In the event you sustain with the health trade or power sports activities, then you’re doubtless conscious of HYROX. For individuals who are new to it, athletes compete in a health race that features a wide range of challenges with a run in between. Eight rounds in complete take round an hour to finish, relying on the health stage of the athletes within the competitors.
There are newbie and non-competitive exercises for those who merely wish to push themselves, however if you’re contemplating getting into a race sooner or later, then you have to take the coaching up a notch.
Thankfully, former HYROX world champion Hunter McIntyre took a while throughout his prep for the 2025 World Championships, which might be held in Chicago, IL, on June 13-15, to share his steerage on methods to prepare for a HYROX occasion.
Run on Hills… a Lot
There may be a number of working in a contest, however that doesn’t imply you possibly can merely begin working every single day and be prepared for an occasion as intense as a HYROX occasion. McIntyre urged that working exterior on trails with hills will assist enhance your endurance and construct leg power too.
“Run mountains as a lot as you possibly can. The inclines will provide you with powerful legs, and HYROX is a troublesome working sport in the event you get what I’m saying.”
If the outside isn’t an possibility, then working on a treadmill will beat nothing in any respect. Simply don’t assume an everyday jog will reduce it.
McIntyre emphasised, “This sport isn’t flowy like marathon working.”
Change into a Grasp of Body weight Coaching
Getting a stronger max bench or choosing up a large weight on the deadlift can actually earn respect, nevertheless it received’t serve you very nicely throughout a HYROX race. McIntyre feels the perfect tools you should use is what you’ve gotten with you always, your individual body weight.
“It’s important to do a f*** ton of air squats and pushups,” he mentioned. In the event you really feel your body weight alone is simply too simple, then he invitations you to put on a weighted vest as nicely.
“If I can get you in a weighted vest and get you to do a whole bunch of reps, then once you get to 100 wall balls or 100 lunges or 50 burpess, it isn’t a query. You simply ram by the stuff.”
Heavy 20-Rep Squat Units
McIntyre is aware of that many athletes love the idea of throwing plates on bars, and he feels that the basic 20-rep set of squats with heavy weight can even allow you to put together for the psychological and bodily depth that comes with a HYROX occasion.
“It’s a stick of dynamite that everybody ought to undergo when preparing for HYROX,” mentioned the previous world champion. “It’s a power capability type of factor.”
Weighted EMOM Exercises
House health club house owners who don’t have a squat rack might be assured that they don’t need to be omitted. Each Minute on the Minute (EMOM) exercises name for the athlete to carry out a set variety of reps, relaxation for the rest of the minute they did the train, then begin once more on the high of the following minute.
McIntyre suggested future rivals to put money into a 10- to-30-pound weight vest and get comfy with being uncomfortable.
“Do pushups, relaxation, pushups, relaxation, and repeat that till you’ve performed 5 rounds. Then, do the identical with air squats. You can even do these with TRX pullups or rows when you have the straps, and even lunges.”
McIntyre continued, “Extra reps is at all times higher. A heavy deadlift may give you a excessive ceiling, however you want that final 20 p.c to have the ability to preserve shifting by the health stations.”
Do a Half Marathon Earlier than Getting into a Race
There isn’t any official qualification to enter a HYROX race until you are attempting to compete on the professional stage, however “The Sheriff” does provide a private take a look at so that you can attempt earlier than you contemplate leaping in a contest.
“I inform everybody that they need to be capable to run a minimum of a half-marathon earlier than getting into a race. You can be working shut to 10 miles complete (in Hyrox). In the event you can’t do this alongside, then you definately’re going to have a tough day in a race.”
Eat of Lot of Carbs for Gas
McIntyre didn’t hesitate when requested about methods to eat for the sort of sport.
“Carbs are king, sugar is king,” he said. “I feel having two to 4 power drinks isn’t a loopy factor if you’re an Elite 15 man.”
McIntyre retains a gentle provide of CELSIUS available as a result of they supply him with the power he wants and feels they might serve these coaching on the highest ranges of HYROX as nicely.
“You get up you’ve gotten one, you’ve gotten one other after your exercise, one other after a nap, and if there’s a actual lengthy exercise within the afternoon, one other one might assist.”
McIntyre actually enjoys CELSIUS but additionally places a number of inventory in common meals sources corresponding to hominy, rice, and even bread. That will go towards the grain for many health lovers, however this completely different stage of race requires completely different methods.
“What they are saying will kill you’ll make you superhuman so long as you retain shifting. If you’re a mover and shaker like me, it’s jet gasoline.”
If you’d like a pattern measurement of HYROX, you possibly can take a look at the 2025 World Championships to see if McIntyre takes residence one other world championship. M&F might be overlaying the occasion all through all our social media platforms.
You may comply with McIntyre and CELSIUS on Instagram.