Runners are going for it. Former Crossfitters think it is the perfect challenge. It\u2019s a content gold mine for fitfluencers and is on top of every fitness enthusiast\u2019s to-do list. Even casual fitness folk are contemplating signing up for it. Hyrox, arguably the most viral trend in the exercise world today, is what we are talking about. The race is coming to Bengaluru this April before heading to Mumbai and Delhi.<\/p>\n
\u201cHyrox has rapidly emerged as one of the most popular global fitness races\u2014and its appeal is easy to understand. It combines functional strength movements with endurance running in a standardized indoor format that feels both accessible and competitive,\u201d says Shreedhar R., a fitness expert at Cult, Bengaluru.<\/p>\n
Hyrox, by design, is for everyday athletes, and technically, one can compete in the race with out much prior training, say coaches. The race consists of eight 1km runs, each followed by a functional workout station, including sled push, sled pull, rowing, farmer\u2019s carry, lunges, and wall balls. For most participants, the race lasts between 60 to 90 minutes at sustained high intensity. Without proper preparation, you risk early fatigue, poor pacing, cramping, massive heart-rate spikes, dehydration and more. \u201cHyrox is not a casual fitness event,\u201d warns Deepak Raj, founder and CEO of Yoska, Bengaluru which specializes in triathlon training. \u201cIt involves 60\u2013120 minutes of continuous work.\u201d <\/p>\n
Also Read | Why is every fitness fanatic in love with Hyrox?<\/a><\/p>\n Like any competitive race, Hyrox rewards structured preparation. \u201cYou don\u2019t need to be an elite athlete, but you do need to respect the demands of the event,\u201d says Shreedhar. While it mixes up cardio with strength training, Hyrox is predominantly an endurance race with some strength-based movements, explains Prashanth Ponnappa, co-founder of Bengaluru\u2019s Troop Fit fitness studio and a multiple Hyrox finisher.<\/p>\n \u201cHyrox is 70% endurance, 20% strength and 10% skill; the strength stations mainly test your muscular endurance,\u201d he notes. Shreedhar adds that although Hyrox exercises such as the sled push and sled pull demand force, the event is largely aerobic. \u201cAthletes spend a majority of the race with elevated heart rates sustained across eight running intervals,\u201d says Shreedhar, adding that strong gym athletes often struggle with pacing and aerobic fatigue while competing in the race. Raj believes that the most successful competitors are those who build hybrid capacity: they are efficient, not just strong.<\/p>\n The minimum preparation time needed for Hyrox largely depends on your exercise history and\/or whether you are a first-timer. \u201cFor a first-time participant, the minimum recommended preparation is 8\u201310 weeks with training done four days per week. An ideal preparation phase would be 12\u201316 weeks, with 4\u20136 weekly sessions that include at least one structured running session, one lower body strength day, one \u2018compromised\u2019 workout (running combined with station workouts) and one aerobic conditioning session,\u201d recommends Shreedhar.<\/p>\n PREPARATION IS KEY<\/p>\n For those who have already completed Hyrox or similar races, the ideal preparation time is 12\u201316 weeks with five sessions per week, says Ponnappa. Raj contends that ideal preparation for the race requires 10\u201312 weeks of training with three sessions per week, which should include structured running progressions, progressive sled and carries workouts, compromised running (run-station-run) and practising your pacing. Remember: Hyrox punishes poor endurance preparation more than inadequate strength.<\/p>\n In the final month before race day, athletes should complete three to four race-specific workouts and one controlled simulation at 70\u201380% effort. The last seven to 10 days should focus on tapering and recovery.<\/p>\n During the training phase, it is important to focus on both high-intensity and low- intensity sessions as the best preparation blends both. For beginners, the ideal split is 70% low to moderate intensity workouts with 30% training set aside for high-intensity sessions. \u201cLow-intensity training builds aerobic base and recovery capacity. High-intensity sessions prepare you for race demands and improve your lactate tolerance. Doing only high-intensity sessions can lead to burnout while sticking to only low volume sessions leaves you unprepared for the pace of the race. Hyrox rewards progression, structure, and discipline,\u201d says Shreedhar.<\/p>\n While the entire race is intense, some stations are tougher than others. Ponnappa found himself slowing down on the lunges in one race, and on the burpees station in the next. Shreedhar calls the wall balls the worst. Raj says most competitors reported struggling with burpee broad jumps and walking lunges.<\/p>\n \u201cPreparing ahead for these three movements will help a lot on race day,\u201d says Ponnappa. Being mentally prepared is equally important. Hyrox becomes psychologically demanding in the middle stages, typically between stations four and six. Staying calm and disciplined often separates finishers from those who unravel,\u201d says Shreedhar. <\/p>\n