CROSS-TRAINING
Keep Working !
The Cape Town HYROX Race has come and gone , but there is still so much to train for as more events are being lined up around South Africa in coming months . – BY CAMERON CLEAVER , HYROX ATHLETE & BRAND AMBASSADOR
HHYROX is for everyone , and this 2024 / 2025 season will see it become the biggest fitness sport on the planet , with the World Champs set to take place in Chicago , USA from 12 to 15 June 2025 . While competing internationally may not yet be on your radar , there are more events planned for South Africa in coming months , so let ’ s continue with the training , and working up to that level .
The next training block should be focused on strength and conditioning , giving yourself a break from the actual HYROX movements , whilst still focussing on the running . The think here is that ( a ) HYROX movements are largely linear by nature , and it ’ s important to get lateral movements into the training regime to build strength in the support muscles , including joints and tendons , and ( b ) running remains a vital part of your training , because the majority of athletes soon realise during their first HYROX race just how important running is in the HYROX format !
PS : In terms of running , taking a break from carbon-plated shoes is also an important consideration in the off season or in between your running programme segments . These shoes should be used sparingly for speed , cross-training or racing .
TRAINING TIME
HYROX Strength & Conditioning
Break down into three distinct gym programs ( outside of running )
Monday – Legs
• Squats
• Bulgarian Split Squats
• Roman Deadlifts ( RDLs )
• Lunges
• Bike Erg
Wednesday – Push
• Barbell Bench Press
• DB Incline Press
• OH Press / Military Press
• Ski Erg
Friday – Pull
• Deadlift
• Barbell Row
• Pull Ups
• Row Erg
Build your workouts around these important core strength exercises for building a solid base for both running and functional stations .
Look out for more training programmes and advice in coming editions of Modern Athlete . You are also welcome to contact the author via Instagram @ cameroncleaver for any HYROX-related questions , more advanced training programmes , or advice on HYROX race categories or best shoe selections .
The HYROX Racing Format
Images : Justin Craythorne
1 . |
1km Run |
2 . |
1000m Ski Erg ( on Concept2 Ski Erg ) |
3 . |
1km Run |
4 . |
50m Sled Push ( 102kg to 202kg *) |
5 . |
1km Run |
6 . |
50m Sled Pull ( 78kg to 153kg *) |
7 . |
1km Run |
8 . |
80m Burpee Broad Jump |
9 . |
1km Run |
10 . |
1000m Row ( on Concept2 Rower ) |
11 . |
1km Run |
12 . |
200m Kettle Bells Farmers Carry ( 16kg to 32kg *) |
13 . |
1km Run |
14 . |
100m Sandbag Lunges ( 10kg to 30kg *) |
15 . |
1km Run |
16 . |
100 / 75 * reps Wall Balls ( 4kg to 9kg *) |
* Weights or Reps vary by category |
Participants can choose between a variety of racing categories , from Singles to Doubles and Relays , including same sex and mixed teams .
There are also Open and Pro divisions that differ in weights per station , as well as different age categories , making the sport accessible to all athletes .
GIVE HYROX A TRY
There are currently 47 HYROX Affiliate Gyms around South Africa , offering open days for non-members to come test themselves and give HYROX a try in a fun and communitybased atmosphere . HYROX United is a toned-down race simulation at differing percentages of race distance , while HYROX PFT is a global ranking system Physical Fitness Test , and points you towards what category of HYROX racing you should be entering . More info at www . hyroxsa . com .
HYROX is partnered globally by PUMA ( merchandise and footwear ) and Red Bull ( energy 51 drink ), and the equipment used is from Centr Fitness .