Every year, the sports world is surprised by new modalities, attracting athletes who want to embrace new challenges. This time, HYROX training comes with a different proposal, putting your physical capacity to the test.
In a pre-defined circuit where resistance and strength meet, the practice offers intensity in a timed time . Therefore, if you want to leave your comfort zone, learn how to test your limits with HYROX!
How does HYROX training work?
Created in 2017 in Germany, HYROX initially emerged as an endurance competition aimed at high-performance athletes. However, its structured and challenging format attracted an ever-increasing audience, quickly transforming it into a new training modality.
With the expansion to other countries, the sport began to gain strength among practitioners who sought to test their performances in an extremely competitive model . Also, the reach of HYROX training was encouraged to internationalize the practice, increasing its visibility.
In Brazil, despite not having many followers yet, the sport is gaining strength because of its premise: combining running with functional exercises.
The idea is to challenge the entire body in a single session – where each workout is timed – motivating the athlete to surpass their own performance, beating the previous time and always seeking to go further.
In practice, HYROX consists of an 8 km run, divided into 8 exercise stations . Every 1 km, the participant performs one of the functional exercises:
- SkiErg (ski simulation machine).
- Rowing.
- Sandbag squat.
- Burpees .
- Jump rope.
- Climbing.
- Push-ups.
- Wall balls (throwing the ball at the target).
The challenge is to complete all the stations in the shortest time possible , providing the practitioner with a complete workout.
The differences between HYROX and crossfit
HYROX may resemble CrossFit in some aspects, mainly because it combines functional exercises and resistance. However, contrary to what one might imagine, the modalities have significant differences, especially in the structure of the workouts.
In CrossFit , the exercises are varied and often change throughout the day, with the aim of working on different physical abilities. The idea of the modality is to be dynamic, with constant changes in activities.
HYROX training follows a fixed and standardized structure, with exercises that do not change . The objective is to measure the athlete’s performance, with each training session being a repetition of the previous stations, without variation.
While CrossFit focuses on variety and adaptation, HYROX is dedicated to a standardized, timed training model.
What are the benefits of practicing this modality?
With a method that demands maximum performance from start to finish, HYROX training can be advantageous for those looking to improve their physical fitness. If you want to know how it can positively impact your performance, see below some benefits of adopting the routine:
1. Increases physical resistance
HYROX does not allow for long rest periods: with each kilometer of running, a new functional challenge comes into play. This intense pace makes the body get used to the effort of training, improving physical endurance.
Over time, you will notice that running long distances or taking on high-intensity workouts becomes more and more natural!
2. Speeds up metabolism
In HYROX training, the combination of running and strength exercises causes the body to demand more oxygen to endure the circuit. With regular practice, the metabolism will naturally accelerate.
3. Improves muscle strength
Each HYROX station challenges different muscle groups with different types of exercises. Repetitive effort strengthens muscles in a balanced way , developing power, explosiveness and stability.
The result? A more conditioned body ready to face new challenges!
4. Stabilizes joints
The sport’s functional movements can help strengthen muscles, tendons and ligaments, providing more stability for joints.
Day after day, the body will be better prepared to deal with impacts and repetitive efforts , reducing the risk of possible injuries – both during training and in routine activities.
5. Helps develop focus and discipline
There is no such thing as an easy workout here . HYROX’s standardized format requires you to give your best in each session, monitoring your progress and always striving to improve your own time.
This mindset is reflected beyond sport, making you more focused, disciplined and resilient to challenges in many areas of life!
Take on the HYROX training too!
The HYROX workout is a challenge for those looking to test their limits and improve their physical fitness . Although it focuses on physical endurance, it is worth noting that it is not recommended for beginners without prior preparation.
To ensure a safe experience, it is suitable for athletes who are already used to intense training . So if you already have this experience, it is an excellent option!
If you are ready to step out of your comfort zone and achieve new goals in your sport, HYROX training is the ideal challenge. So, take on this modality and find out how far you can go with it!
