HYROX Training Planning: The Essential Training Components
A common mistake in HYROX training planning is focusing too much on HYROX-specific exercises and workouts. This often leads to the neglect of fundamental training, which includes the components of strength training, endurance training, and mobility training. Let’s take a closer look at each of these components.
Strength Training
Fundamentals: Strength training is the foundation of any successful HYROX preparation. The goal is to improve both maximal strength and muscular endurance. This is achieved through a well-structured program that focuses on compound exercises.
Key Exercises:
Squats: This exercise strengthens the thighs, glutes, and lower back. Vary between front squats, back squats, and goblet squats to activate different muscle groups.
Deadlifts: One of the best exercises for the entire body, especially the back, glutes, and hamstrings. Vary between conventional, sumo, and Romanian deadlifts.
Bench Press: This exercise targets the chest muscles, shoulders, and triceps. Vary the grip and the incline (flat, incline, decline) to train different muscle areas.
Shoulder Press: Shoulder presses primarily target the shoulder and triceps muscles. Alternate between strict presses and push presses.
Pull-Ups: Essential for developing the back muscles and arms. Vary between wide, narrow, and neutral grips.
Training Structure:
Muscular Endurance: Use lighter weights with higher repetitions (12-15 reps per set). Perform 3-4 sets and keep rest periods shorter (60-90 seconds).
Maximal Strength: Work with heavy weights and low repetitions (3-5 reps per set). Perform 3-5 sets and allow longer rest periods (2-3 minutes).
Endurance Training
Aerobic Endurance: Long-distance endurance is crucial to sustain the overall load of the competition. Incorporate regular, steady runs or rowing sessions into your program.
Example: Jogging for 45-90 minutes at a moderate pace (heart rate zone 2) or rowing for 45 to 90 minutes at a constant intensity.
Anaerobic Endurance: High intensity and fast intervals are key to mastering the short, intense efforts in the competition.
Interval Training: Alternate between high and low intensities.
Example: 10 x 400 meters sprints with 1-2 minutes rest in between.
HYROX-Specific Training and compromised running
HYROX workouts combine functional strength training with endurance elements. Regularly practice the specific disciplines of the competition to prepare optimally.
Key Disciplines:
Wall Balls: Improve strength and endurance in the legs and shoulders. Perform high repetitions and focus on clean technique.
Sled Push and Pull: Strengthens the legs, glutes, and upper body. Practice with various weights and distances.
Farmer's Carry: Carry heavy weights over a certain distance. This strengthens the grip, shoulders, and the entire body.
Burpee Broad Jumps: Combine strength and explosiveness. Practice both burpees and broad jumps separately and in combination.
Rowing: Rowing is an excellent endurance exercise that trains the entire body. Work on your technique and endurance through long, steady sessions and interval training.
Sandbag Lunges: Perform lunges with a sandbag on your shoulders. This trains the legs, core, and stability.
Mobility and Recovery
Mobility Training: Flexibility and mobility are crucial for preventing injuries and improving movement quality. Regularly incorporate stretching exercises and mobility drills into your training. Ideally, perform mobility exercises not directly before or after training, more likely in a separate session in the morning or evening.
Dynamic Stretching:
Example: Leg swings, arm circles, hip circles.
Static Stretching:
Example: Forward bend, butterfly stretch, shoulder stretch.
Foam Rolling: Self-massage with the foam roller can relieve muscle tension and improve blood circulation.
Example: Roll over calves, thighs, back, and shoulders.
In further articles we will analyse the single training components in detail