How do you train for a Hyrox in Ede? This is how we tackle it at CrossFit Ede - Vallei.
Hyrox is a unique fitness competition. It combines 8 times 1 kilometer of running with functional exercises such as sled push, sled pull, burpee broad jumps and farmers carry. Do you live in Ede, Bennekom, Wageningen, Veenendaal, Lunteren or Barneveld and want to do your first Hyrox? Then a good preparation is essential. Many beginners start enthusiastically, but mainly train by feeling. With a few smart adjustments you can train much more efficiently and start with more confidence.
“Zone 2 training”
“VO2 Max training”
“Technical components“
”Running training”
What does Hyrox physically require of your body?
A Hyrox lasts an average of 75 to 100 minutes for beginners. That means you will be taxed for long periods of time as you constantly switch between walking and strength stations.
For efforts longer than one to two minutes, the aerobic energy system is dominant. This means that your endurance and ability to recover between efforts determine your finishing time.
Those who develop their aerobic system well can:
- Faster recovery between stations
- Less likely to acidify
- Keep running more consistently
So that’s where your Hyrox training in Ede begins. Click here for the schedule.
Step 1: Build your Zone 2 foundation first
At our Hyrox gym in Ede, we always start with building a solid foundation. Zone 2 training. Zone 2 means slow pace. You can still breathe through your nose and speak short sentences. It feels comfortable, but purposeful.
Why is this so important?
Because your body then:
- Creating more mitochondria
- Using energy more efficiently
- Recovers faster between efforts
Many athletes tend to train just a little too hard. Once your heart rate goes above your zone, you start using more fast muscle fibers and lose the intended endurance training effect.
Practical example
- 2 to 3 times a week 30 to 45 minutes of gentle walking
- Keeping heart rate stable
- As soon as your heart rate picks up, walk briefly and resume
Zone 2 may feel quiet, but it is the foundation of your performance.
Step 2: Train your VO2max
In addition to endurance power, you also need the ability to handle high intensity. That’s why you combine Zone 2 with VO2max training.
Meaning:
- Shorter intervals
- High intensity
- Full recovery between repetitions
Example:
8x 200 meters hard, 100 meters quiet recovery
*Work rest ratio one to one (measured in time)
This principle is used to improve maximum oxygen uptake.
Why this is important?
Because during Hyrox, you always need to recover from strenuous efforts such as sled push and burpees. The stronger your aerobic system, the faster your heart rate drops after such a station.
Step 3: Master the first two minutes
This is where many beginners make their biggest mistake. At the start, you feel fresh. Adrenaline is high. Everyone leaves quickly. But your aerobic system needs about 60 to 90 seconds to become fully active. If you start too hard at that stage, you produce a lot of lactate and run into a wall later.
That’s why we teach our Hyrox athletes in Ede:
The first kilometer should feel controlled. Not forced fast, but controlled. Those who are patient in the beginning can accelerate later.
Step 4: Train stations with strategy
At Hyrox, we see that beginners often lose time on:
- Sled push
- Burpee broad jumps
With the sled push, it is important to choose a pace you can sustain. Resting briefly can sometimes be more efficient than trying to force everything at once.
With burpee broad jumps, it appears that maximum jump distance greatly increases your heart rate. Shorter, rhythmic jumps often provide a more stable heart rate and a better transition to running.
The goal is not to win one station. The goal is to stay strong throughout the race.
Step 5: Train specifically for your target pace
The beauty of Hyrox is that the format is fixed. You know exactly what’s coming. That means you can train specifically on:
- Your target pace per kilometer
- Your transitions between walking and stations
- Your fatigue patterns
Training for the speed you are likely to run during the race is essential.
Example workout:
1 kilometer at your target pace
Direct sled push
1 kilometer at target pace
And repeat
Specificity makes all the difference.
Step 6: Don't forget your warm up
A good warm up:
- Increases your heart rate
- Activates your muscles
- Prepares your nervous system
An elevated heart rate before the start causes your aerobic system to become active faster.
Practical:
- 10 minutes of leisurely walking
- 2 to 3 short gears of 40 to 60 meters
- After that, sufficient rest
Not being exhausted, but being ready to start.
How do you train for a Hyrox in Ede as a beginner?
Summary:
- 2 to 3 times a week Zone 2
- 1-2 times per week interval training
- Functional strength 2 times a week
- Regular combination training of walking and stations
- Practice your pacing
Good preparation gives confidence on race day.
Would you like to start Hyrox training in Ede?
Do you live in Ede, Bennekom, Wageningen, Veenendaal, Lunteren or Barneveld and want to start your first Hyrox well prepared?
Then you can start the Hyrox program with us.
We help you with:
- Building your endurance capacity
- Improving your walking pace
- Getting stronger at the stations
- Developing a smart competition strategy
- Are you serious about getting started with Hyrox training in Ede?
Send us a message and get started with the Hyrox program.Are you ready to get started with Hyrox? Click here for the “Getting Started” page
Frequently asked questions about starting with HYROX
When are the HYROX LESSONS?
We are constantly expanding our HYROX classes. Check our schedule for current offerings.
Can I combine HYROX and CrossFit?
ABSOLUTELY, this is a great combination. Many world-class CrossFit athletes were HYROX winners right from the start. Purely because of the amazing foundation that CrossFit lays.
What if I have an injury?
We have a physical therapist involved in the box. Exercises are modified as needed.