Training for HYROX®: Your Complete At-Home Guide

Training for HYROX doesn’t require access to a gym or expensive machines. With versatile fitness equipment like Hyperwear workout sandbags, SandBells, SteelBells, adjustable kettlebells, resistance bands, and weighted vests, you can simulate training for HYROX fitness race competition stations, improve your running performance, and train effectively at home and outdoors.

Disclaimer: HYROX® is a registered trademark of Upsolut Sports GmbH. This article is not affiliated with or endorsed by HYROX®. Our training suggestions are designed to help hybrid athletes prepare for hybrid fitness competitions.

Why Train for Hybrid Fitness Competitions at Home?

Increasingly popular hybrid athlete competitions combine running with functional fitness stations that test strength, endurance, and recovery. Training for hybrid racing at home allows you to prepare for these challenges using Hyperwear fitness equipment to simulate the stations while focusing on progressive strength building, endurance improvement, pacing and in race recovery strategies.

Run Training for Hybrid Racing

Running is a critical component of this hybrid competition, totaling 8 kilometers (5 miles) in eight 1-kilometer intervals, interspersed with workout stations. Training your running speed, endurance, and heart rate recovery for pacing is essential.

Training for Hybrid Race Running with a Weighted Vest

• Use a Hyper Vest Adjustable Weighted Vest to add resistance and simulate race conditions.
• Start with a light load (around 5% of your bodyweight) and increase weight gradually to 10% to improve your cardiovascular endurance and running efficiency.
• Benefits include improved running economy, increased leg strength, and a smoother transition to unweighted running during competition.

Weighted Hill Sprint Repeats

• Perform hill sprints with the weighted vest for explosive power and strength.
• Sprint uphill for 15–30 seconds, then walk back down to recover.
• Complete 6–10 repeats, increasing the weight or sprint duration as you progress.

Heart Rate Zones and Hybrid Racing

• Monitor your heart rate to optimize running intensity:
  • Zone 2 (Aerobic Base): 60–70% of max HR for longer runs of an hour to build endurance.
  • Zone 4 (Threshold): 80–90% of max HR for interval sprints and strength station pacing.
• During competition, use your heart rate to:
  • Pace Yourself: Avoid spiking early by staying below 85% of your max HR during runs.
  • Recover Between Stations: Use runs as active recovery by maintaining a lower heart rate when possible.
  • Avoid Bonking: Monitor for sustained high heart rates that may lead to exhaustion and adjust your effort accordingly.

Training for Key Stations

SkiErg (1,000 meters)

• Tools: Super Band resistance bands, weighted vest.
• Exercises:
  • Resistance Band Lat Pulls: Anchor the band overhead and mimic the SkiErg pull, focusing on core and lat activation.
  • Weighted Running: Use a weighted vest for intervals to replicate the cardio demands.

Sled Push/Pull Simulation

• Tool: Hyperwear Workout Sandbags (up to 160 lbs/72.5 kg).
• Exercises:
  • Push the sandbag on a towel over a smooth surface or drag it with a rope.
  • Progress to competition weights:
    • Men: 165 lbs (75 kg).
    • Women: 110 lbs (50 kg).

Rowing (1,000 meters)

• Tools: Resistance bands, weighted vest.
• Exercises:
  • Seated Rows with Resistance Bands: Anchor the band at your feet and mimic the rowing motion.
  • Weighted Vest Running: Build cardiovascular endurance for intense rowing demands.

Burpee Broad Jumps

• Tools: SandBells or SteelBells.
• Exercises:
  • Perform burpees with a SandBell slam for explosive strength and power.

Farmer’s Carry

• Tools: Hyperwear Workout Sandbags, SandBells, SteelBells, SoftBells.
• Exercises:
  • Use two sandbags, SandBells or SteelBells for grip strength and progress toward competition standards:
    • Men: 66 lbs (30 kg) each hand.
    • Women: 44 lbs (20 kg) each hand.

Sandbag Lunges

• Tool: Hyperwear Workout Sandbags.
• Exercises:
  • Perform walking lunges with a sandbag across your shoulders or hugged to your chest.

Wall Balls

• Tools: SteelBells or SandBells.
• Exercises:
  • Use a SteelBell to mimic wall balls:
    • Men: 20 lbs (9 kg) to a 10 ft target.
    • Women: 14 lbs (6 kg) to a 9 ft target.
  • Add thrusters with a SandBell to build strength and endurance.

Sample Weekly Training for HYROX Plan

Training Progression and Overload

• Progress Gradually: Start with lighter weights and slower paces, building toward competition standards.
• Competition Weights: Familiarize yourself with standard loads and distances:
  • Men: 165 lbs sled, 66 lbs farmer’s carry, 20 lbs wall ball.
  • Women: 110 lbs sled, 44 lbs farmer’s carry, 14 lbs wall ball.
• Overload Training: Use weights or distances exceeding competition standards to increase strength and stamina.

Why Choose Hyperwear Gear for Hybrid Athlete Training?

• Versatile Equipment: Hyperwear products adapt to multiple training needs, including running, strength, and endurance.
• Progressive Options: Adjustable weights allow for gradual improvements.
• Heart Rate Integration: Lightweight, form-fitting weighted vests make it easier to train within target heart rate zones.
• Durable Design: Safe and long-lasting construction for intense workouts.
• Affordability: Hyperwear offers quality equipment at competitive prices that is effective if you do not have a SkiErg and rower.