Before diving in, I need to clarify that yes, the title might seem like clickbait, but there is a little foreword to this Hyrox journey. I did manage to shave 30 minutes off my Hyrox time within six months, but my first race was marred by a minor injury some severe cramps (from not enough running) after the sled push, which significantly slowed me down plus a 7 minute penalty.
My First Hyrox Experience:
In my first race, I started strong from all the buzz and excitement. The first lap being closer to 850 meters, did make my initial time look faster. I then pushed too hard on the ski erg, which impacted my subsequent run and made the sled push extremely challenging. Following the sled push, I thought I had pulled my calf muscle, but it was just severe cramping. I also mistakenly ran into the Rox zone early to grab some water, costing me a 7-minute penalty. From there, everything went downhill—my runs were inconsistent and slow, and my performance at the stations were far below my capabilities. Overall, it was a bit of a disaster.
This is the first Hyrox:
My Improved Hyrox Performance:
Six months later, after following a specific training program, I improved my time from 1:32 to 1:02. My runs were more consistent, my pacing was better, and I had significantly enhanced my aerobic capacity.
The Training Plan:
The training plan I followed for six months included varied Hyrox-specific sessions, hill sprints, and heavy weight sessions. The key difference between my old and new programs was the volume of running. I increased from running 5k a week to 45-50k a week, supplemented by an hour of swimming or cycling. This program is intense and not suitable for everyone; consult a professional to tailor it to your needs.
If you're an experienced athlete, you might find this structure beneficial. My focus during the Hyrox-specific sessions on Monday and Thursday was on my weakest areas: Wall Balls, Burpees, and Lunges. This targeted approach helped me shave off several minutes from my time in these sections.
Training Structure:
Running volume should be a priority, with the Zone 2 long run being essential each week. To balance training with family life, I scheduled my sessions before my kids woke up, during lunch breaks, or after they were in bed. Adjust your training schedule to suit your lifestyle, but ensure you have at least one full rest day.
Additional Training and Recovery Tips:
- Take electrolytes during training.
- Use salt-based sports hydration a couple of times a day.
- Utilize a recovery sports massage gun at the end of the day.
- Incorporate hot and cold therapy once a week.
- Ensure longer sleep by going to bed earlier.
If you're seeking a Hyrox-specific program, consider working with a coach. If you have questions about my training plan, feel free to reach out.