The sports market is always innovating, bringing new challenges to athletes and keeping the community motivated. The latest trend is HYROX.

Have you heard of her?

Read on to find out all about this competition that's transforming the world of endurance.

What is HYROX?

Launched in Germany in 2017, HYROX defines itself as the "World Series of Fitness Races." With its growing popularity, the competition has quickly expanded to other countries and has already attracted professional triathletes such as Patrick Lange, Joe Skipper, and many others.

The race consists of an 8 km run, interspersed with eight exercise stations. Each station is designed to test different aspects of fitness, such as pushing a weighted sled, rowing on a rowing machine, performing burpees, and more.

Regardless of fitness level, anyone can participate, as there are categories for beginners, intermediates, and elites. The competition also allows participation in pairs or teams, fostering a spirit of camaraderie and mutual support.

HYROX in Spain

HYROX is already making its mark by holding national competitions. Many cross-training studios, gyms, and fitness centers are beginning to include competition-specific workouts in their programs.

This movement allows athletes to experience the challenges and prepare for these events, even international ones.

Structure and categories of the competition

HYROX has grown rapidly due to its inclusive nature. More than 98% of participants complete the test, since there is no time limit to complete it nor is there a need for prior qualification.

HYROX Categories

• Open: open to all levels.
• Individual PRO: for elite athletes.
• Doubles: female, male or mixed couples.
• Relay Teams: relays in teams of four people.
  
  

Each HYROX competition consists of eight 1km running segments, each followed by a training station.

The stations are made up of eight exercises:

• Ski Erg
• Sled Push
• Sled Pull
• Burpee Broad Jump
• Rowing
• Farmer's Carry
• Sandbag Lunges
• Wall Balls

Difference between HYROX and CrossFit

Although HYROX is compared to CrossFit due to its functional exercises, there are significant differences. The competition is standardized and replicable, allowing athletes to prepare precisely and compare their performance globally.

Additionally, HYROX is more inclusive, with less complex gymnastic movements and a significant focus on running.

Preparation for HYROX

Whether you're an athlete or a coach, knowing how to prepare for the HYROX will give you a competitive edge.Here are some important tips:

Running training

The race involves 8 km of running, so it's time to focus on running sessions in your training to improve your endurance and familiarize yourself with the course, optimizing your performance and strategy.

Explore both distance and sprint workouts to improve your endurance and running speed.

Functional training

Functional and conditioning training is essential for tackling the strenuous exercise sequence on the HYROX. This type of training focuses on movements that improve strength, flexibility, endurance, and coordination.

Choose exercises that replicate station movements to strengthen and prevent injuries, such as wall balls and burpees. High-intensity circuit training simulates competition, ensuring you're in ideal physical condition for the event.

Strength and conditioning

Strength training is essential for performance and injury prevention. Strengthening specific muscle groups helps reduce the risk of injury from intense movements.

Even if this type of training isn't your favorite, it's important to ensure your preparation supports the demanding sequence of running and functional exercises. This way, you'll be ready to face the physical challenges of the HYROX with greater confidence and endurance.

Importance of nutrition in HYROX

HYROX demands both strength and endurance, so proper nutrition is an aspect that needs attention.

A balanced diet, rich in carbohydrates and essential nutrients, is crucial for your body's ability to withstand high-intensity workouts and promote muscle recovery. Hydration can't be forgotten either.

Endurance exercises like these often result in a significant loss of mineral salts that must be replaced. So, in addition to your daily liter goal, consider replenishing electrolytes to avoid hindering your progress.

Count on Xtratus!

Xtratus offers a complete line of supplements to be your allies in this preparation, providing a perfect combination of essential nutrients that aid in performance and recovery.

Discover how to maximize your performance in HYROX so you can achieve your best results.

NATURAL Ingredients: Supernatural PERFORMANCE.