5 Common Hyrox Training Mistakes and How to Fix Them

Avoid these top 5 Hyrox training errors to boost your performance:

1. Overtraining without rest
2. Neglecting basic strength work
3. Ramping up running too fast
4. Using poor exercise form
5. Inadequate sled training

Here's a quick rundown to fix these mistakes:

• Mix high and low intensity training
• Focus on squats, deadlifts, bench press, and rows
• Follow the 10% rule to increase running distance
• Film yourself to check form against official demos
• Practice sled push/pull with proper technique

The key is smart, balanced training. Don't just go hard - train strategically to crush your Hyrox goals.

1. Training Too Much Without Rest Cycles

Hyrox athletes often fall into the trap of non-stop training. But here's the thing: pushing yourself 24/7 isn't just unnecessary - it's counterproductive.

Spotting Training Burnout

Your body has ways of telling you when you're doing too much. Keep an eye out for:

• Feeling wiped out, even after sleeping like a log
• Struggling with workouts that used to be a breeze
• Snapping at people or losing your training mojo
• Getting sick more often or dealing with nagging injuries

Rachel Cosgrove, CSCS and co-owner of Results Fitness, puts it this way:

"If you break your body down and it starts to rebuild, but you train hard again right away, you never get to the point where you're fully recovering and gaining strength."

Smart Training Cycles

Want to crush your Hyrox goals without burning out?

Here's how to structure your training:

1. Mix it up: Plan different training phases, each with its own focus.
2. Cap the tough stuff: Stick to 3-4 high-intensity sessions per week.
3. Build in breathers: Every 4-6 weeks, dial it back and focus on form.

Stacy Sims, PhD and author of ROAR, suggests:

"For two weeks, you focus on those high-intensity sessions - and then, for a week, you focus on recovery or technique."

Fixing Your Training Schedule

If you've been overdoing it, here's how to get back on track:

1. Take a hard look at your current plan. Are you giving yourself enough downtime?
2. Add deload weeks: Every 4-6 weeks, cut your training volume by 40-50%, but keep the intensity.
3. Sleep and eat right: Aim for 7-9 hours of shut-eye and fuel up with nutrient-rich foods.
4. Move on rest days: Try low-key activities like yoga or a light jog to boost recovery.

Emily Schromm, CPT, reminds us it's okay to ease up:

"You have to give yourself permission to knock it down from 100 percent to 60 percent."

2. Skipping Basic Strength Work

Many Hyrox athletes focus too much on endurance and not enough on strength. This can hurt your performance and make you more likely to get injured.

Key Strength Exercises

To do well in Hyrox, you need to be strong. Here are the main exercises you should do:

1. Squats: Great for your legs. Helps with sled push and pull.
2. Deadlifts: Builds overall strength. Useful for farmer's carry.
3. Bench Press: Strengthens your upper body. Good for wall balls and burpee broad jumps.
4. Rows: Works your back muscles. Helps with sled pulls and rowing.

Mintra Tilly, Hyrox Sport Concept Designer, says:

"What we don't suggest is crazy technical lifts, like snatches or Olympic lifts. We stick with the basics."

Building Strength Safely

Here's how to get stronger without getting hurt:

Start simple. Use your body weight first, then add weights slowly. Gradually increase weight or reps over time. Always use proper form to avoid injuries and get the most out of your workouts.

Mix strength and endurance training. A good plan: spend the first four weeks mostly on strength, then add more cardio.

Don't forget to rest. Your muscles need time to recover and grow between workouts.

Hyrox is a unique mix of strength and endurance.

The AMRAP Antics Coach warns:

"Runners tend to coast through the first few portions of the race and then get buried by the sled push and pull so don't underestimate your weights."

3. Running Too Much Too Soon

Many Hyrox athletes push their running distance too fast, leading to burnout and injuries. Let's look at how to build your running base safely and why easy runs matter for your progress.

Building Up Running Distance

Want to increase your running volume without getting hurt? Here's how:

1. Start small

Begin with a distance you can handle easily, even if it seems low. It's better to start slow than push too hard and get sidelined.

2. Follow the 10% rule

Don't increase your weekly mileage by more than 10%. Running 40 km this week? Aim for no more than 44 km next week.

3. Take it easy sometimes

Every 3-5 weeks, cut your mileage by 40-50%. This helps prevent overtraining and lets you come back stronger.

4. Mix it up

Combine easy runs with intervals and hills. This improves your overall fitness and gets you ready for Hyrox's challenges.

Jake Dearden, a Hyrox Master Trainer, says:

"It's very easy to get caught up in the excitement of the event and go out too hot, doing much faster splits than you had planned for."

To avoid this, plan your race pace for each kilometer and stick to it during training. This way, you'll have enough gas in the tank to nail all the workout stations at your target times.

Why Easy Runs Matter

Think easy runs are a waste of time? Think again. They're key to your running progress. Here's why:

• They help your body bounce back from tough workouts
• They build your aerobic engine, boosting your endurance for Hyrox
• They make you more efficient at faster paces
• They give your mind a break from intense training

A good rule of thumb?

The 80/20 rule. Spend 80% of your running time at an easy pace and only 20% at or above threshold pace. This balance builds endurance without wearing you out.

How to make it work:

1. Use a heart rate monitor or how you feel to keep your easy runs truly easy
2. Do 1-2 high-intensity running sessions per week, with the rest being easy or recovery runs
3. Don't be shy about slowing down – even top athletes do most of their miles at an easy pace

4. Wrong Exercise Form

Nailing your form isn't just about looking good - it's key to crushing Hyrox. Many athletes rush through exercises, thinking speed trumps technique. Big mistake. Poor form can lead to penalties, injuries, and a lackluster performance.

What Judges Look For

Hyrox judges don't mess around. They're watching for:

• Full range of motion on every rep
• Correct body positioning that matches official standards
• Proper use of equipment

Get sloppy, and you might see reps invalidated or time penalties slapped on. All that sweat could be for nothing if you're not careful.

Fixing Your Form

Better form isn't just about dodging penalties - it's about working smarter and staying injury-free. Here's how to level up:

1. Master the basics

Nail the movements with just your body weight before adding speed or load.

2. Video yourself

Record your workouts and compare them to official Hyrox demos. You might be shocked at what you see.

3. Go full extension

Don't cut corners. For wall balls or burpees, fully extend your hips, shoulders, and arms at the top.

4. Watch those knees

Keep them tracking over your toes during squats. Knees caving in? That's asking for trouble.

5. Core engagement is key

A strong, braced core keeps your form tight, especially during sled pushes and farmer's carries.

6. Breathe right

Good breathing helps maintain form when you're gassed. Generally, exhale during the hard part of each move.

7. Get expert eyes

A certified Hyrox coach can spot and fix form issues you might miss.

Phil, who runs Hyrox Training Plans, puts it this way:

"Proper form isn't just about avoiding penalties - it's about maximizing your efficiency and reducing injury risk. Spend time perfecting your technique, and you'll see improvements in both your training and competition performance."

Dial in your form, and watch your Hyrox game soar. Your body (and your race times) will thank you.

5. Poor Sled Training

Many athletes underestimate sled training or do it wrong. This can hurt your race performance and up your injury risk. Let's look at how to nail the sled push and pull.

Mastering Push and Pull Techniques

Good form is key. Here's how to do it right:

Sled Push:

• Lean forward, keep your back straight
• Push with your legs, not your upper body
• Keep your core tight
• Don't bend your arms too much

Steffi Alexander, F45 Global Athlete and Coach, says:

"Prioritising proper form and technique is the most important thing in order to minimise the risk of injury, and also maximise the effectiveness of the sled push."

Sled Pull:

• Keep your back straight, chest up
• Use your legs for power, not your arms
• Take short, quick steps
• Lean back slightly

In the Hyrox Open Edition, the sled push is 102kg for women and 152kg for men and mixed groups. It's tough, so good technique is a must.

Progressing Your Sled Training

To build strength and endurance, you need to progress. Here's how:

1. Start light

Begin with just the sled. It can weigh up to 20kg.

2. Go slow

Add weight gradually. No more than 10% per week.

3. Mix it up

Use different weights and distances in your workouts.

4. Push yourself

Train with heavier weights than you'll face in the race.

A basic strength workout from Hyrox Training Plans includes:

• Squats: 4 sets of 6-8 reps
• Romanian deadlifts: 3 sets of 10-12 reps
• Bulgarian split squat: 3 x 8
• Calf complex: 3 x 15
• Heavy Sled Pushes: 3 sets of 20-30 metres

As race day gets closer, switch to more race-like training.

A race-specific workout might be:

• 1km Run at 80% effort
• Sled Push: 20-30 metres
• Do this 3-5 times

This mimics the fatigue you'll feel during the race, prepping you mentally and physically for the challenge.

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Key Takeaways

Hyrox isn't just about brute force and stamina. Here's what you need to know to step up your game:

1. Smart training beats overtraining

Mix it up: 80% easy runs, 20% high-intensity. This builds endurance without burning out.

2. Don't skip strength work

Stick to the basics: squats, deadlifts, bench presses, and rows.

Mintra Tilly, a Hyrox master trainer, puts it simply:

"We stick with the basics."

3. Nail your form

Perfect technique saves you from penalties and injuries. Film yourself and compare to official Hyrox demos. Phil from Hyrox Training Plans says:

"Proper form isn't just about avoiding penalties - it's about maximizing your efficiency and reducing injury risk. Spend time perfecting your technique, and you'll see improvements in both your training and competition performance."

4. Conquer the sled

Practice pushing and pulling with different weights. Start light, then ramp up. Mix in race-like workouts - try a 1km run followed by sled pushes.

5. Plan your training

Use a structured approach to avoid getting stuck or hurt.

Vicky MacIntosh, an expert trainer, advises:

"You must pace yourself based on your training rather than racing others. HYROX is a long event, and improper pacing leads to burnout."

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Related Blog Posts

• What is Hyrox?
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• Expert Q&A: Most Common Hyrox Training Questions Answered
• Boost Your Endurance for Hyrox Success: Proven Training Strategies