HOW TO TRAIN FOR HYROX

Billing itself as the ‘World Series of Fitness’, HYROX is the new run-lift-HIIT event designed to be doable in commercial gyms with conventional equipment. There aren’t any advanced Olympic lifts or gymnastics – just moves that everyday fitness lovers perform day in, day out in the gym.

The focus in HYROX-style training is to combine large, compound movements (squat, lunge, press, pull) – which utilise all muscle groups across different motor patterns – with high-output cardiovascular work. This combination of muscular activation and cardiovascular output elicits an optimal response from the body, challenging V02 max and blood lactate, while building strength and endurance. It’s a potent blend that leads to a wide range of structural, endocrine and central nervous system benefits, all of which can help to improve both performance and all-round metabolic health.

The movements in the actual event are the building block for most training. They can be manipulated with load, volume and intensity, but the same motor patterns should form the basis of your training.

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