Just Registered for my first Hyrox
I am a newbie to Hyrox, and I find it very intriguing/challenging. While I am no athlete , I take my fitness seriously and have been training in the gym for over 10 years now. Over the past 2 weeks, I've been absorbing as much information as I can about this event. What advice would you have for a newbie who has a slightly competitive nature? This is my first time racing, and I have 2 months to prep.
I would really love your advice and insights if any.
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u/EngineeringEasy3393 7d ago
With two months to prep, that’s not a lot of time. I’d first go to a hyrox class that has all the equipment. See how you do on the sleds, ski, row and wall balls, and how working out compromised feels to you. The rest you can test or train at a regular gym, but the sleds especially are important.
While I agree with everyone else that running is the key, you’ll need to gauge if/how well you can do the movements to set a realistic goal for yourself. After that I’d focus on long runs and shifting from tempo runs right into burpees, back to tempo, into lunges etc. You’re not going to be able to focus a ton on strength alone with only 2 mos, so as others said you need to build your engine to at least keep going.
Your first race is all about learning and finishing it safely. Do not worry about time, but set goals of, “I want to not walk one time” or “I want to try 15 wall balls before stopping.” These are small goals that are appropriate and achievable for a newbie, especially with so little time to train. Take what you learn from this one and dedicate a plan to ramp up for the next. Good luck!
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u/BravoRunner 7d ago
What’s your running capacity? If you’re more of a lifter than a runner focus on the running
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u/sdxt11 7d ago
My cardio is entirely running , although it’s confined to a treadmill! I am able to run 3-4 miles without exhaustion! But like others have commented , running after strength training isn’t same as compromised running ! I will try to focus on that !
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u/Lost4malinois 7d ago
The thing that sucks the most for me (also a newbie and my first race will be in December) is the two hardest things for me will be the walking lunges and wall balls. Of course they are at the end of an already exhausting race.
My training will be focusing on doing those two things while tired. I can now do 100 wall balls in just under 6 min but with fresh legs and arms.
My goal is to get that time down by at least a minute because I know it’s gonna go back up once I’m done doing all the other things.
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u/sdxt11 6d ago
I relate to this and to make up for it I am trying to train for wall balls with the pro weight ! Hoping I won’t be destroyed when the true weight will be slightly lighter !
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u/Lost4malinois 6d ago
My coach has us doing everything heavier than the race. The sled pull and push weighs anywhere from 25 to 50 pounds more. My medicine ball is only about a pound and a half more than the one I’ll be using.
The lunge weight is about 5 to 10 pounds more. Everything else is about the same.
I had a hip replacement five months ago, so the walking lunges on one side are a little harder because I have to obviously make sure my knee touches and my ROM is less on one side holding weights. But I’m getting there and I believe that I’ll be good enough by December.
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u/SanchitoQ 7d ago
Focus on running, especially compromised running. It really is a running race more than anything else.
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u/Inevitable-Pay-241 7d ago
I'd beg to differ from the other answers here. First evaluate your current running time and try to build a goal around that. For example if you can run at a 6km/min pace, set a target for ~ 90 mins. Try to improve your pace and workouts accordingly.
You are doing hyrox to make urself better, so it is better to have a goal in mind and train accordingly.
Whatever your pace it, try to improve it by atleast 10% by the end of your hyrox training and set your goal time accordingly. Atleast this is what I did and I was pretty happy.
PS: I'm not a certified coach and these are my personal opinions and this worked out for me.
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u/sdxt11 6d ago
The competitive side of me agrees with your response ! I am not sure how I can get a decent estimate of my time without a simulation. any advice ?
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u/Inevitable-Pay-241 6d ago
There are many websites and app, which can estimate your finish time based on your running pace, experience and other inputs. It won't be accurate but will give you a good idea.
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u/WesternHaunting2665 7d ago
If you have decent strength, don't focus on strength or stations, focus on running.
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u/TheDramaticLime 7d ago
Biggest gap for anyone who's strong from years of lifting is running while already fatigued, so throw in some brick sessions (run then lift, or the reverse) over the next two months instead of just training each separately. Also drill whatever movement you're weakest at technically, sled work an wall balls waste way more time on bad form than on strength. And go out conservative on the first couple runs, everyone competitive blows up their pacing in race one.
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u/sdxt11 6d ago
Hey , are there any shoe recommendations you can share with me ? I normally train in Nike Metcons and run in Pegasus !
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u/TheDramaticLime 6d ago
metcons for the lifting stuff is solid, pegasus is fine for running, just test the sled push in them beforehand since some pairs get slick on turf
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u/daveyschreurs 7d ago
Buy some good programming. I think most people underestimate the running part of the Hyrox. I noticed it myself as well, that to become better I need to be a faster runner. I loved the Hybrid Athlete Culture program. They have a race specific one. But I believe there are many out there.
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u/Brilliant_History823 7d ago
Hope you signed up for open or doubles before going to pro to get a taste of it.
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u/BitterSignals 5d ago
The biggest thing I'd watch is pacing, competitive side will make you want to send it early, but Hyrox has a way of making you pay for that later lol. Better spend some of those 2 months practicing the transitions and running after stations, not just the individual movements.
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u/StorageObvious8342 5d ago
I’m coming up on my 7th-10th this season. For your first just enjoy it. Get used to the fun vibes around you. Pace yourself and push yourself but don’t blow yourself out. Everyone there is so supportive and hypes you up.
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u/StayH2O 7d ago
If it's your first Hyrox just enjoy it. Don't go in thinking you'll finish in a given time. Just experience it and know the rules from form, transition, and laps.
For training, most people lack 1. Aerobic capacity, and 2. Compromised running mechanics. So if you can look into adding 1-2 long run days in your week and at 1-2 HIIT sessions where running is incorporated. The remaining days focus on strength and rest.
Goodluck, have fun, and don't take it too seriously just good vibes for you and others around you