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 inspires athletes worldwide.

For many Hyrox beginners, taking part in a competition as intense as the one at Messe Zürich may be a major challenge. But with the right fitness training, you can overcome this challenge. This comprehensive guide has been developed especially for you, the Hyrox beginner, to show you how to prepare yourself optimally for the Zurich event.

This is where endurance, strength and mental power meet the pulsating energy of Zurich. 

Put on your running shoes and get ready for a Fitness trip.

1 What is Hyrox Training?

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

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

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

Hyrox is suitable for anyone aged 16 and over and welcomes everyone. It's about community, crossing boundaries and personal growth.

2. what exercises do you do at Hyrox?

Get ready for a mix of exercises that will test your strength and endurance. The Workouts seem tough, but with a little training they are doable. Here is the line-up:

1. SkiErgStart with 1,000 meters on the SkiErg. This is a full-body workout that trains your cardiovascular system.
2. Sled pushingPush a sled 50 meters. Test your leg strength and core stability here.
3. Sled pulling: Put your back muscles to the test with the 50-meter sled pull. This will challenge your endurance.
4. Burpee long jumpsJump over 80 meters. A mixture of plyometric exercises and endurance.
5. RowingRow 1,000 meters. A controlled exercise to keep your endurance in check.
6. Farmers CarryCarry kettlebells for 200 meters. Concentrate on the grip and the center of the body.
7. Sandbag LungesLunges with a sandbag for 100 meters. Tests leg strength.
8. Wall balls or wall ballsThrow a ball against the wall for 100 repetitions. This is the end of your workout.
9. Running

As is sometimes the case with Crossfit Running is also an essential part of HYROX and represents a unique hybrid challenge that requires both endurance and strength. Between each of the eight HYROX Workouts you have to run exactly one kilometer. This means that you run a total of eight kilometers, interspersed with the various workouts. This structure is what makes the competition so challenging and requires a different type of fitness than a pure running or strength competition.

In order to Endurance for this particular challenge, it is advisable to integrate interval runs into your training. Alternate between fast, short sprints and phases of active walking or slow jogging. This type of training optimally prepares your body for the abrupt changes in load that you will experience during HYROX Running will experience.

Each exercise is designed to work different muscle groups and challenge both your endurance and your strength.

3. where can I do Hyrox for beginners in Zurich?

Hyrox is suitable for both beginners and professionals. 

Zurich offers facilities for Hyrox beginners.

Whether you want to learn the basics or hone your skills, there are training centers here:

TempleshapeOffers group lessons for beginners twice a week at Zurich Airport. Especially for Women popular. The trainer Melissa herself is quite addicted to Hyrox, has a lot of experience and serves as a fantastic role model.

BLG Sports: Known for its state-of-the-art equipment and Hyrox beginner courses. You can also start here.

Zurich North CrossFit: They also offer Hyrox classes.

4. what equipment do you need for Hyrox?

You need the right setup and equipment for Hyrox. Here is the checklist for your equipment:

• Running shoesGet a high-quality pair that offers stability and cushioning. Opt for hybrid fitness models.
• Functional sportswear: Choose breathable, moisture-wicking fabrics such as Active wear for comfort and flexibility.
• Training glovesConsider lightweight gloves so that you have a good grip when practicing sledding and carrying. They are optional but useful.
• Hydration equipmentKeep yourself hydrated with a personal water bottle. This is important for performance and energy.
• Heart rate monitorIt provides feedback to maintain intensity during training and competition.

A clean technique is more important than lifting heavy weights, to ensure effective workouts.

5. 12-week training plan for the HYROX Race Zurich

Preparation is the key to defeating Hyrox. Follow this 12-week plan from rookie to rock star:

Weeks 1-3: Build your base

• RunsStart with 3 km runs, twice a week, for endurance.
• Strength workoutsConcentrate on bodyweight exercises such as squats and lunges.
• Cross-trainingTry cycling or swimming for a varied endurance workout.

Weeks 4-6: Increase intensity

• RunsIncrease to 5 km with speed-oriented interval units.
• Strength circleUse resistance bands, core exercises and compound movements.
• Functional exercises: Practice pushing and pulling sledges with lighter loads.

Week 7-9: Build stamina and skills

• Distance runs: Stretch out to 7-8 km, with tempo and threshold training.
• Strength trainingIncrease the weights for realistic Hyrox exercises.
• Hyrox simulationMini-hyrox runs and exercises build up mental stamina.

Weeks 10-12: Final preparation

• Test runs: Do a complete Hyrox two weeks before the competition.
• TaperingReduce the number of kilometers, maintain the intensity.
• Active recoveryPrioritize Elongation and mobility for mobility.

6. the best HYROX beginner lessons in Zurich at Templeshape

in Hyrox Training in Zurich that is perfectly tailored to beginners can be difficult to find. Many gyms offer general classes, but we have something special for you. At Templeshape, near the Zurich Airport (Kloten / Opfikon), we have specialized in preparatory training for endurance and weight training competitions. Our Hyrox hour is designed to introduce you to the challenges of competition step by step.

Hyrox hours at Templeshape: Why we are the right choice

We know that getting started can be intimidating. That's why our courses focus on building a strong foundation in endurance and strength without pushing you too far. Our trainers are experienced and know the demands of the Hyrox competition inside out. They will show you the right technique for every workout, from burpee broad jumps to wall balls.

A decisive advantage of our Hyrox hour in preparation for the popular Zurich Fitness Competition is the community spirit. You train in a small group of like-minded people. The trainers encourage you and together you can achieve your fitness goals. Our studio is also optimally equipped. You'll find almost everything you need for specific workouts, from rowing machines to balls and weights.

Hyrox training or CrossFit?

Many people wonder whether Hyrox could not simply be used for CrossFit can do. Let's take a closer look. Yes, CrossFit is a comprehensive program that contains many elements that are also important for Hyrox. These include endurance, strength and functional movements. However, CrossFit is all about the daily variation of workouts, often at high speed.

A targeted Hyrox Training is different in that it replicates the specific structure of the Hyrox competition. In our courses, we specifically combine running with the Hyrox workouts. The courses help you to find the right pace for your runs and learn how to best manage your energy between strength exercises.

If you want to immerse yourself in the world of Hyrox, then our specially designed Hyrox hours 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 also suitable for beginners?

• Answer: Yes, Hyrox is designed so that anyone can take part. The pace is self-determined and there are no time limits. 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 need between 90 and 120 minutes.

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

• Answer: Yes, many fitness studios in Zurich, including Templeshape at the airport, offer special Hyrox lessons to prepare you optimally for the competition.

To the official Hyrox website.