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Hybrid Training Explained: Crafting the Perfect HYROX Training Plan - Part 1

Crafting your HYROX plan


In today's dynamic fitness landscape, the rise of HYROX as a global fitness competition has reshaped the way athletes and enthusiasts approach their training. At its core, HYROX combines strength and endurance in a unique blend, exemplifying the epitome of hybrid training. But what exactly is hybrid training? And how can you optimise your HYROX training plan to ensure peak performance come competition day?

Hybrid training isn't just about mixing strength exercises with endurance work; it's a strategic blend designed to optimise an athlete's performance across multiple modalities. It's the art and science of taking individual training elements, breaking them down, and then reassembling them in a way that's synergistic, efficient, and tailored to specific goals—like dominating in a HYROX workout.

Whether you're new to the HYROX scene or looking to elevate your HYROX training game, understanding the principles of hybrid training is crucial. In this post, we'll delve deep into these principles, providing insights and actionable tips to supercharge your HYROX training plan.

1. Disassembly and Reassembly of Training


What it is

What this means is simply trying to understand each component of the HYROX, dissecting the primary movements and then building a tailored training regimen that combines these components for maximal success .

Examples with HYROX:

Sled Push: At the core of this movement is lower body power and stability. To enhance performance in this section:

  • Squats: Target the quads and glutes, developing the raw strength required.

  • Heavy Calf Raises: Improve drive from the ankle joint, providing an additional push.

  • Hip Thrusts: Emphasise the glutes' explosive power which is essential for the initial push.

Sled Pull: This movement taps into both your upper and lower body.

  • Deadlifts: These are foundational, improving posterior chain strength which is critical for the pulling motion.

  • Row Variations: Strengthen the muscles of the upper back, aiding in the stabiliSation and pulling of the sled.

2. Consolidation of Stressors


What it is

This principle revolves around grouping exercises or modalities that have similar physiological demands within the same training session or day. By doing so, you're essentially subjecting the body to a concentrated dose of a particular stressor, allowing for more focused adaptations and streamlined recovery. Instead of spreading out similar strains over multiple days, which can lead to prolonged fatigue and hinder recovery, consolidating them makes recovery more efficient.

Example for HYROX:

Intense Lower Body Training Day: Imagine a day where you're targeting the explosive power and strength of the legs. It would be wise to cluster exercises that tax the same muscle groups or energy systems. So, after your heavy squats (targeting raw strength), you might incorporate plyometric box jumps (targeting explosive power) and then finish with a shorter, intense sled push session.

Endurance Emphasis Day: If you have a day focused on building cardiovascular endurance, start with a steady-state run, followed by a wall ball session (which also taps into endurance but brings in a strength element), and culminate with the HYROX-specific farmer's carry over a longer distance.

By consolidating similar stressors, you ensure that the body receives a clear, unambiguous message about the kind of adaptation you're seeking, optimising both performance gains and recovery.

3. Leveraging Pre-Fatigue

Understand how to build a HYROX plan

What it is

Leveraging pre-fatigue in training is about strategically sequencing exercises so that a primary muscle group or energy system is pre-fatigued by an earlier exercise. The subsequent exercises then challenge the body to perform under conditions of fatigue. This pushes the muscles or cardiovascular system to adapt, working under these stressors. This method is designed to enhance specific adaptations and force the body to recruit additional muscle fibres or delve deeper into its energy reserves. It's about simulating conditions you might face in an actual HYROX event, where you'll need to push through fatigue.

Example for HYROX:

Leg Strength into Pre-Fatigue: Start your session with strength-based exercises targeting the legs, like heavy barbell squats or Romanian deadlifts. These foundational movements will challenge the prime movers in your legs. Immediately after, transition into sled pushes or pulls. Your leg muscles, already taxed from the strength work, will now be pushed even further, simulating the continuous demands of a HYROX race where you'd be transitioning from one strenuous leg task to another.

Cardio Pre-Fatigue: Kick off with a steady-state rowing session, working both your cardiovascular system and major muscle groups. After, switch directly to movements like burpee broad jumps or kettlebell swings. This change demands your body to perform high-intensity exercises even when already fatigued, akin to the relentless pace of a HYROX event.

4. Emphasising Concentric Movement in Training

Concentric movements for Hyrox

What it is:

Concentric movement focuses on the phase of an exercise where the muscle shortens, such as when you rise in a squat. By emphasising this phase, especially by performing it with speed and power, athletes can enhance muscle activation and make significant strength gains.

Why it Matters for HYROX:

The goal in HYROX competitions is a combination of strength, power, and endurance. By prioritising swift and powerful concentric movements, athletes build the explosive strength needed for various HYROX challenges without accruing unnecessary fatigue.

It's worth noting that while eccentric phases, particularly slow ones, have their place in muscle development and can lead to increased muscle hypertrophy, they also induce greater muscle damage and fatigue. For a HYROX athlete who's also balancing endurance and other modalities of training, managing fatigue is crucial. Hence, focusing on concentric work can offer strength gains without the extended recovery periods that heavy eccentric work might demand.

5. Select Specific Movements Tailored to Your Goals

Building your Hyrox plan part 1

What it is:

Choosing exercises not just for the sake of doing them, but because they align closely with the specific demands of your primary objective. In the context of HYROX, it's essential to select movements that mimic or prepare the athlete for the challenges within the competition.

Why it Matters for HYROX:

HYROX is not just about general fitness; it's about succeeding in a combination of workouts involving functional movements and endurance. Training should not be generalised but optimised for these specific challenges. For instance, sled pushes and pulls in HYROX require not just leg strength but also core stability and good form. Squats can build the leg strength, while exercises like hip thrusts can emphasise glute activation, and heavy calf raises can enhance push-off power. For sled pulls, integrating movements such as deadlifts can be beneficial due to their focus on hip hinge and posterior chain activation.

By being deliberate in exercise selection and ensuring each movement has a purpose directly tied to HYROX challenges, athletes can make the most of their training time and ensure they're adequately prepared for competition day.

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