Getting Ready for HYROX: Training Tips from a World Champion

If you’re into fitness or strength sports, you’ve probably heard of HYROX. For those who are new to it, HYROX is a fitness race that involves a variety of challenges with a run in between. The competition consists of eight rounds, which can take around an hour to complete, depending on the fitness level of the athletes. Whether you’re a beginner or a seasoned athlete, HYROX offers something for everyone, including non-competitive workouts for those who want to push themselves.

However, if you’re considering entering a HYROX race, you’ll need to take your training to the next level. Fortunately, former HYROX world champion Hunter McIntyre has shared his guidance on how to get ready for a HYROX event. In this article, we’ll break down McIntyre’s tips and provide you with a comprehensive training plan to help you prepare for the ultimate fitness challenge.

Understanding HYROX

Before we dive into the training tips, it’s essential to understand what HYROX is all about. HYROX is a fitness race that combines running with a variety of strength challenges. The competition is designed to test your endurance, strength, and agility, making it an exciting and challenging event for athletes of all levels.

McIntyre’s Training Tips

McIntyre, also known as “The Sheriff,” has dominated the HYROX scene, and his training tips are invaluable for anyone looking to prepare for the competition. Here are some of his top tips to help you get ready for HYROX:

Run on Hills… a Lot

Running is a significant component of HYROX, but it’s not just about running on flat terrain. McIntyre recommends running on hills to improve your endurance and build leg strength. “Run mountains as much as you can,” he says. “The inclines will give you tough legs, and HYROX is a tough running sport if you get what I’m saying.” If you can’t run on hills, a treadmill is a good alternative, but don’t assume a regular jog will cut it. “This sport isn’t flowy like marathon running,” McIntyre emphasizes.

Become a Master of Bodyweight Training

While heavy weights can be impressive, they’re not the most effective way to prepare for HYROX. McIntyre believes that bodyweight training is the way to go. “You have to do a f*** ton of air squats and pushups,” he says. If you find bodyweight exercises too easy, try adding a weighted vest to increase the challenge. “If I can get you in a weighted vest and get you to do hundreds of reps, then when you get to 100 wall balls or 100 lunges or 50 burpees, it’s not a question. You just ram through the stuff.”

Heavy 20-Rep Squat Sets

McIntyre is a fan of heavy 20-rep squat sets, which can help improve your strength and endurance. “It’s a stick of dynamite that everyone should go through when getting ready for HYROX,” he says. “It’s a strength capacity kind of thing.” This type of training will help you build the mental and physical toughness you need to tackle the challenges of HYROX.

Weighted EMOM Workouts

For those who don’t have access to a squat rack, McIntyre recommends weighted EMOM (Every Minute on the Minute) workouts. This type of training involves performing a set number of reps, resting for the remainder of the minute, and then starting again at the top of the next minute. McIntyre suggests using a 10- to 30-pound weight vest and getting comfortable with being uncomfortable. “Do pushups, rest, pushups, rest, and repeat that until you’ve done five rounds. Then, do the same with air squats. You can also do these with TRX pullups or rows if you have the straps, and even lunges.”

Do a Half Marathon Before Entering a Race

While there’s no official qualification to enter a HYROX race, McIntyre recommends that you should be able to run at least a half-marathon before competing. “You will be running close to ten miles total (in HYROX). If you can’t do that alone, then you’re going to have a rough day in a race.” This will help you build the endurance you need to tackle the running component of HYROX.

Eat a Lot of Carbs for Fuel

When it comes to nutrition, McIntyre is a firm believer in the importance of carbs. “Carbs are king, sugar is king,” he says. He recommends consuming two to four energy drinks per day, depending on your training intensity. McIntyre is a fan of CELSIUS, which provides him with the energy he needs to power through his workouts. He also emphasizes the importance of regular food sources like hominy, rice, and bread, which may seem counterintuitive to some fitness enthusiasts. “What they say will kill you will make you superhuman as long as you keep moving. If you are a mover and shaker like me, it’s jet fuel.”

Sample Workout Plan

Here’s a sample workout plan that incorporates McIntyre’s training tips:

Monday ( Upper Body):

• Warm-up: 10-15 minutes of cardio (jogging, jumping jacks, etc.)
• Pushups: 3 sets of 20 reps
• TRX pullups: 3 sets of 15 reps
• Rest for 60-90 seconds between sets

Tuesday (Lower Body):

• Warm-up: 10-15 minutes of cardio
• Squats: 3 sets of 20 reps
• Lunges: 3 sets of 15 reps (per leg)
• Rest for 60-90 seconds between sets

Wednesday (Rest day)

Thursday (Upper Body):

• Warm-up: 10-15 minutes of cardio
• Pushups: 3 sets of 20 reps
• TRX rows: 3 sets of 15 reps
• Rest for 60-90 seconds between sets

Friday (Lower Body):

• Warm-up: 10-15 minutes of cardio
• Squats: 3 sets of 20 reps
• Deadlifts: 3 sets of 15 reps
• Rest for 60-90 seconds between sets

Saturday and Sunday (Rest days or active recovery)

Conclusion

Preparing for a HYROX event requires a well-structured training plan that incorporates a mix of cardio, strength training, and nutrition. By following McIntyre’s tips and the sample workout plan outlined above, you’ll be well on your way to building the endurance, strength, and agility you need to tackle the challenges of HYROX. Remember to stay focused, listen to your body, and have fun. With dedication and hard work, you’ll be ready to take on the ultimate fitness challenge and crush your goals.

FAQs

Here are some frequently asked questions about HYROX and training for the event:

Q: What is HYROX?

A: HYROX is a fitness race that combines running with a variety of strength challenges. The competition is designed to test your endurance, strength, and agility.

Q: How do I prepare for a HYROX event?

A: To prepare for a HYROX event, you should focus on building your endurance, strength, and agility through a combination of cardio, strength training, and nutrition. You can follow the training tips outlined in this article and incorporate them into your workout routine.

Q: What kind of nutrition do I need for HYROX?

A: For HYROX, you’ll want to focus on consuming a diet rich in carbs, protein, and healthy fats. You can also consider supplementing with energy drinks or other nutrition products to help fuel your workouts.

Q: How often should I train for HYROX?

A: The frequency of your training will depend on your current fitness level and goals. As a general rule, you should aim to train at least 3-4 times per week, with at least one day of rest in between. You can also incorporate active recovery days, such as light cardio or yoga, to help your body recover.

Q: Can I do HYROX if I’m a beginner?

A: Yes, HYROX offers workouts and challenges for all fitness levels, including beginners. You can start with shorter workouts and gradually increase the intensity and duration as you build your endurance and strength.

Q: How can I stay motivated and focused during training?

A: To stay motivated and focused during training, you can set specific goals for yourself, find a workout buddy or