunge
25/20 calorie SkiErg
50-meter sled push
25/20 calorie row
50-meter sled pull
[Related: Hybrid Athlete Fergus Crawley’s Advice To Teenagers Starting Their Training Journies]
3. Prioritize Strength and Power Development
Strength and power are equally as important as endurance in HYROX. D’Hulst recommends compound exercises like squats, deadlifts, and presses to build the requisite strength for efficient movement and sustained speed throughout the race.
4. Train for Compromised Running
Seamlessly switching between anaerobic and aerobic energy systems is critical in HYROX. Athletes must recover quickly from intense functional fitness stations to transition to running.
The goal is to always start the run in a deoxygenated state.
D’Hulst recommends simulating race conditions in training. For example, perform 50 wall balls followed by an 800-meter run. This trains the body to cope with the fatigue and oxygen debt accumulated during functional movements.
5. Practice Transitions
Smooth transitions between running and functional fitness stations maximize efficiency in HYROX. D’Hulst advises rehearsing these transitions, including changing equipment if necessary to optimize efficiency and maintain race pace.
6. Fuel Strategically
While elite athletes can complete the race without additional fuel, most competitors must replenish their glycogen stores during the event. D’Hulst recommends consuming 30-60 grams of carbohydrates every 45 minutes to maintain energy levels. (2)
D’Hulst cautions that high-intensity exercise can impair digestion. He suggests gradually increasing carbohydrate intake during high-intensity training to improve nutrient absorption and avoid stomach discomfort on race day.
References
Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021;18(13):7201. Published 2021 Jul 5. doi:10.3390/ijerph18137201
Jensen J, Rustad PI, Kolnes AJ, Lai YC. The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise. Front Physiol. 2011;2:112. Published 2011 Dec 30. doi:10.3389/fphys.2011.00112
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