Unlock the Secrets of Hyrox Training: Train Smarter, Not Harder

Hi Team,

If you’ve done a Hyrox before, you know it’s not just a race—it’s a brutal test of endurance, strength, and mental toughness all in one. After 17 years of training athletes across all kinds of sports, I can tell you: smart training is the key to succeeding in this event. It’s about understanding the science of how your body works, not just putting in hours at the gym.

So, in this week’s newsletter, I’m breaking down the science of Hyrox training. I’ll explain what your body goes through during the race, and how you can train to handle it all without burning out. By the end, you’ll understand why your training needs to be a lot more specific than just "run a bit, lift a bit, repeat."

Let’s get into it!

The Hyrox Challenge: Understanding What Your Body Is Really Doing

Hyrox isn’t just a fitness challenge; it’s a hybrid. You need to combine endurance and power to succeed. Here’s how it breaks down:

• Endurance: Running, rowing, the longer, steady efforts.

• Power: The explosive stuff—sled pushes, wall balls, burpees.

You need both, but what most people don’t realise is that your body is constantly switching between different energy systems as you go through the race. Getting this right in your training is what’ll set you apart.

Why Strength-Endurance is the Key to Hyrox

You’ll be lifting heavy things while running and rowing at speed. That’s where strength-endurance comes in. You need to train your body to keep pushing those sleds, doing wall balls, and powering through burpees while staying in control and not gassing out.

It’s not just about building muscle or improving endurance separately—it’s about training both at the same time, so you can maintain that strength while the cardio doesn’t drain you.

HIIT: The Best Way to Train for Hyrox

You know the drill—short bursts of intensity followed by brief rests. That’s exactly what happens in a Hyrox race. This is where HIIT comes into play. It’s the best way to get your body used to going all-out in the short bursts (sled pushes, burpees) and then switching into the longer, endurance-focused efforts (running, rowing).

Why? Because it trains both energy systems in one go, and it helps you recover quicker between high-intensity efforts. This kind of training will help you fly through each station without losing steam.

Recruiting the Right Muscle Fibers for Hyrox

In a Hyrox event, it’s not just about how big your muscles are—it’s about how efficiently you can recruit them. You’re going to need those fast-twitch fibers (the explosive ones) for those heavy, quick efforts, and your slow-twitch fibers (the endurance ones) will help you handle the long stuff.

The trick? Training your body to use both efficiently so you don’t hit a wall halfway through the race.

Switching Between Energy Systems: How to Stay Strong Throughout

One of the toughest parts of a Hyrox race is the constant switching between anaerobic (explosive) and aerobic (endurance) work. The key to success is training your body to transition smoothly between the two, without feeling like you’re going to collapse.

If you don’t train for this switch, you’ll hit a wall and lose valuable time. But when you nail the energy transitions, you can push through the fatigue and keep your performance steady throughout.

So Why Does Smart Training Matter?

Hyrox might be a fun challenge, but without the right training, it can quickly turn into a nightmare. You need more than just strength or endurance. You need smart training that addresses the whole range of skills required to do well in this event. When you train with the science behind it, you won’t just be ready—you’ll be ready to crush it.

Want to Train Smarter for Hyrox? Let’s Talk.

If you want to take your Hyrox game to the next level, it all starts with smart training. I’ve spent years developing training systems that target exactly what’s needed for Hyrox, combining endurance, power, and recovery into a system that works.

If you’re serious about getting faster, stronger, and more efficient, let’s chat. Book a free consultation here, and I’ll show you how we can fine-tune your training for Hyrox so you can race smarter and perform at your best.

That’s all for this week!

The more you understand the science behind Hyrox, the better you’ll be at tackling the event. Training smarter, not harder, is the way forward. I’m here to help you get there!

Catch you next week,

Blaine
Lead Coach and Founder of BCPerformance