Modern Athlete Magazine 174 November 2024 | Page 53

TRAINING TIME

With the next scheduled HYROX race in South Africa taking place in Joburg on the 1st of March 2025 , the training starts now for what will be a bigger and better event , building on the success of HYROX Cape Town ! In recent columns , I introduced you to entry-level training for HYROX , in a four-week training programme called the Engine Builder , then stepped things up with a revised version of that programme . This month , since you ’ ve started training for the next HYROX competition in March , I am repeating that step-up programme . – COMPILED BY CAMERON CLEAVER , HYROX ATHLETE & BRAND AMBASSADOR

Monday – Fast & Explosive

• Warm-up : 5min Treadmill

• Ski Erg 300m – 4 sets , with 1min rest ( 10min time cap )

• Burpee Broad Jumps x 10 ; Sandbag Lunges x 10 per leg ( 8min AMRAP )

• Row 300m – 4 sets , with 1min rest ( 10min time cap )

• Farmers Carry 40m ; Wallballs x 15 ( 8min AMRAP )

• Sled Push 20m ; Sled Pull 20m ( 8min AMRAP )

Tuesday – Road Running *

• Running options or as currently training

Wednesday – Slow & Heavy

• Warm-up : 5min Treadmill

• Ski Erg 1000m – 70 % max effort ( 6min time cap )

• Burpee Broad Jumps x 10 ; Sandbag Lunges x 10 per leg ( 10min AMRAP )

• Row 1000m – 70 % max effort ( 6min time cap )

• Farmers Carry 100m ; Wallballs x 20 ( 10min AMRAP )

• Sled Push 20m ; Sled Pull 20m ( 8min AMRAP )

Thursday – Interval Running

• Running options or as currently training

Friday – Fast & Explosive

• Warm-up : 5min Treadmill

• Ski Erg 300m – 4 sets , with 1min rest ( 10min time cap )

• Burpee Broad Jumps x 10 ; Sandbag Lunges x 10 per leg ( 8min AMRAP )

• Row 300m – 4 sets , with 1min rest ( 10min time cap )

• Farmers Carry 40m ; Wallballs x 15 ( 8min AMRAP )

• Sled Push 20m ; Sled Pull 20m ( 8min AMRAP )

Saturday – Long Run *

• Running options or as currently training

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 race comprises of 8x1km runs with eight workout stations splitting them . The standardised racing format is almost always in an indoor arena or stadium , with the running loops around an internal workout zone from functional fitness stations one to eight . The requirements are always exactly the same , in the same order , for each HYROX event :

Images : Kevin Sawyer , Sportograf & courtesy Lida Versfeld

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 .