If you are keeping up with the gymnastics industry or power sports, then you probably know Hyrox. For those who are young in this, athletes compete in a fitness race that includes a variety of challenges with a route between them. Eight rounds total take about an hour to complete, depending on the level of fitness of the competition athletes.
There are beginners and non -competitive workouts for those who just want to push themselves, but if you are thinking of entering a race at some point, then you need to get training in a notch.
Fortunately, former World Champion Hyrox Hunter McINTyre took some time during his preparation for the 2025 World Championship, which will take place in Chicago, IL, June 13-15, to share his guidance on how to get ready for a Hyrox event.
Run on hills … Very much
There is a lot of operation in a competition, but that doesn’t mean you can just start running everyday and be ready for an event as intense as a Hyrox event. McINTyre suggested that performing out on hills will help improve your strength and build the strength of the feet.
“Run the mountains as much as you can. The slopes will give you hard legs and Hyrox is a harsh sport that runs if you get what I say.”
If the countryside is not an option, then the execution in a corridor will hit anything at all. Just don’t assume that a normal jog will cut it.
McINTyre emphasized: “This sport is not a flow like the running marathon.”
Become a body weight training
Getting a stronger maximum bench or gain a huge weight on Deadlift can definitely win respect, but it won’t serve you very well during a Hyrox race. McINTyre feels that the best equipment you can use is what you have with you at any time, your own body weight.
“You have to do AF *** Air tone squattings and pushups,” he said. If you feel that your body weight is only very easy, then it invites you to wear a weighed vest as well.
“If I can bring you to a weighed vest and make you hundreds of repetitions, then when you reach 100 wall balls or 100 lunges or 50 burpess, it’s not a question.
Heavy sets of 20-rep squat
McINTyre knows that many athletes love the concept of plates at a bar and feels that the classic 20-rep set of heavy weight squatters can also help you prepare for the mental and physical intensity that comes with a hyrox event.
“It’s a dynamite stick that everyone has to go through when they are getting ready for Hyrox,” the former world champion said. “It is a kind of endurance capacity.”
Weighted EMOM workouts
Home gym owners who have no squatting shelf can be sure that they do not have to stay out. Each minute in a minute (EMOM) workouts ask the athlete to perform a specified number of repetitions, rest for the rest of the minute they did the exercise, and then start back to the top of the next minute.
McINTyre informed future competitors to invest in a 10 to 30 -pound vest and feel comfortable with being uncomfortable.
“Do pushups, rest, pushups, rest and repeat this until you do five rounds. Then, do the same with air squats. You can also do them with TRX Pullups or rows if you have the straps and even lunges.”
McINTyre continued: “Most repetitions are always better.
Make a half marathon before entering a match
There is no official qualifications to enter a Hyrox match unless you are trying to compete in Pro level, but “Sheriff” offers a personal test to try before looking at the jump in a competition.
“I tell everyone that they should be able to run at least half a marathon before you enter a race, you will run close to ten miles in total (in Hyrox). If you can’t do that, then you will have a difficult day in a race.”
Eat a lot of carbohydrates for fuel
McINTyre did not hesitate when asked how to eat for this kind of sport.
“Carbohydrates are king, sugar is king,” he said. “I think the possession of two to four energy drinks is not a crazy thing if you are an elite 15 type.”
McINTyre maintains a steady offer of the Celsius in hand because it provides the energy it needs and feels that it would serve those training at Hyrox’s highest levels as well.
“You wake up that you have one. You have another after your workout, another after a nap. And if there is a real long training in the afternoon. Another can help.”
McINTyre really enjoys the Celsius, but also puts a lot of stocks on regular food sources such as Homini, rice and even bread. This can resist cereals for most fans of fitness, but this different level of breed requires different strategies.
“What they say will kill you will make you defend as you continue to move. If you are an engine and shaker like me, it’s a jet fuel.”
If you want a sample of Hyrox size, you can see the 2025 World Championships to see if McINTyre gets another world championship. M&F will cover the event on all social media platforms.
You can follow Mcintyre and Celsius on Instagram.
