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Properly recovering from a full HYROX can take several days, and if you’re doing them too often you could end up overly fatiguing yourself, potentially leading to injury or adversely impacting the rest of your training. It’s also generally not optimal. For example, the best way to improve your lunges probably isn’t to just do 100m of weighted lunges each week. Splitting up the total you do into more manageable sets, perhaps with heavier weights, can often be more effective, as well as being easier to recover from. Similarly, you might want to practice farmers carries along with rowing, a portion of the race that will test your grip strength to a greater extent than other parts. Or working on your running after the lunges – something that can be especially difficult. You can design the session with specific elements of the HYROX race in mind. My wall ball exercises are almost always at the end of my training sessions because they are the final part of a HYROX race. Therefore, I will be fatigued when doing them, but I also don’t need to do anything afterwards (except collapse at the finishing line!). How Long Do You Need to Train for a HYROX? Number two would be the lunges, because they can be overlooked. They’re towards the end, maybe an hour or an hour and 15 minutes in, and it’s 200 metres of lunging over and over again. At that point in the competition, you need to have that extra energy and your legs need to be able to manage that. So the lunges are something that you should focus on in training too.
It’s not just aerobic endurance though that plays a part in HYROX, but also muscular endurance. For example, you need muscular endurance to be able perform 100 meters of sandbag lunges, once you are already well into the event. And then you need to be able to run another 1km after, followed by 75/100 wall balls! Bearing this in mind, some of your gym work should be at higher rep ranges than your pure strength work (more on that below). My coach used to say no equipment is not an excuse, so in honour of him, I want to say it’s possible. If you have to do it all at home, think about time and muscle. Look at how long it takes to do a section, and then try to get your heart rate up and hit the muscles that exercise hits for that duration of time. with each rep, on the concentric part of the movement, rather than just straightening your legs, also go up on to your toes slightly, lifting your heels off the floor. This adds a little extra power and preserves energy elsewhere in the body. Note – this is a personal preference – I’ve heard other people say they don’t like this – so test it out in training. The Canadian healthcare system is evolving. At HIROC, we’re here to make sure your team is ready with the right resources for the challenges of tomorrow. How best to train for HYROX depends a little on where you’re coming from. If we were to start with a beginner or someone who’s not familiar with HYROX, the best thing to do is build their base fitness, building endurance and strength.The predictability of a HYROX event can mean many people end up doing a full HYROX simulation (or a scaled down version) every week. I don’t think there’s anything wrong with doing a run through prior to an event, or the occasional scaled down version, but to regularly be doing them likely isn’t optimal. A coworker of mine bought my book, which was her trying to be supportive. My book also really wasn't in a genre she read. She got home and read a little bit of it before going to bed. The following day she went to work, as she always did. She left the book at her house, and her husband found it. She went home after her shift to find her husband reading it. He was so entrenched in the story that he couldn't put it down. She actually had to fight with her husband for him to let her read it. It was somewhat of a point of contention until one of them finally finished it. Her husband later said, "It was such a good story that he didn't want to wait to see what happened next. One thing to remember is that you don’t need to just train for running. The 1km runs will be required after the taxing functional stations, meaning that you will be running in a compromised state. Running 1km on fresh legs, feels very different to running 1km after 100meters of walking lunges, for example. Therefore, getting comfortable with compromised running is important. As you get closer to the event in particular, some sessions which involve compromised running will likely be appropriate.
For example, it takes people roughly four or five minutes to do the SkiErg section. So that means for five minutes, you would have to do something that targets your heart rate, and then also your arms. So I would do burpees with double press-ups. Be creative. Do you need to consider how you fuel for a HYROX event? To reiterate, I’m not saying it’s a bad idea to occasionally replicate a HYROX race in your training; I would just be careful of falling into the trap of doing it too often.
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aim to not move your arms more often, or higher, than they need to for you to hit the target with the ball (the thinking here being that, for many people, the arms and shoulders are the weak points of the movement and likely to fail before the legs, though this will vary by athlete). Much of your strength training, for maximum effectiveness, would normally be done away from your endurance sessions (though as you approach closer to a HYROX race, you may look to combine the two so as to get used to the strength work in a more aerobically compromised state). With an ever-growing population, hospitals, clinics, midwifery groups, family health teams, and other healthcare organizations must equip themselves with practical risk and safety knowledge. Through working together, we can create the safest healthcare system. This all said, there is a time and place for HYROX simulations, or metcons that incorporate the required HYROX movements. Something to bear in mind when doing these is understanding what you are trying to achieve out of the session. For example, you may want to specifically work on your upper body one day, and give your lower body more of a rest, so include more upper body based exercises that day. Alternatively, you may be aware of specific weaknesses (perhaps based on previous races) that you want to focus on, and so would do these more regularly than other exercises. For example, I knew that sled pulls and farmers carries were a weakness for me, so once a week I included a session that looked like this: It is an important station where there is a large variability in the times that athletes complete it in. But, unlike with other stations where that applies, you can push yourself to your absolute limit to get them done because it’s the end of the race. This is where leaving something in the tank goes out the window – by the time you reach the wall balls your tank will likely be almost empty, and you should use the wall balls to fully empty it!
when catching the ball, try to have already just started the squat movement downward. This is much more efficient than catching the ball with straight legs, and then beginning your squat. The IRM Risk Register is an online tool providing a platform for healthcare organizations to identify, assess and manage key organizational risks. Our Integrated Risk Management for Healthcare Organizations guide and the Taxonomy of Healthcare Organizational Risks supports it. A large number of wall balls repetitions will test many muscles of your body. For example, you’ll be using your quads and glutes, with all the squatting, as well as your triceps and delts for the ball throwing element of the exercise. And obviously you’ll also be getting tested aerobically with so many reps required at the end of a long race. It really is the ultimate finisher. It’s worth adding at this point, because of all the muscles tested, that practising wall balls isnt the only way to train for them. Other exercises such as thrusters, over head pressing, and squats, can all carry over very well to the wall ball movements. do your best to control your breathing throughout. I like to breath in at the bottom of the squat (which almost happens fairly naturally), and then breath out at the top of the rep, as you release the ball.when you have the ball in your hands, you want to keep it as close to the body as possible. Holding it out away from you will put extra pressure on the shoulders, and waste valuable energy. And then in third place, I’d say running. I mean, it’s so obvious, but people struggle! Can you train for a HYROX at home? That session helped to improve my carries and pulls, as well as my aerobic endurance, all in a compromised state. When training for wall balls in isolation, there are obviously a variety of options in terms of sets, reps, and weight of ball you could use. Periodisation and progression in your training is important. An example session might be to do 4 sets of 20 reps with the heaviest ball you can manage that for (unbroken each set), with a 2-minute rest between each set. This can then progress (perhaps in terms of rep, sets, or less rest) over time.
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