Hyrox training has gained monumental popularity over the last couple of years, with athletes travelling across countries, switching up their gym routines, and joining a global community of over half a million annual participants.
But what is Hyrox? This major indoor fitness competition involves 8 rounds, each consisting of a 1km run followed by a functional workout station. Many athletes are drawn to Hyrox for its brutal test of hybrid fitness.
If you’re training for your next Hyrox, whether you’re a beginner or advanced, we’re here to help. As Sydney’s official Hyrox partner, we know exactly what it takes to tackle
this gruelling challenge.
Beginner Hyrox Training: Building a Strong Foundation
Hyrox is as much a mental battle as it is physical. That’s why building a strong foundation is non-negotiable.
As a beginner, your Hyrox workouts should prioritise strength training. Focus on incorporating compound movements, like squats and deadlifts, to build a powerful base for overall performance.
The goal isn’t to lift the heaviest weight possible, but to perform solid repetitions with strict, controlled form. This is how you prevent injuries and build the foundational strength to keep going.
Alongside these core lifts, it’s crucial to add functional exercises like sled pushes and lunges. This builds race-specific endurance and prepares you for the demands of the actual event.
Advanced Hyrox Program: Taking Your Training to the Next Level
As an advanced athlete, your foundational strength and endurance are already in place. Therefore, the new goal is to train with purpose and eliminate any weaknesses that hinder performance.
This means strategically increasing the intensity of your Hyrox workouts. Challenge yourself with heavier weights, reduce your rest times, and integrate high-speed interval training to improve your speed.
If you’re looking for a Hyrox course in Concord West, The Athletic Buddha offers expert coaching to help you optimise your performance.
Hyrox Running Training: Mastering Speed and Endurance
Running is the backbone of every Hyrox race, making up half the total distance. However, pure stamina isn’t enough. You run each kilometre in a ‘compromised state,’ meaning you start on already fatigued legs with a heart rate that is soaring from the previous workout.
This is why incorporating Hyrox running training into your program is key. You get to practice training under fatigue, developing the endurance you need to persevere during race day.
To achieve this, your training must include ‘brick sessions’, short, intense workouts where you immediately follow a functional movement, like heavy sled pushes or wall balls, with an 800m run. This builds mental and physical fortitude, preparing your body for the specific demands of the race.
Why Train at The AB – Sydney’s Official Hyrox Partner Gym
At The Athletic Buddha, we’re committed to helping you build the strength and resilience you need to tackle your first Hyrox. Our professional coaches understand the mental game, that grit is what gets you through the final kilometre long after your body has given up.
We’re proud to be an official Hyrox affiliate gym in Concord West, offering hands-on coaching tailored to your fitness level. When you join The AB – The Family Gym, you become part of an inspiring community that celebrates every victory and supports you through every setback, pushing you to be better every day.
Get Started With Your Hyrox Prep Today
Are you ready to maximise your Hyrox training? Send us a message to get started! We’re here to help you perform at your absolute best.