5 Physical Preparation to Follow Hyrox so as Not to Be Overwhelmed During the Race

Illustration (Unsplash/Alexandre ricart)

YOGYAKARTA - Hyrox is one of the fitness competitions that are increasingly popular in Indonesia. The combination of running and functional training makes Hyrox different from other fitness competitions. In this competition, the body is required to continue to move for approximately 90 minutes. That's why proper preparation is very important before participating in hyrox.

Physical Preparation to Participate in Hyrox

If you plan to follow Hyrox, understanding your physical needs will greatly help improve performance. Quoted from Hyrox.com and other sources, the following are physical preparations before following hyrox:

Running Training

Around 50 percent of Hyrox consists of running a total of 8 kilometers which is divided into 8 sessions of 1 kilometer each. This means that cardio ability is the main determining factor in your success in completing the race.

Running training should be done consistently with variations in intensity, such as interval runs and long runs. This helps the body adapt to changes in rhythm during the race.

In addition, it is important to get used to running after heavy training. Because when you compete you will be required to run every time you finish doing one functional movement, for example pushing a sled 50 meters. So, vary the training until you can keep up with the rhythm of the changes.

Learn Movement Standards

Every movement in hyrox has certain standards that must be met in order to be considered valid in the competition. If not, you can lose time or even be disqualified.

Learn from a trainer or take a special Hyrox class so that you can understand the best techniques while avoiding injuries due to wrong movements. Proper training will make your performance more efficient.

In addition, experimenting with various techniques is also important to find the most suitable style. Not all methods are suitable for everyone, so it's important to recognize your own body's abilities. That way, you can look more confident when racing.

Set Pace and Energy

One of the common mistakes of Hyrox participants is starting the race too quickly. Adrenaline, music, and audience support often make participants lose control at the beginning. In fact, Hyrox is an endurance race that requires long-term strategies.

Setting the pace from the first kilometer is very important so that energy is maintained until the end. Think of Hyrox as a half marathon or triathlon that requires consistency. Keeping the heart rate stable will help performance remain optimal.

Learning to recognize the limits of the body is also an important part of this strategy. Don't be tempted to follow the rhythm of other participants if it's beyond your ability. Focusing on your own rhythm is the key to finishing the race well.

Rest, Nutrition, and Hydration

Hard training without enough recovery can actually be harmful to the body. Rest is an important part of the process of building strength and endurance. Without enough sleep, your exercise performance will not be optimal.

Nutrition also plays a big role in Hyrox's preparation. Make sure the intake of carbohydrates, proteins, and fats is balanced to support energy and muscle recovery. Don't forget to regulate your diet especially before the race day.

Lastly, hydration, fluid deficiency can significantly reduce performance. Make sure to drink enough water before, during, and after exercise.

Race Simulation

One of the best ways to prepare is to do a Hyrox simulation. Combine running and workout in one training session to mimic the conditions of the race. This helps your body and mind adapt to the actual pressure.

Simulations also help identify weaknesses that need to be improved. Maybe you're strong in running but weak in sled push, or vice versa. By knowing this, you can devise a more effective training strategy.

In addition, simulation makes you more mentally prepared. You will know what to expect when the race takes place. Confidence also increases because you are used to the same pattern.

That's the physical preparation before participating in hyrox. The combination of running, strength, technique, and recovery must be balanced so that your performance is maximum. With structured and consistent training, you will be ready to face Hyrox with confidence.

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