HYROX Q&A With Luke

What first got you interested in Hyrox-style training?
For me it was the accessibility that is an immediate draw to HYROX. The idea that all of the stations are based around basic human movements, Pushing/Pulling/Lifting Jumping etc and none of the stations require any complex lifting skills makes this a very easy sport to dip your toe into. Once you have done that there is then a large depth that you can go into in refining each of the 8 station movements, allowing you to always improve and become more efficient.

For someone new to Hyrox, what’s the best way to start building a solid fitness base before entering an event?
HYROX is the perfect hybrid combination of running and strength. And so with your training you should be mimicking this concept. People say that HYROX is a runners sport and I can understand that as 8km is a good distance for most people to run and this is without the stations in between. So for me building a good aerobic running foundation to work from is very important. (most of your time in a HYROX will be spent running after all. When it comes to the strength side of the training then A split between HIIT style HYROX sessions where you can practice the High intensity of the event itself as well as refine the movements, pairs well with your traditional strength training in the gym, focusing on compound movements and overall body strength to get you through those tougher stations.

Which Hyrox station do you think is the most underestimated, and why?
Each station provides its specific difficulties on the day but for me the farmers' carry is a tricky one! By the time you arrive at this station you are well into your event and have already gone through a few stations that will challenge your grip strength (rower, sled pull, ski-erg) . If you can get through this station efficiently then you are set up nicely for the last few before the finish.

What are your top three strength movements to improve their Hyrox performance?
As described above Strength is a key part of a HYROX event and your ability to make it efficiently through these stations can make or break your event. My first strength movement that I like to focus on is the stiff leg deadlift. A solid hinge movement that will work on your posterior chain and help ground your strength and make you a more resilient movement. My second movement would have to be a Barbell squat. Developing lower body power and refining your ability to stabilize heavy weight while fatigued will lend well to the event itself. And finally a bent over barbell row. Again working to develop your core strength by holding yourself in this compromised position is a great benefit before even talking about the importance in building a strong back that the rest of the movements will rely on.

How do you avoid burnout or injury during HYROX?
I believe that HYROX training can be managed in a very time efficient  way. In terms of total volume required to perform at a good level I believe that you can be quite efficient with your time and that will help with avoiding burnout, overtraining is real! For your running i think that focusing on slower aerobic runs are key for building that base fitness that will get you to the distance and the nice thing about these types of runs are that they are not too daunting mentally to work through and for your body because they are done at that lower intensity they should leave you with more to give to the rest of your training. As for working on the key skill;s and strength. This is where you should be upping the intensity of your training but keep it manageable. Start slow and eventually work your way up to working weights/durations. And if you are finding the training to be repetitive or unmotivating then get yourself to a class or workout with a friend as this has personally given me that extra 10% in my training.

What common mistakes do you see people make when preparing for Hyrox, and how can they avoid them?
For me there are 2 main mistakes that I see people making. The first is jumping in the deep end and becoming overwhelmed. Because of the ease of access to the sport it is tempting to go right to the end and sign up for a big solo event with either not enough experience in events or not enough of a fitness background to build from. Combine this with a training approach that is not adequate in duration and quality then that first event could end in disaster and be your last event. Being specific, realistic and making your training achievable will see you fare much better in the long run. The second mistake that I see people making is not including a strength training element into their training. Strength is the base that you should build the rest of your training around, you are going to be asking a lot of your body in both the training and the HYROX event so building from a solid base of strength will not only help you perform better but also help you avoid unnecessary injuries.

Which Hyrox station do you personally find the most challenging, and how do you train for it?
For me the sled movements are the 2 stations that I have found most daunting in my build up to my first HYROX. Coming from a running/triathlon background myself these 2 stations seemed the furthest away from that and the ones that I needed to focus on the most in my training. Both of these come quite early in the event and in my experience are both quite challenging as they are obviously such heavy movements that not only are they fatiguing on the body but they also spike my heart rate so high! For my training I have really been focusing on the movements themselves. With the sled push I have been trying the different grips and seeing what works best for my body as well as testing out different pacing strategies to try and avoid that spike in my heart rate. For the sled pull this has been all about developing an efficient technique that utilises my larger leg muscles and avoids as much upper body fatigue as possible.

How important is pacing in a Hyrox event, and what strategies do you recommend for managing energy across all stations?
To be successful in your HYROX event a realistic pacing strategy needs to be adopted. Just because you can maintain a certain pace for an 8km run does not mean that is the pace that you should be aiming for here as this really is a different beast. Getting through the first 3 or 4 stations still under control of your effort is vital for a good time and a good experience at these events. Practice race specific workouts focusing on a combination of running, strength exercises and high intensity stations and focus on your pacing during these so that you can get a feel for how you'll feel at the event and find your own ways to deal with your fatigue.

Do you recommend training Hyrox stations as separate sessions or combining them into full simulations?
Each station should be practiced individually. They really are so different and the depth that you can go into with your training really is up to you and your expectations of what you want to achieve. You can work on form and pacing but you also want your body to adapt to these movements and practice is what will allow this to happen. As for practicing full simulations I think that in your training you should take a few of the stations and practice chaining them together in HYROX specific workouts as this will allow you to train the way you race but not necessarily complete a full event as a training session. Simulation races are another thing however and I believe are very valuable tools that can act as either some peoples main events or others as training events where you can test yourself in preparation for that big official HYROX event!