Are you preparing for your next Hyrox competition? If so, you might be wondering about the best training approach. Should you focus solely on running? Or is it better to concentrate on strength training? The truth is, to excel in Hyrox, you need a comprehensive plan that incorporates both running and lifting. In this post, we'll explore why this combined approach is crucial and why relying on just one aspect won't cut it.
Understanding Hyrox: A Unique Fitness Challenge
Before diving into the training specifics, let's quickly recap what Hyrox entails. This fitness race combines endurance running with functional strength exercises, creating a challenging test of overall fitness. Participants complete 8 kilometers of running, broken up by 8 functional workouts. This format demands a diverse set of physical capabilities.
The Pitfall of Single-Focus Training
The diversity of Hyrox also makes it hard to properly prepare for the event. Many people new to the sport are inclined to look for a running plan and for a lifting plan online. They consider them as two separate entities. But fundamentally, Hyrox is a sport in which the combination is important and there needs to be space in your training program for combining cardio and strength.
But not only that. An often overseen part of simply combining a running and a lifting plan is the recovery. Both running and strength training have high recovery demands if not managed properly. Combining two plans might lead to injury or decreased fitness.
Why Running Alone Isn't Enough
While running forms a significant part of Hyrox, focusing solely on running in your training has several drawbacks:
- Lack of strength for functional exercises: The strength stations in Hyrox require specific muscle endurance and power that running alone doesn't develop.
- Increased injury risk: Overemphasis on running without complementary strength work can lead to muscle imbalances and overuse injuries.
- Insufficient upper body conditioning: Many Hyrox exercises heavily involve the upper body, which running doesn't adequately prepare.
The Limitations of Lifting-Only Programs
On the flip side, concentrating only on lifting weights will leave you underprepared:
- Inadequate cardiovascular endurance: The running portions of Hyrox require a strong aerobic base that weightlifting alone doesn't build.
- Lack of running economy: Efficient running technique is crucial in Hyrox and is developed through consistent running practice.
- Insufficient stamina for high-rep functional movements: Hyrox workouts often involve high-repetition exercises that require muscular endurance, which is different from the strength developed in typical lifting routines.
The Power of Combining Running and Lifting
A well-designed Hyrox training plan that integrates both running and lifting offers numerous benefits:
- Balanced fitness development: You'll improve both cardiovascular endurance and muscular strength/endurance.
- Sport-specific preparation: The combination mirrors the actual demands of the Hyrox event.
- Improved recovery and injury prevention: Strength training can enhance running performance and reduce injury risk, while running can improve overall conditioning for lifting.
- Enhanced metabolic conditioning: The varied training stimulus improves your body's ability to handle the intense, mixed demands of Hyrox.
- Mental toughness: Dealing with the discomfort of both running and lifting in training prepares you mentally for the challenges of race day.
Designing Your Hyrox Training Plan
To create an effective Hyrox training plan, consider the following tips:
- Balanced weekly schedule: Include 2-3 running sessions and 2-3 strength training sessions per week.
- Specificity in strength work: Focus on exercises that mimic Hyrox workouts, such as sled pushes, burpees, and farmer's carries.
- Progressive overload: Gradually increase the intensity and volume of both running and lifting over time.
- Interval training: Incorporate high-intensity intervals in both running and functional fitness workouts to simulate race conditions.
- Recovery and flexibility: Don't forget to include adequate rest and mobility work to support your training.
Our plans try to incorporate all of these aspects. We include running blocks to build the necessary aerobic base. We incorporate strength blocks for the necessary development of strength. But there are also parts of the training where we purposely build a combination of the two.
Conclusion
Success in Hyrox demands a well-rounded approach to fitness. By combining running and lifting in your training plan, you'll develop the diverse set of physical attributes needed to excel in this unique fitness challenge. Remember, it's not about choosing between running and lifting – it's about finding the right balance between the two. So lace up those running shoes, grab those weights, and start preparing for your best Hyrox performance yet!