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If you aren’t used to lots of running, it normally makes sense to increase the amount that you run gradually, as many running related injuries can be caused by running too much, too soon. You need to get your body used to pounding the pavement. To give some indication of automatic qualifying times, below we’ve shown what it took to automatically qualify for the 2022 HYROX World Championships if you were an athlete at the London HYROX event in April 2022.
If you’re committed and you do three to four workouts a week, then eight weeks is enough, but if you really want to be well prepared, I would recommend 12 weeks. How should you structure that training? That session helped to improve my carries and pulls, as well as my aerobic endurance, all in a compromised state. when you have the ball in your hands, you want to keep it as close to the body as possible. Holding it out away from you will put extra pressure on the shoulders, and waste valuable energy.HiiROC have created a new process, Thermal Plasma Electrolysis, for low cost, zero CO 2 emission Hydrogen production
aim to not move your arms more often, or higher, than they need to for you to hit the target with the ball (the thinking here being that, for many people, the arms and shoulders are the weak points of the movement and likely to fail before the legs, though this will vary by athlete). It is as cheap as SMR without needing Carbon Capture, Usage and Storage (CCUS) and a fraction of the energy/cost of water electrolysis Even though HYROX is, broadly speaking, an endurance event, and even though much of that endurance requirement comes from the running, it’s worth remembering that this doesn’t mean all your endurance work needs to be running work. As already mentioned, an excessive amount of running can lead to injuries – especially if you aren’t used to it – so training for endurance with other, lower impact, modalities can be sensible. My personal preferences for this are work on the Ski Erg and Row Machine (especially as both of these are low impact, and both also feature in a HYROX event), as well as work on the stationary bike or air bike.To reiterate, I’m not saying it’s a bad idea to occasionally replicate a HYROX race in your training; I would just be careful of falling into the trap of doing it too often. My coach used to say no equipment is not an excuse, so in honour of him, I want to say it’s possible. If you have to do it all at home, think about time and muscle. Look at how long it takes to do a section, and then try to get your heart rate up and hit the muscles that exercise hits for that duration of time. It is an important station where there is a large variability in the times that athletes complete it in. But, unlike with other stations where that applies, you can push yourself to your absolute limit to get them done because it’s the end of the race. This is where leaving something in the tank goes out the window – by the time you reach the wall balls your tank will likely be almost empty, and you should use the wall balls to fully empty it! with each rep, on the concentric part of the movement, rather than just straightening your legs, also go up on to your toes slightly, lifting your heels off the floor. This adds a little extra power and preserves energy elsewhere in the body. Note – this is a personal preference – I’ve heard other people say they don’t like this – so test it out in training.
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