Successful first HYROX race: Your ultimate preparation tips
Discover the world of HYROX:
HYROX is more than just a competition - it's a community that brings together athletes of all ages and abilities. Since its inception in 2017, HYROX has taken the fitness scene by storm and evolved into a global movement. With events in over 23 European metropolises and six cities in North America, HYROX offers a unique experience that motivates athletes to push their limits and achieve their personal best.
The HYROX concept in detail:
HYROX consists of 8 x 1 km runs followed by eight challenging workout stations. Each exercise puts different muscle groups to the test and requires strength, endurance and skill. From ski ergometer sprints to sled pushes and wall balls - each workout brings you closer to your goal of crossing the finish line.
Your preparation tips for the race
Careful preparation is essential for a successful participation in your first HYROX race. Several key factors play a decisive role here:
Firstly, it is important to improve your basic endurance, especially through targeted running training. Through regular endurance training, you can increase your running performance and prepare yourself optimally for the running stages of the HYROX race.
Another important aspect is understanding the movement standards for the various exercises performed during the HYROX race. By mastering the correct technique and execution of the exercises, you can not only train more efficiently, but also minimise the risk of injury.
When starting the race, it is crucial not to set off too quickly. Starting too fast can lead to early exhaustion and affect your performance. By controlling your pace and keeping an eye on your heart rate, you can optimise your energy and achieve a consistent performance over the entire race distance.
In addition to training, recovery is also an important aspect of preparing for the HYROX race. Make sure you get enough sleep and give your body the rest it needs to regenerate. Nutrition also plays a crucial role. A balanced and nutritious diet will help you maximise your energy levels and prepare you optimally for the race.
By taking these key factors into account and shaping your preparation accordingly, you can optimally prepare for your first HYROX race and maximise your chances of a successful participation.
Focus on the exercises:
- Ski ergometer: Simulates the movements of cross-country skiing and challenges arm, shoulder and core muscles.
- Sled Push: Push a weighted sled over 50 metres and strengthen your thighs and cardiovascular system in the process.
- Sled Pull: Pull the sled back and activate your glutes, biceps and core muscles.
- Burpee Broad Jumps: Combine push-ups with jumps and improve your strength and endurance.
- Rowing: Row 1,000 metres on the ergometer and train your arms and legs intensively.
- Farmers Carry: Carry kettlebells for 200 metres and strengthen your upper back and forearms.
- Sandbag Lunges: Do lunges with a sandbag and build up your thigh and gluteal muscles.
- Wall Balls: Throw a medicine ball against a target and challenge your upper body muscles.
Bonus: Effective exercises for your training:
If you don't have the right equipment or enough space, we offer eight effective exercises that you can integrate into your training to prepare for your first HYROX race. From bear crawls to ball slams, these exercises will help you strengthen your muscles and improve your performance.
1. Bear Crawl (with additional weight):
2. Bear Crawl (Alternative)
This variation of the exercise strengthens your core muscles and improves your coordination. Move forwards in a crawling motion while using your hands and balls of your feet to support yourself. Keep your back flat and your hips stable to avoid injury.
3. Ball Slams:
This exercise is an intense full-body exercise that challenges your strength and endurance. Lift a medicine ball over your head and throw it with full force onto the floor while squatting down. Repeat this for a set number of repetitions to strengthen your muscles and improve your endurance.
4. Squat and Press:
This exercise combines a squat with a shoulder press to strengthen your leg and shoulder muscles. Hold a medicine ball or dumbbells close to your chest as you squat down. Then push yourself up explosively and simultaneously extend your arms to lift the weights above your head.
5. Front Lunges:
This exercise targets your legs and glutes while improving your balance and stability. Take a big step forwards and lower your back knee to the floor. Then push up with your front heel to return to the starting position.
6. Lateral Flexion:
This exercise focuses on the lateral abdominal muscles and improves the stability of your core. Stand with your feet hip-width apart and bend sideways to one side.
7. Burpee Broad Jump (Alternative):
This variation of the burpee challenges your explosive strength and endurance. Start in the push-up position, then jump forwards explosively and land on a box or platform. Then jump off powerfully and return to the push-up position.
8. Banded Rowing:
This exercise simulates rowing and strengthens your back and arm muscles. Pull your elbows close to your body and squeeze your shoulder blades together as you pull the band towards you. Make sure you perform a controlled movement and keep your back straight to avoid injury.
These exercises offer a versatile way to prepare you for the many challenges of the HYROX race. Integrate them into your training to increase your performance and achieve your goals.
Our highlights for your workout
Product information: CENTR x HYROX Competition Interlocking Bumper Plate - 25 kgExperience a new dimension of trainingOptimize your training with the CENTR x HYROX Competition Interlocking Bumper Plates and reach your fitness goals. These innovative competition weight plates have been specifically designed to give you a performance boost during even the most demanding workouts. Their thoughtful design allows for smooth stacking, enabling easy loading and unloading on the CENTR x HYROX Power Sled. Compared to conventional weight plates, which can cause annoying noises when hitting the ground, these weight plates are equipped with a high-quality, damage-resistant coating that effectively reduces noise and vibrations. Thanks to the weight indication on the edge, you can also keep track of your training intensity during training.Product details:Color: BlackMaterial: Clean Performance Urethane (CPU), cast iron (core)Sheath material: Stainless steelDiameter: 450 mm/17.72 inches (IWF standard)Weight: 25 kgNote: CENTR x HYROX Competition Power Sled not included in scope of delivery
Product information: CENTR x HYROX Competition Octo KettlebellNew standards for training and competitionThe competition kettlebell has been redesigned for a new era of functionality and proudly presents the brand new CENTR x HYROX Octo Kettlebell.This revolutionary and unique kettlebell retains the competition specifications but offers unparalleled functionality. Its unique Octo shape maximizes versatility and ensures even weight distribution, especially important for the HYROX Farmer's Carry and similar exercises.The Octo Kettlebell is made from high quality cast iron and has a robust coating. The handle is made of hard chrome-plated steel, which ensures a secure grip. This kettlebell is ideal for both daily workouts and competitions. With three different competition weights, this innovative kettlebell sets a new standard.Product details:Color: BlackMaterial: High-performance urethane (CPU), cast ironDimensions: 18.2 cm/7.2 inch (L), 23 cm/9.1 inch (W), 27 cm/10.6 inch (H)Circumference of the handle: 3.5 cm/1.4 inch
Produktbeschreibung: CENTR x HYROX Competition SandbagTrainiere wie ein Profi mit erstklassigen Sandbags für dein WorkoutDie exklusiven CENTR x HYROX Competition Sandbags, speziell für deine HYROX-Performance entwickelt, sind dein vielseitiger Trainingspartner für das tägliche Workout. Hergestellt aus Cordura®-Nylon und verstärkt mit doppelt genähten Nähten, bieten sie ultimative Haltbarkeit und Langlebigkeit. Die sieben rutschfesten Nylongriffe und der doppelte hochbelastbare Klettverschluss sorgen für eine sichere Handhabung während des Trainings. Die inneren Füllsäcke verfügen über ein doppeltes Velcro®-Verschlusssystem, um sicherzustellen, dass kein Sand austritt und keine Feuchtigkeit eindringt. Diese Sandbags wurden gezielt für Athleten konzipiert und sind in drei verschiedenen Gewichten erhältlich, um dir die Kontrolle über dein Workout zu geben - sei es für Sandsack-Lunges oder eine Vielzahl anderer Übungen, die dich zu Höchstleistungen motivieren. Produktdetails:Verfügbare Gewichte: 10 kg/22 lbs, 20 kg/44 lbs, 30 kg/66 lbsLänge: 10 kg/52 cm, 20 kg/60 cm, 30 kg/60 cmDurchmesser: 10 kg/17 cm, 20 kg/21 cm, 30 kg/24 cmNähte: doppelt genähtFassungsvermögen: 3 Füllsäcke pro Sandbag Empfehlung: Quarzsand 0-2 mm (i.d.R. im Baumarkt und online bei verschiedenen Anbietern erhältlich)Hinweis: Bags werden unbefüllt geliefert, Sand zum Befüllen ist nicht in den Bags enthalten
Product information: CENTR x HYROX Competition Wall Ball Take your training to the next level with the Wall BallsThe CENTR x HYROX Wall Balls are designed to help you maximize your training by allowing you to fully develop and strengthen your inner power. Each ball is individually crafted, stitched and tested to maximize your grip and allow you to finish your HYROX race with power. With multiple weight options and a PVC outer shell that has been double stitched at the seams, this durable wall ball will retain its shape even when subjected to intense impact. Whether you throw it against the wall, on the ground or use it on race day, this wall ball will stand as the only obstacle between you and the finish line.Product details:Color: BlackMaterial: Outer cover made of polyvinyl chloride (PVC)Available weights: 4 kg/8.8 lbs, 6 kg/13.2 lbs, 9 kg/19.8 lbsDiameter: 35.5 cm/14 inch
Product information: CENTR x HYROX Competition Power SledThe ultimate competition power sled for peak performanceThe CENTR x HYROX Competition Power Sled has been developed to make your training more effective. Every detail has been carefully considered to enable you to maximize your performance and achieve personal bests. Made from robust, commercial grade steel, the sled features five bars with marked handles to indicate correct hand placement according to competition standards. Its sleek, aerodynamic design is specially adapted to the requirements of HYROX fitness races and helps you get closer to victory with every push and pull.Thanks to the central weight plate holder, which can hold more than 150 kg/330 lbs of weight, the weight you use is easy to control. With the CENTR x HYROX Power Sled you don't just train, you become a powerful competitor yourself.Product details:Color: BlackMaterial: Frame and handle: powder-coated steel, weight plate holder: chrome-platedDimensions: 102 cm/40.02 inches (L), 60 cm/23.6 inches (W), 99.7 cm/39.3 inches (H)Weight: 50 kg/100.2 lbsScope of delivery: CENTR x HYROX Competition Power Sled, long vertical handles and carabiner for attaching to the sled Note: CENTR x HYROX Competition Interlocking Bumper Plate - 25 kg not included in the scope of delivery
Product information: CENTR x HYROX Competition Power RopeThe Power Rope is an indispensable training tool with that certain somethingThe CENTR x HYROX Power Rope features yellow markings every three meters over a length of 15 meters, allowing you to see your sled pulling progress at a glance. Every aspect of the rope has been specifically designed to enhance your performance, from the non-slip handles to the tightly woven fray-resistant Darcon® polyester construction. The result is a sturdy training tool that is durable and provides you with reliable quality during your workout.Product details:Color: GreyMarkings: Yellow markings every 3 mRope material: Dacron® polyesterHandle material: Polyethylene (PE)Dimensions: 38 mm/1.5 inch x 15 m/49.2 ft (D/L)Weight: 12.50 kg
Product information: CENTR x HYROX Competition Rig TargetThe versatile rig target for effective trainingSet your goals and achieve them every day with the CENTR x HYROX Rig Target. The wallball target offers a practical way to train at two heights simultaneously. Made from high quality steel, it offers a robust construction to challenge your strength and endurance. Not only is it easy to assemble, but it is also precision engineered and compatible with the Perform Better Half Rack, so it can be easily attached to our Half Rack.Product Details:Material: SteelDimensions: Length: 4 mm/0.16 inch, (plate), 245 mm/9.6 inch(plate incl. mounting bracket), Width: 290 mm/11.04 inch, Height: 628 mm/24.7 inchMarkings: Yellow markings every 3 mWeight: 1 kgNote: CENTR x HYROX Competition Wall Ball not included in scope of delivery