What’s this up-and-coming new sport called Hyrox, and what’s it all about?
Hyrox was discussed in a recent article I wrote, but to give you a briefer summary, it’s a mix of strength and running. Aptly named, Hybrid Rockstar, it combines endurance, strength, and speed into one challenging event. Hyrox has eight segments, consisting of a 1km run followed by a station. The stations are as follows: 1km ski-erg, 50m sled push, 50m sled pull, 80m broad jump burpees, 1km row, 200m farmer’s carry, 100m lunges, and 100 wallballs. The weight for each station varies depending on the category you’re joining.
However, just take note that they’re not exactly light—and each station is painful in its own right.
From multisport to Hyrox
Now, coming from an endurance background in multisport (e.g., triathlons, duathlons, and running), a lot of people ask how difficult it is for me to transition. And my answer is simple: It’s very hard.
I’ve always valued strength and conditioning in my programs, but usually it’s a supplementary task and not the main focus. For Hyrox, not only is it a crucial part, but these movements are almost done to failure (or close to it). Because of this, running form is compromised, and it’s basically a survival to the finish. Your body is screaming stop, while your willpower is what keeps you from slowing down.
Personally, I’d rather run for more than two hours than do this for less than an hour. But that’s the whole point, I tried this out because I wanted something new. I wanted to step out of my comfort zone and push new limits.
As an endurance athlete, there are things that work in my favor, and there are other things that don’t. Let me break it down for you:
Pros
Almost half of Hyrox is running. If you’re a pretty good runner, you’ve already got a huge head start. And I’m not just talking about speed but endurance as well. The event takes more than an hour for us mere mortals, and having a strong aerobic base will give you the foundation to finish strong.
On top of this, if you’re a pretty good triathlete, some movements, such as the ski-erg and row, are complementary to swim fitness, while the sled push and lunges are more similar to cycling. Albeit there’s no direct translation between the disciplines, it gives you a strong start in building specific strength.
As an endurance athlete, you are constantly battling time constraints. Doing a long ride or run needs more careful planning and logistics. However, with Hyrox and the growing number of gyms available, it’s somewhat more convenient. For one, the workouts are generally shorter, and you’ll get a good sweat with a fraction of the time. While it’s still important to do some long aerobic stuff, the runs are definitely shorter compared to if you were to run a marathon or 21k.
Since the workouts are done indoors, you don’t need to wake up before the crack of dawn to start your workout. Although there is admittedly an overhead cost with the need to go to the gym, this can be mitigated if said gym is near or on the way to work.
Lastly, although races are mostly abroad with only a few similar events happening locally (still waiting on Hyrox Philippines, by the way), it’s easier to travel since you don’t have to worry about logistics problems regarding your bike. If you’re a man, you’ll need less clothing, too, as most prefer to race topless. Kidding aside, I find it to be a good bonding experience with your relative, friend, or significant other, as you can also race alongside them in “doubles” events. This isn’t a relay but rather a tag-team partnership throughout the entire race.
Cons
Again, coming from an endurance background, the workouts are sheer pain. I’m not used to shooting up my heart rate consistently in each workout, and this is the initial hurdle most people feel. A lot of times, you feel like you’re gasping for air and practically drowning.
There’s also that problem with leg burn. Imagine doing 100 wall balls after doing close to a hundred lunges and burpees; that’s not even counting the runs and other stations. At first, it feels excruciating if not impossible. However, as long as you know what you’re doing and have a good coach, it slowly (but surely) gets easier.
Compared to running, there’s obviously the added cost of gym equipment and membership. It’s really the only way you can realistically prepare for Hyrox. You have to do the exact same workouts on similar surfaces and conditions.
In conclusion…
To wrap things up, there are obviously more pros than cons regarding transitioning to Hyrox. However, I’d say the biggest benefit for me is that I get to gain some muscle. Since I started training for Hyrox a month ago, I gained around 2kg of lean muscle, and I’m pretty happy with my physique and strength.
At the end of the day, we do stuff like this to make us feel good about our hard work, accomplishments, and ourselves. The best way to see if it is indeed for you is to try it out yourself!
