If you’ve yet to enter a HYROX competition, you may be questioning just how hard it is. The reality is, there are a few possible ways of answering that which we’ll look at in this article.
It’s Very Hard
The first answer would be to say “it can be very hard”. To push yourself to your limit, for 8 functional workouts, plus 8km of running, is going to tire anyone. The average competitor, very roughly, takes 90 minutes to complete the HYROX circuit. In some ways you could compare the exertion required to that of a half marathon or a sprint triathlon.
HYROX is not an event for the faint of heart. It is a gruelling and rigorous test of overall fitness – requiring strength, speed, endurance, and power. The walking lunges towards the end of the event can feel awful. 80 meters of burpee broad jumps is, for most people, no fun. The sleds can feel HEAVY. The wall balls at the end feel like they take an eternity. Personally speaking, after an event I am pretty exhausted and experience aches and pains in places I never knew I had for a few days!
In many ways, the fact that it’s hard is the attraction of it (for most people anyway!). Otherwise, what would the point be? Would you want to enter a fitness competition and come away thinking “thank goodness that was easy, I must do that again”? Of course not – you enter fitness competitions to challenge yourself!
It Doesn’t Have to be Hard
A second way to answer the question of how hard HYROX is would be to simply say “as hard as you make it”. You see, you could push yourself to your limit for the time it takes, but you could also take it much more leisurely. For example, it would be possible to walk each of the eight 1km “runs”, and dawdle through the functional workouts, thus finding the whole thing reasonably easy; there’s no real time limit, after all, for completion.
Appropriately pacing your runs is incredibly important at HYROX. Click here to read our article on how to most effectively do that for the best results.
Different Divisions
It’s worth remembering that you don’t have to enter HYROX as an individual but can do as a pair, or part of a 4-person relay team.
If in a pair, you both do all the running (so still have to cover 8km) but get to share the work of the functional exercises. Of course, that might mean you end up running faster, and still absolutely exhaust yourself, but it obviously reduces the total amount of work required. For more tips on the HYROX doubles, check this article.
If doing as part of a relay team, you will only complete 2 “legs” of the race (a leg being a 1km run and 1 functional exercise). This dramatically reduces your total workload.
Don’t Make it Harder than Necessary
There are certainly things to be aware of that can make a HYROX event harder than it needs to be. Here’s a few of them…
Starting Out Too Quickly
Pacing yourself is incredibly important in a HYROX event. It is VERY easy to start too quickly, exhaust yourself early on, and make the remainder of the race much harder than it needs to be. Personally, I aim to keep my running times roughly the same throughout. This means deliberately holding myself back on the first few runs (which is easier said than done with all the excitement and adrenaline of the day, and the fact that most other people in your starting wave will tear off in front of you!).
It’s not just the runs where you can get a bit too eager. The sled push, in particular, is an area where you need to be careful. It is just the second functional exercise, so very early on in the race. You could get the 50meters covered as quickly possible, but if your legs are anything like mine (aesthetically magnificent (😉) but prone to blowing up after a sled push) it can be tremendously hard to go straight into a 1km run immediately afterwards. Essentially, going too quickly on the sled push could make the rest of the race a huge struggle. The same can be said for all the functional exercises – I just find that the sled push is the one that could cause most bother. Click here to find out more about how to improve your performance on the HYROX sled push.
Not Training Appropriately
Since experiencing my first HYROX event, and becoming completely hooked / slightly addicted, I dedicate all my training purely to being better at HYROX. And I still find it hard. But I suspect it’s easier for me than someone who trains with a more general approach; perhaps who has a bodybuilding focus in the gym, plus the occasional metcon, then a football match at the weekend. I’m not saying that’s wrong to do, we all have different goals, and find enjoyment in different training styles, but if you aren’t training specifically for HYROX, then the event itself will likely be harder.
There are, of course, a huge number of considerations when designing a training plan specifically for HYROX, but a couple of things to consider if you don’t want to make the event harder than needed are:
– Roughly 50% of HYROX is running, so you do need to be doing some running training. If you come from a CrossFit background, for example, you may be tremendously fit, but there’s a chance that you haven’t been doing as much running training as perhaps would be ideal for a HYROX.
– Training for “compromised running” is very useful. There is a big difference between running 1km with completely fresh legs and running 1km straight after something like a heavy sled push, 100 meters weighted lunges, or 80meters of burpee broad jumps. Click here to read more about training for compromised running.
Pre-Event Tapering
It always surprises me on Instagram when I see how much training volume some competitors are getting through in the week leading up to a HYROX event. Of course, I’m under no illusions that we should believe everything we see on the ‘gram. However, it’s worth noting that, for most people, tapering down your training in the week(s) before a HYROX event is normally a good idea if you want to feel as fresh as possible on the day.
Poor Sleep and Nutrition
You need to look after your body as much as possible in the run up to a HYROX event. This will mean getting plenty of good quality rest / sleep, and eating good quality foods that provide you with the right fuel for the big day. Poor sleep and nutrition in the run up to an event can ruin the best of training plans. Here’s 5 common HYROX nutrition mistakes to avoid.
Running Too Many Laps
One mistake made surprisingly often during a HYROX event is for a competitor to run too many laps of the arena. It varies by venue, but typically you need to run roughly 2.5 laps of the circuit to cover 1km. However, some competitors lose count / focus and end up running for longer, accidentally running an extra lap. You don’t need me to tell you that, by doing so, they make the race harder than it needs to be! It also results in a time penalty (just to kick a person when they are down!).
There is a screen at the venue which shows what lap you are on. However, it’s easy to forget to look at this during the race and isn’t always easy to focus on whilst you’re running.
Some of the best, most experienced HYROX competitors make this mistake, so it is something to be conscious of.
Find Out for Yourself
So, there you go; yes, it can be hard, no it doesn’t have to completely ruin you if you don’t want it to, and yes there are ways to ensure you don’t make it harder than it needs to be. In addition to the steps mentioned above, it’s worth reading our article on the important topic of “perception of effort” to help improve how you feel during the race.
One final thing to add – the best way to find out how hard it is, is by giving it a go yourself!
If you would like any help in preparing for the event, check out our 12 week training plan (for individuals or doubles).
