I could honestly distill the question of “how should I train” down to one word: running. Everybody tells me that running is the most important skill of a Hyrox race, it’s the thing you’ll spend the most time doing on race day, and it should make up most of your training, especially if you’re someone like me who has a good strength base but lacks in endurance.
My biggest disappointment, on researching the race format, is that none of this really plays to a weightlifter’s strengths. Being strong will certainly help, but it’s not like there’s a max deadlift in the mix. I need to get good at strength endurance—the 100 wall balls are essentially 100 very light squats.
My strengths
There are a few small things that work in my favor. I can easily squat “ass to grass,” meaning I won’t be one of the people who gets no-reps on the wall balls (your hips have to sink below your knees every time). I’ve got reasonably good grip strength, so the farmer’s carry doesn’t scare me. I have better upper body strength than the average woman, so anywhere I can use it, that’s a little bonus.
As we’ve already discussed, my weakness is: running. I’m not starting from scratch, fortunately. I already own running shoes and I know the principles of training for running. But I didn’t run at all this past winter, so I need to build up my mileage from nearly zero at the same time I need to be building cardio fitness. If I'm not careful, that's a recipe for disaster, so I need to make sure I don't increase my mileage too much too soon. We don’t have a lot of time to train, so this is a bit of a balancing act.
How I’m training for the Hyrox
Get used to running.
Learn the movements and techniques I’ll need for the stations.
To avoid overuse injuries, I’m making sure not to run too much. Hiking and indoor cycling are both in the mix so that I can keep working on my endurance even when I feel I’ve done as much running mileage as I safely can in a given week.
The bottom line
One wild card is learning to work together as a team. Meredith and I live in different cities and we won’t get to meet in person until I arrive in New York for the race. If we want to practice skills like handing off sandbags, we’ll have to do those independently with whatever gym buddies we happen to meet at our home gyms. On race day, everything will need to come together—or maybe fall apart. I have a feeling that it’s going to be a learning experience for both of us, no matter the result.
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