I’m a Runner and Here’s How I Train for a Race Using Hyrox.
My Lifehacker colleague, Beth Skwarecki, is a weightlifter. I’m a marathon runner. Together, we make a pretty competent Hyrox athlete—and in four weeks , we’ll find out if that’s enough .
On May 29th, Beth and I will be competing together in the Hyrox pairs competition. It’s a kind of joint experiment, demonstrating how little training is really needed before such an event. I hope we can showcase our strengths, compensate for each other’s weaknesses, and persevere. I hope.
What is Hyrox?
If you’re not familiar with Hyrox , here’s a quick overview: it’s the hottest fitness competition since Crossfit, combining athleticism and lifestyle. You’ll often hear comparisons between the two, but there are significant differences. For example, while Crossfit competitions can include virtually anything in any format, Hyrox’s format is standardized, which is part of its appeal.
You run a total of eight kilometers (about five miles), divided into eight one-kilometer segments. Between each segment, you perform one exercise on a functional fitness station, always in the same order: SkiErg, sled push, sled pull, long jumps with burpees, rowing, weight carry, sandbag lunges, and wall ball throws. Everything is timed. You compete against yourself, your friends, and thousands of others who have completed the exact same workout under the exact same conditions.
In the paired format, two athletes share the workload—to a certain extent. All eight 1-kilometer laps must be run simultaneously, but we can distribute the workload across the eight functional stations as needed. I’ll admit right away that I was luckier in this situation than Beth. I have a weightlifter helping me with strength exercises (or, more accurately, “functional movements”), but she still has to run the same way I do, regardless of the circumstances.
My strengths at Hyrox
At the time of writing, my endurance is at a comfortable level for a half marathon. For a race that essentially consists of eight kilometers of running, this is undoubtedly my main advantage.
I also hope that my marathon experience, in particular, will give me a certain “psychological toolkit.” Marathon training teaches you to endure pain for a long time and keep moving forward. You learn to cope with your suffering and overcome obstacles—something that will undoubtedly come in handy on the day of the Hyrox race. Theoretically, the Hyrox running sections alone shouldn’t break me. But I know that they probably will.
My weaknesses when working with Hyrox
Paradoxically, my weakness is my strength. My strength training is, to put it mildly, inconsistent. I dread the stations that require moving heavy objects the most—especially the sled push and pull. The sled push is the second station, and the pull is the third. This means that if I tire my legs out fighting these stations in the first quarter of the race, everything afterward—running, lunging, throwing a ball against the wall—will hurt completely differently than I’m used to. Marathon pain is a slow buildup, but in some of these functional stations, the pain seems to come on quickly and last for the rest of the race.
Beyond pure strength, I’m also concerned about technique and efficiency—and, frankly, the risk of injury associated with improper technique when performing exercises under fatigue. So far, I’ve only attended one Hyrox class at my local F45 gym. I’ll be able to attend three more before competition day, but at this point, I realize that’s not enough.
I’m usually not intimidated by throwing a ball against a wall, but after eight rounds of running and seven other exercises, the idea of doing multiple squats and tossing a weighted ball overhead seems much less feasible. Beth and I have a lot to discuss about strategy and how we plan to maintain our strength.
How I train for Hyrox
Considering that less than a month remains until the competition, and I’m unlikely to significantly increase my physical strength in that time, I prioritize technique above all else. I can’t radically change my power output in four weeks, but I can learn to move efficiently, avoid compensatory movements that can lead to injury, and conserve energy by not resisting them.
For me, this means more time with a sandbag and sled than I’m used to, focusing on technique rather than resistance. As I mentioned above, I’ll be training in classes using dedicated Hyrox stations. However, these classes don’t include any running portions, so I’ll have to figure out what it’s like to transition from running to strength training on tired legs.
I’m also exploring the official Hyrox training modes available for Garmin and Amazfit watches, as well as some unofficial third-party apps that have emerged specifically for Hyrox training.
Result
Having Beth as my partner has made me feel much more relaxed. The only thing I’m a little concerned about with her is the cardio. Eight kilometers of running, interspersed with eight stages, can be too much for someone who doesn’t regularly train for endurance. In partner training, you can swap, but there’s a limit to how much you can replace each other. My biggest fear is that I’ll burn out and leave too much of the heavy lifting on her—literally.
We’ll find out on May 29th. We’ll either discover that the Hyrox dual meet requires surprisingly little preparation, or we’ll learn what happens when a marathon runner and weightlifter underestimate the results of a fitness competition. At the very least, both options are a great story.