Try this Hyrox workout to improve your running

by Ravi Ram

If you’re looking for a way to take your running to the next level and improve your overall fitness, then you may want to consider trying out a Hyrox workout. Hyrox is a fitness race that combines running with basic functional strength movements, such as burpees and lunges. The event consists of 8km of running and eight functional workouts, making it a challenging but rewarding experience.

One of the reasons why Hyrox has gained popularity is that it is accessible to athletes of all levels. There is no finishing time restriction, and no qualification is required to enter. However, to do well at the event, you need to be relatively strong and have some experience in running. The event is relatively intense, taking an average competitor between an hour and a half to two hours to complete. The best in the world can complete it in just 54 minutes, while the longest time recorded is over four hours.

Throughout the event, you will be running a significant portion of the time, which means you need to train your running endurance. Additionally, you need to be prepared to run sub-optimally as your legs will be fatigued from the previous stations. This requires tactical thinking on when to push hard and when to take it easier.

Training for Hyrox offers several benefits for runners. It adds variety to your training routine and incorporates strength training and cross-training, which can improve your overall fitness. Strength training helps develop robust muscles and increases leg strength and power. This can lead to better running performance, especially during the closing miles of long runs. Additionally, the mental strength gained from completing challenging exercises like burpees can have a positive impact on your running mindset.

To incorporate Hyrox training into your routine, you can try a three-part session that simulates some of the movements from a Hyrox event. This session combines running with strength and conditioning movements to improve work capacity and strength. The workout includes exercises such as ski erg, sled push and pull, wall balls, farmers carry, burpee broad jumps, and sandbag walking lunges. The session should be completed with proper warm-up and cool-down exercises.

When training for Hyrox, it’s important to maintain a maximum sustainable intensity, where you are working hard but not reaching a point where you need to stop moving. Pace yourself appropriately, so you can complete each round with minimal rest while still feeling out of breath at the end. Take advantage of the rest periods between rounds to recover. All movements and weights within the session are specific to Hyrox, which allows you to practice the exact movements you will encounter in a race.

If you’re interested in participating in a Hyrox event, you can incorporate Hyrox-specific training into your routine. Focus on exercises that fatigue your legs, such as sled pushes, lunges, and squats, while also incorporating running at a fast pace. This will help you prepare for the challenges of running with heavy legs.

In conclusion, participating in a Hyrox workout can take your running to the next level and provide multiple benefits for your overall fitness. By combining running with functional strength movements, you can improve your leg strength, endurance, and mental resilience. So why not give Hyrox a try and see how it can enhance your running performance?

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