I’ve noticed lots of people in Exeter becoming excited about HYROX. The rise in popularity of HYROX competitions is interesting. It’s an event that has emerged from gym culture and it has a distinctively CrossFit vibe. CrossFit is a hybrid activity that requires a gym due to the amount of equipment used. However, to train for a HYROX, you can do almost all your training outside of a gym. I wonder whether gyms are shooting themselves in the foot by getting excited about HYROX.
Here are the component parts of a HYROX:
1 kilometre run into 1 kilometre of SkiErg
1 kilometre run into 50 meters of sled push
1 kilometre run into 50 meters of sled pull
1 kilometre run into 80 meters of burpee broad jump
1 kilometre run into 1 kilometre of rowing
1 kilometre run into 200 meters of kettlebell farmer carry
1 kilometre run into 100 meters of sandbag walking lunge
1 kilometre run into 100 or 75 reps of wall ball
Only the SkiErg and rowing require equipment that can’t be easily relocated to a running track or other outdoor space. Sleds are often large pieces of equipment but not always, and there are alternative forms of training that require less kit but are very similar. In addition, around 50% of a HYROX is spent running. 8kms of it! So, the majority of training needs to be running-based, and running is undoubtedly done best outside.
From my experience, gym-based trainers are good at gym-based training (funny that), but they are usually very bad at running coaching and the conditioning work relevant to it (although they think they’re better than they are). There certainly aren’t many gym-based trainers with running coaching qualifications.
Since 2011, I’ve trained clients almost entirely outside of gyms in groups and one-on-one. I’ve used lots of equipment considered ‘functional’ like tyres, ropes, sandbags, kettlebells and medicine balls. My clients have also done plenty of running. Whenever I’ve entered obstacle course races with my clients, we’ve been comfortably better than any other fitness groups that have entered. In fact, I quickly realised that the ability to run well was significantly more important than any other form of fitness, to the extent that competent runners without any cross training could comfortably outperform people who trained in gyms with a strength focus.
So, if you are looking to compete in a HYROX, I would strongly recommend that you speak to a running coach, preferably with fitness industry experience (yes, I’m referring to myself). Your performance will be massively improved with a focussed running program and relevant conditioning and technical work. Unfortunately, performance will not be improved with a bodybuilding-inspired split weight training programs 5 days per week and occasional, unstructured running.
Weight training can play a role in an effective, streamlined training program, but it should be secondary to more specific work and done for the right reasons. ‘Bulking up’ is not a good reason to weight train, in fact, if bulk were advantageous in endurance sport (and HYROX is ultimately an endurance activity) 10,000m runners, triathletes, cycling time-trialists etc. would be far bulkier. Think about the people who work in the special forces too; they’re lean and wiry (they bulk up when they retire and present TV shows). You want the minimum amount of muscle required to do the job (a good power to weight ratio) not surplus bulk that needs to be carried. Connected to this, there’s an important difference between strength and strength endurance. Having a huge one rep max on a bench press isn’t going to transfer well to 1km on the SkiErg.
If you’re looking to compete in a hybrid fitness event with a significant amount of running, like a HYROX, I would recommend that you take an honest look at your current training routine. It needs to involve lots of structured running (volume, pace and recoveries should be chosen wisely) and other training specific to the requirements of the event. If you want professional help, please get in touch. I’d be keen to help with HYROX training in Exeter, Taunton and Tiverton.
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