Hyrox has quickly established itself as one of the UK's foremost fitness competitions, characterised by its fusion of endurance running with functional fitness exercises. Hyrox is best described as "the most accessible fitness competition in the world" and consists of an 8-kilometre run consisting of 1-kilometre laps and a total of eight centres of workout, all of which feature different functional fitness exercises (i.e., sled pushes, wall balls, and rowing).

Whether you are an experienced long-distance runner or are new to following a structured programme, this Hyrox Running Guide will provide you with information about how to prepare for the event and specifics on the structure, training tips and the essential kit that you will need.

Understanding the Race Format

In Hyrox events, the running portion alternates between running and functional fitness centres with the following structure:

• Run for 1 Km
• Complete one functional fitness centre (ski erg, sled push, farmer’s carry, etc.)
• Continue alternating the running and functional fitness centres until you have completed a total of 8 Km of running and have completed all 8 functional fitness centres.

As every competitor will be running on the same layout, this will allow for all finish times to be compared internationally, which is a fantastic incentive for both competitive and social athletes alike.

Why Running Matters (And How It Shapes Your Training)

Since running makes up approximately 50-60% of the total Hyrox race distance, developing a sound aerobic base is critical. The important distinction to make, however, is that running within the context of Hyrox is not simply a slow and steady pace; you must learn to control your pace during the running sections, as well as recover quickly after the functional fitness centres, and deal with the resulting lactic acid build-up during the running sections.

Key Running Types to Include

• Base runs – Build aerobic endurance and stamina with steady-pace runs.
• Tempo Workouts – Improve threshold; longer run workouts performed at a maintainable, yet challenging pace.
• Interval Sessions – Short, speed workouts mixed with

HYROX-Specific Trainings to Ensure You Can Compete on Race Day.

There are three components to your training plan for Hyrox (a combination of cardio and strength): 

1. Start With An Aerobic Base

Begin with 2-3 days per week of easy/moderate long runs, slowly increasing both time and distance over time. If you are new to running, consider a "Couch-To-5k" type programme before attempting to increase your mileage or frequency.

2. Familiarise Yourself with Hyrox Stations

Hyrox competitions take place at 8 different "stations", including sled push, rope pull, wall ball throw and sandbag lunge, among others. You can practise many of the movements in this competition at your local Hyrox class, such as HIIT West Hampstead.

Completing these exercises after runs will build up your physiological capacity to function under fatigue as well as give you an idea of what your race day will feel like.

3. Training While Fatigued

In Hyrox, one of the most important factors is that you're constantly switching back and forth between sprinting and strength training, so creating training routines to replicate this will have huge benefits.

4. Resting and tapering

It's critical to have adequate time for recovery before a race; thus, create a plan for recovery.

Gear Essentials for Success

If you're packing for a training day or race, the following types of gear can help you most effectively prepare for your event:

• Lightweight running shoes with traction designed for various types of terrain and surfaces.
• Moisture-wicking running clothing (do not use anything made of cotton).
• Hydration solutions (both water and electrolytes).
• Training gloves (necessary when carrying/exercising with sleds).
• Mobility equipment (i.e. Resistance bands) that can be used to prepare or rehabilitate before/after workouts.

When training at a local gym, having access to the appropriate gear is crucial to training consistently for your workout plan and maintaining steady progress toward your overall goal.

How HIIT West Hampstead Helps You Prepare

HIIT West Hampstead has developed Hyrox-specific classes for all levels of fitness, from beginners through experienced competitors. The Hyrox classes include experiences with the 8 Hyrox movement patterns along with the support of trainers who specialise in Hyrox training to help improve a person's running ability as well as their overall strength in an organised and structured way.

Conclusion

Hyrox training is not just an exercise but a process to help improve both your cardiovascular endurance and your functional strength. To help prepare yourself for Hyrox, I recommend you read the "HIIT West Hampstead Hyrox running guide", add purposeful running workouts, practise race-specific movement patterns and take advantage of the Hyrox-specific classes at HIIT West Hampstead. Tie your shoes and follow a structured training programme, and enjoy the experience of "doing Hyrox.