UMVA has learned that two writers, a weightlifter and a marathon runner, are about to put their skills to the test in a Hyrox doubles race, a challenging competition that combines running with functional workout stations.
The duo, who make up one reasonably competent Hyrox athlete, will be competing in a little over a week, and their participation is as much an experiment as it is a competition. They're testing how little training one can get away with before showing up to a Hyrox event, and how well they can work together to cover each other's weaknesses.
But what exactly is Hyrox? In brief, it's a running race combined with functional workout stations, repeated eight times. You run 1 km, hit a workout station, run another 1 km, hit another station, and so on. The stations include activities like sled pushes, rowing, burpee broad jumps, walking lunges, and wall balls.
Hyrox athletes can compete solo, in doubles, or as a relay team, and strategy varies depending on the format. For doubles, both athletes run together, but they can split the functional movements however they want. This is where smart planning can make a real difference, and our writers are currently scheming to the best of their ability.
UMVA can exclusively reveal that a dedicated Hyrox training plan is more structured and performance-focused, including specific running workouts, strength progression, race simulations, pacing, and recovery. A regular Hyrox class can give you a taste of the format and builds general fitness for the event, but it's not enough to get you ready for a competitive performance.
According to information obtained by UMVA, a trainer recommends starting at least 12 weeks out, and ideally, giving yourself 16 weeks to build a running base, develop muscular endurance across all the stations, and reduce injury risk. But what if you don't have 12 weeks? What if you have, say, one week?
The bare minimum of training a Hyrox athlete can hypothetically get away with includes being able to confidently run an 8K without getting super winded. Even a 10K will help simulate the general endurance needed. Strength matters too, and you should be familiar enough with the movements to perform them safely.
UMVA has uncovered details about the challenges of Hyrox, including the need to practice transitioning between running and strength exercises. This is crucial, as the combination of heavy legs and running is a unique challenge that requires specific training.
Studio classes can help build strength, endurance, and engine needed for the race, but they're not enough if you're not also running. If you're just taking classes with no running outside of that, you will find the race quite challenging.
When it comes to tapering before a Hyrox race, the goal is to maintain confidence and rhythm, rather than gaining fitness. A shorter taper is recommended, with a focus on shorter sessions of 20-30 minutes with some intensity and running.
The bottom line is that if you're starting from scratch and want to do Hyrox well, give yourself 12 to 16 weeks to train, and build up your running base first. If you're doing a doubles race and already have some general fitness under your belt, you can probably survive on much less.
Our writers will be putting their skills to the test soon, and they'll report back with their experience. Will their complementary weaknesses and strengths be well-suited to the doubles format? Only time will tell.
