Hyrox Training for Beginners – How to Start in Zurich

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

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

Here, endurance, strength, and mental resilience meet the vibrant 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 in 2017 and combines strength, endurance, and intervals in a single competition.

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

Hyrox is suitable for all ages from 16 years old and welcomes everyone. It’s about community, pushing limits, and personal growth.

2. What exercises do you do in Hyrox?

Get ready for a mix of exercises that test your strength and endurance. Thetrainingmay seem tough, but with a little practice, they are achievable. Here’s the program:

1. SkiErg: Start with 1,000 meters on the SkiErg. It's a full-body workout that trains your cardiovascular system.
2. Sled push: Push a sled for 50 meters. Test your leg strength and core stability here.
3. Sled pull: Work your back muscles while pulling the sled for 50 meters. This tests your resilience.
4. Broad jump with burpees: Jump for 80 meters. A mix of plyometric and endurance exercises.
5. Rowing: Row for 1,000 meters. A controlled exercise to maintain endurance.
6. Farmers carry: Carry dumbbells for 200 meters. Focus on grip and core.
7. Sandbag lunges: Do lunges with a sandbag for 100 meters. Test your leg strength.
8. Wall balls: Throw a ball for 100 repetitions against the wall. This is the conclusion of your workout.
9. Race

As partly seen in CrossfitRacewhich is also an essential element of HYROX and represents a unique hybrid challenge requiring both endurance and strength. Between each of the eightHYROX Workoutsyou have to run exactly one kilometer. That means you run a total of eight kilometers, interspersed with the various workouts. This structure is what makes the competition so demanding and requires a different type of fitness than a pure running or strength competition.

To improve yourendurancefor this particular challenge, it is advised to incorporate interval runs into your training. Alternate between fast, short sprints and phases of active walking or slow jogging. This type of training prepares your body optimally for the sudden changes in load that you will experience inHYROX Race.

Each exercise is designed to engage different muscle groupsand challenge both your endurance and strength.

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

Hyrox is suitable for both beginners and professionals. 

Zurich offers facilities for beginners in Hyrox.

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

Templeshape: Offers group sessions for beginners twice a week at Zurich airport. Particularly popular amongwomen.Trainer Melissa is really into Hyrox, has considerable experience, and serves as a fantastic role model.

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

Zurich North CrossFit: They also offer Hyrox classes.

4. What equipment do you need for Hyrox?

For Hyrox, you need the right mindset and the proper equipment. Here is the checklist for your gear:

• Running shoes: Get a high-quality pair that offers stability and cushioning. Opt for hybrid fitness models.
• Functional sportswear: Choose breathable and moisture-wicking fabrics, likeActive Wear, for comfort and flexibility.
• Training gloves: Consider wearing lightweight gloves to maintain a good grip during sled exercises and carries. They are optional but useful.
• Hydration equipment: Stay hydrated with a personal water bottle. It’s important for performance and energy.
• Heart rate monitor: It provides feedback to maintain intensity during training and competition.

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

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

To conquer Hyrox, preparation is essential. Follow this 12-week plan from novice to rockstar:

Weeks 1-3: Build your base

• Runs: Start with 3 km runs, twice a week, for endurance.
• 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 are the ideal starting point. They offer you the perfect mix of specific preparation and support from a motivating community.

7. Frequently Asked Questions about Hyrox (FAQ)

Question: Is Hyrox Zurich suitable for beginners?

• Answer: Yes, Hyrox is designed for everyone to 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 significantly. 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 beginners in Hyrox in Zurich?

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

To the official Hyrox website.