Have you heard of Hyrox? Strange..... I thought I'd managed to tell everyone I'd competed in Hyrox.
If you haven't heard of Hyrox, let me give you a quick breakdown. It's a crazy fitness race that combines running and functional workouts that challenges you physically and mentally.
The race looks like this:
- 1km run
- 1km Ski erg
- 1km run
- 50m sled push @152kg
- 1km run
- 50m sled push @103kg
- 1km run
- 80m broad jump into burpee
- 1km run
- 1km Rower erg
- 1km run
- 200m farmers carry with 2 x 24kg kettle bells
- 1km run
- 100m lunges with 20kg sandbag
- 1km run
- 100 squats into wall ball throw with 6kg ball
If you are thinking of training for Hyrox or something similar, here are my training/recovery suggestions:
- Hydration (2-4L of water every day)
- Magnesium
- great for muscle tension - Sleep
- as much as you can - Protein
- your muscles will need more protein the more training you add to your program - 2 rest days per week
- I suggest spacing these out, I did Monday and Thursday. It mean I could train Tuesday, Wednesday, Friday to Sunday without getting persistent muscle soreness - Daily stretching/foam rolling
- Ice baths/beach swims weekly
- I found this helped significantly with muscle tension/soreness - One interval run and one threshold run per week
- Hyrox specific training twice a week
- Strength training twice a week
- often I would run as my warm up before weights (threshold run only though) - Active recovery training
- I found keeping my body moving and training my muscles to recover while still moving helped with my running between stations - Listen to your body. If I didn't feel up to training, I wouldn't. Don't push yourself to failure every day, you will inevitably injury yourself
Training should be fun, enjoy yourself above everything else.
