As if the rest of the race wasn’t hard enough, it finishes off with the squatting and throwing ordeal of 100 wall balls.
What we’re saying is: you’re not given a break. Woods knows exactly when the burn starts to hit. “Personally, the hardest section of the race is the fourth run after the burpee broad jumps,” says Woods. “It’s far enough into the race that the adrenaline has worn off, but you still have a long way to go. The burpees jack your heart rate up, so it takes a lot of determination to keep a good pace on the following run and get to the rower.”
Where can you take part in Hyrox?
As mentioned, you can train anywhere but the races themselves are held globally, from Madrid and Incheon to New York and Dubai. The next UK event is in Manchester in January. For more information and to find your nearest race, visit the Hyrox website.
How to train for Hyrox
Woods says that fresh Hyroxees will see rapid improvements by approaching the event in small chunks and at a high intensity, repeating sections of the race in the gym. In order to take it to the next level and be in the best shape pre-race, however, it’s vital to periodise your training.
“In my training, high-intensity intervals, traditional strength workouts and running stay in the program year-round, but each training cycle will have a different focus depending on when my race is,” explains Woods. Ahead of the World Championships in June, Woods is sticking to the below:
6-4 months out: strength focus
2 upper strength workouts, 2 lower strength workouts, 1 HIIT workout, 1 long run, 1 recovery run
4-2 months out: build your running
2 full body strength workouts, 1 HIIT workout, 4 runs
2-0 months out: even balance of running, strength and Hyrox
2 strength, 2 Hyrox-specific, 3 runs
2 weeks out: time trial
Time sections or the whole race
1 week out: taper
Bring running volume down, take out heavy strength sessions and just practice the Hyrox movements at race pace
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