HYROX has quickly become one of the most popular competitive fitness events, attracting athletes from all walks of life who are eager to push their endurance, strength, and mental toughness. What sets HYROX apart from traditional endurance races or functional fitness challenges is its unique format: participants complete eight one-kilometer runs, each followed by a functional workout station. This setup demands a mix of cardiovascular endurance, muscular stamina, and functional strength, making it distinct from conventional endurance events or strength-based competitions like powerlifting or bodybuilding.

At the same time, Colfax Strong continues to be a leading training method for overall fitness. Our training enhances strength, power, and cardiovascular capacity through a combination of Olympic weightlifting, gymnastics, and high-intensity metabolic conditioning (MetCon). However, for those aiming to excel in HYROX, some adjustments to a standard routine are necessary.

In this article, we’ll explore how our training can be tailored to effectively prepare athletes for HYROX and maximize their performance.

Understanding HYROX and Its Demands

To train effectively for HYROX while training at Colfax Strong, it’s crucial to grasp the specific demands of the race.

HYROX Race Format

HYROX races follow a consistent structure:

1. 1 km run
2. Workout station 1: SkiErg (1000m)
3. 1 km run
4. Workout station 2: Sled Push
5. 1 km run
6. Workout station 3: Sled Pull
7. 1 km run
8. Workout station 4: Burpee Broad Jumps
9. 1 km run
10. Workout station 5: Rowing (1000m)
11. 1 km run
12. Workout station 6: Farmer’s Carry
13. 1 km run
14. Workout station 7: Sandbag Lunges
15. 1 km run
16. Workout station 8: Wall Balls

This setup places a strong emphasis on running endurance, functional strength, and muscular stamina. While our training is known for its constantly varied workouts, HYROX follows a more structured and repeatable format.

How Colfax Strong Can Be Used for HYROX Training

Colfax Strong provides a solid, well-rounded fitness foundation, but specific adjustments are necessary to optimize performance in HYROX. Here’s how you can use us to prepare for the race:

1. Increase Running Volume

Since HYROX involves 8 kilometers of running, it’s essential to incorporate structured running sessions:

• Add 3-4 running sessions per week to improve endurance.
• Include tempo runs, intervals, and long-distance runs to build both speed and stamina.
• Practice “compromised running” by running immediately after strength exercises to simulate race conditions. (Our workouts do a lot of this already)

2. Focus on HYROX-Specific Movements

While we include a wide variety of exercises, it’s important to emphasize movements that are central to HYROX:

• Train sled pushes and pulls to strengthen the lower body. Our open gym is perfect for this.
• Increase volume of burpees, rowing, wall balls, and farmer’s carries in your workouts. Some of our training weeks have less of these movements
• Scale back on Olympic weightlifting and gymnastics movements, as they’re less relevant for HYROX.

3. Build Muscular Endurance

HYROX events require sustained effort over a long period of time, so it’s important to focus on muscular endurance:

• Include higher-rep, lower-weight strength training to improve endurance.
• Extend workout durations (30-60 minutes) instead of focusing solely on short, high-intensity WODs. Look ahead at our training schedule to make sure you hit these longer workouts.
• Use supersets and circuit training to build stamina and work capacity.

4. Simulate HYROX Race Conditions

The best way to prepare for HYROX is to mimic the actual event setup:

• Perform back-to-back movements typical of the race format (e.g., 1 km run → sled push → 1 km run → sled pull).
• Complete HYROX-style workouts to refine pacing, strategy, and efficiency.
• Train under fatigue to simulate how you’ll feel later in the race.

Why Colfax Strong is a Better Long-Term Strategy Than HYROX-Specific Training for Most People

While focusing on HYROX-specific training can help athletes optimize race-day performance, we may offer a better long-term fitness solution for most people. Here’s why:

1. Comprehensive Fitness

Colfax Strong builds strength, endurance, agility, power, and flexibility, providing a more well-rounded fitness program. In contrast, HYROX-specific training emphasizes running endurance and functional strength, which may not offer the full spectrum of physical development.

2. Reduced Risk of Overuse Injuries

HYROX-specific training involves repetitive movements, such as running, lunges, and sled work, which can lead to overuse injuries. Our constantly varied workouts help mitigate this risk by incorporating different movement patterns and exercises.

3. Engaging and Fun Workouts

Colfax Strong’s variety keeps workouts fresh and mentally engaging. On the other hand, HYROX-specific training can feel monotonous due to its structured, repetitive nature.

4. Long-Term Strength and Skill Development

We include a broader range of exercises, such as Olympic lifting and gymnastics, which build functional strength and skill in ways that HYROX training does not. This makes us a better option for long-term strength and fitness development.

5. Community and Motivation

Colfax Strong thrives on community and camaraderie, with athletes often working together in group settings to stay motivated. In contrast, HYROX training is often done individually, which may make it harder for some athletes to stay consistent and accountable.

Who Can Benefit from a Colfax Strong-Based HYROX Training Plan?

Colfax Strong can be an excellent tool for preparing for HYROX, but athletes may need to modify their approach based on their strengths and goals.

✅ Who Should Stick with just us?

• Athletes with a strong endurance base but in need of more strength work.
• Those who enjoy the variety and community of Colfax Dtrong.
• Individuals who want general fitness and plan to compete in HYROX as a secondary goal rather than elite competition.

✅ Who Should Adjust Their Training for HYROX?

• Runners or endurance athletes who want to build functional strength for HYROX.
• Athletes aiming to compete at a high level and optimize their performance.
• Those who prefer a structured, repeatable training format over Colfax Strong’s varied workouts.

✅ The Hybrid Approach

• Combine our strength and functional fitness with dedicated HYROX-specific workouts and extra running.
• Use Colfax Strong as a foundation but modify your workouts to emphasize endurance and race-specific skills.
• Incorporate race simulations to fine-tune pacing and endurance.

While Colfax Strong provides an excellent base for HYROX, adjustments are necessary to fully optimize performance. By incorporating more running, HYROX-specific movements, and endurance-based training, our athletes can successfully transition into HYROX competition. A hybrid approach, blending our strength and functional fitness with targeted HYROX training, is the best strategy for maximizing performance while maintaining a well-rounded, injury-resistant fitness program.

Want to talk about how to train for you next (or first) event? Schedule a welcome meeting here