Hyrox Training for Beginners – How to Get Started in Zurich

Hyrox Zurich is more than just a fitness event; it is a unique combination of endurance and strength sports that excites athletes worldwide.

For many Hyrox beginners, participating in such an intense competition as at the Messe Zürich may be a big challenge. However, with the right fitness training, you can master this challenge. This comprehensive guide has been specially designed for you, the Hyrox beginner, to show you how to prepare optimally for the Zurich event.

Here, endurance, strength, and mental toughness meet the pulsating energy of Zurich. 

Put on your running shoes and get ready for afitness journey.

1. What is Hyrox Training?

Hyrox is not just a fitness competition, but a lifestyle experience. It combines the thrill of competition with disciplined training.

Hyrox was developed inGermany in Hamburg 2017 and combines strength, endurance, and intervals in one competition.

With over 40+ Hyrox races worldwide in 2023, it has taken the world by storm, including Zurich.

Hyrox is suitable for everyone aged 16 and older and welcomes all. It is about community, pushing boundaries, and personal growth.

2. What exercises do you do at Hyrox?

Get ready for a mix of exercises that test your strength and endurance. Theworkoutsseem hard, but with some training, they are doable. Here is the lineup:

1. SkiErg: Start with 1,000 meters on the SkiErg. This is a full-body workout that trains your cardiovascular system.
2. Sled push: Push a sled 50 meters. Test your leg strength and core stability here.
3. Sled pull: Work your back muscles during the 50-meter sled pull. This challenges your resilience.
4. Burpee broad jumps: Jump for 80 meters. A mixture of plyometric exercises and endurance.
5. Rowing: Row 1,000 meters. A controlled exercise to keep endurance in check.
6. Farmers carry: Carry kettlebells for 200 meters. Focus on grip and core.
7. Sandbag lunges: Lunge with a sandbag for 100 meters. Tests leg strength.
8. Wall balls: Throw a ball for 100 repetitions against the wall. This is the conclusion of your workout.
9. Laufen

Wie teilweise beim Crossfit Laufen auch ein wesentlicher Bestandteil von HYROX und stellt eine einzigartige hybride Herausforderung dar, die sowohl Ausdauer als auch Kraft erfordert. Zwischen jeder der acht HYROX Workouts musst du genau einen Kilometer laufen. Das bedeutet, dass du insgesamt acht Kilometer läufst, unterbrochen von den verschiedenen Workouts. Diese Struktur ist es, was den Wettkampf so anspruchsvoll macht und eine andere Art von Fitness erfordert als ein reiner Lauf- oder Kraftwettkampf.

Um deine Ausdauer für diese spezielle Herausforderung zu verbessern, ist es ratsam, in deinem Training Intervallläufe zu integrieren. Wechsle zwischen schnellen, kurzen Sprints und Phasen des aktiven Gehens oder langsamen Joggens ab. Diese Art von Training bereitet deinen Körper optimal auf die abrupte Belastungswechsel vor, die du bei HYROX Laufen erleben wirst.

Jede Übung ist darauf ausgelegt, verschiedene Muskelgruppen zu beanspruchen und sowohl deine Ausdauer als auch deine Kraft herauszufordern.

3. Wo kann ich in Zürich Hyrox für Anfänger machen?

Hyrox ist sowohl für Anfänger als auch für Profis geeignet. 

Zürich bietet Einrichtungen für Hyrox-Anfänger.

Egal, ob du die Grundlagen erlernen oder deine Fähigkeiten verfeinern willst, hier gibt es Trainingszentren:

Templeshape: Bietet am Flughafen Zürich 2x wöchentlich Gruppenstunden für Beginner an. Besonders bei Frauen beliebt. Die Trainerin Melissa selbst ist recht Hyrox-süchtig, hat extrem viel Erfahrung und dient als fantastisches Rollenbild.

BLG Sports: Bekannt für seine hochmoderne Ausrüstung und Hyrox-Anfängerkurse. Hier kannst du ebenfalls anfangen.

Zürich Nord CrossFit: Sie bieten ebenfalls Hyrox-Stunden an.

4. Welche Ausrüstung brauchst du für Hyrox?

Für Hyrox brauchst du die richtige Einstellung und Ausrüstung. Hier ist die Checkliste für deine Ausrüstung:

• Laufschuhe: Besorge dir ein hochwertiges Paar, das Stabilität und Dämpfung bietet. Entscheide dich für Hybrid-Fitness-Modelle.
• Funktionale Sportbekleidung: Wähle atmungsaktive, feuchtigkeitsableitende Stoffe wie Active Wear für Komfort und Flexibilität.
• Trainingshandschuhe: Ziehe leichte Handschuhe in Betracht, damit du bei den Schlittenübungen und beim Tragen einen guten Halt hast. Sie sind optional, aber nützlich.
• Hydrationsausrüstung: Halte dich mit einer persönlichen Wasserflasche hydriert. Das ist wichtig für Leistung und Energie.
• Herzfrequenzmesser: Er bietet Feedback, um die Intensität während des Trainings und des Wettkampfs aufrechtzuerhalten.

Eine saubere Technik ist wichtiger als das Heben schwerer Gewichte, um effektive Workouts zu gewährleisten.

5. 12-Wochen-Trainingsplan für das HYROX Race Zürich

Um Hyrox zu bezwingen, ist Vorbereitung der Schlüssel. Folge diesem 12-Wochen-Plan vom Rookie zum Rockstar:

Wochen 1-3: Baue deine Basis auf

• Läufe: Beginne mit 3 km-Läufen, zweimal pro Woche, für die Ausdauer.
• Strength Workouts: Focus on bodyweight exercises like squats and lunges.
• Cross-Training: Try cycling or swimming for a varied endurance workout.

Weeks 4-6: Increase Intensity

• Runs: Increase to 5 km with speed-oriented interval sessions.
• Strength Circuit: Use resistance bands, core exercises, and compound movements.
• Functional Exercises: Practice sled pushing and pulling with lighter loads.

Weeks 7-9: Build Endurance and Skills

• Distance Runs: Stretch to 7-8 km, with tempo and threshold training.
• Strength Training: Increase weights for realistic Hyrox exercises.
• Hyrox Simulation: Mini-Hyrox runs and exercises build mental endurance.

Weeks 10-12: Final Preparation

• Trial Runs: Do a full Hyrox two weeks before the competition.
• Tapering: Reduce mileage while maintaining intensity.
• Active Recovery: Prioritize stretching and mobility for flexibility.

6. The best HYROX beginner classes in Zurich at Templeshape

Finding Hyrox training in Zurich that is perfectly tailored for beginners can be challenging. Many gyms offer general classes, but we have something special for you. At Templeshape, near the Zurich Airport (Kloten / Opfikon), we specialize in preparatory training for endurance and strength sports competitions. Our Hyrox class is designed to gradually introduce you to the challenges of the competition.

Hyrox classes at Templeshape: Why we are the right choice

We understand that getting started can be intimidating. That's why the focus of our classes is to build a strong foundation in endurance and strength without overwhelming you. Our trainers are experienced and fully understand the demands of the Hyrox competition. They will show you the correct technique for each workout, from burpee broad jumps to wall balls.

A key benefit of our Hyrox class in preparation for the popular fitness competition in Zurich is the sense of community. You train in a small group of like-minded individuals. The trainers encourage you, and together you can achieve your fitness goals. Additionally, our studio is optimally equipped. You will find almost everything you need for the specific workouts, from rowing machines to balls and weights.

Hyrox Training or CrossFit?

Many people wonder if you can just do CrossFit for Hyrox. Let's take a closer look. Yes, CrossFit is a comprehensive program that includes many elements that are also important for Hyrox. This includes endurance, strength, and functional movements. However, CrossFit is primarily about daily variation in workouts, often at a high pace.

Targeted Hyrox training differs in that it mimics the specific structure of the Hyrox competition. In our classes, we specifically combine running with Hyrox workouts. The classes help you find the right pace for your runs and learn how to best manage your energy between strength exercises.

If you want to dive into the world of Hyrox, then our specially designed Hyrox classes in Zurich the ideal starting point. They offer you the perfect mix of specific preparation and the support of a motivating community.

7. Frequently Asked Questions about Hyrox (FAQ)

Question: Is Hyrox Zurich suitable for beginners?

• Answer: Yes, Hyrox is designed so that anyone can participate. The pace is self-determined, and there are no time requirements. The focus is on mastering the challenge.

Question: How long does a Hyrox competition in Zurich last?

• Answer: The duration varies greatly. Elite athletes finish the race in under 60 minutes, while beginners often take between 90 and 120 minutes.

Question: Are there special training courses for Hyrox beginners in Zurich?

• Answer: Yes, many gyms in Zurich, including Templeshape at the airport, offer special Hyrox classes that prepare you optimally for the competition.

To the official Hyrox website.