How To Prepare Your Body For HYROX NYC 2025

Just as with all other physically demanding exercise modalities, a comprehensive training program will be your key to success in HYROX. Your plan should focus on improving your cardiovascular endurance, strength, and overall fitness. Here’s how you can structure your training:

Running

Training Tips:

  • Intervals: Focus on speed intervals for short bursts of high-intensity running. This will help simulate the transition between the running and workout stations.

  • Tempo Runs: Build your aerobic capacity with steady-state runs that help you maintain a consistent pace.

  • Long Runs: Once a week, aim for a longer run to boost your endurance. This should be a slow, steady-paced run to build stamina.

Strength & Conditioning

Training Tips:

  • Compound Movements: Focus on squats, deadlifts, and bench presses to build overall body strength.

  • Functional Movements: Practice movements that mimic the exercises you'll do in HYROX, like sled pushing, rowing, and kettlebell swings.

  • High-Intensity Circuits: Perform full-body circuits to build muscle endurance and work on the ability to recover quickly between exercises.

Skill-Specific Workouts

Training Tips:

  • SkiErg: Work on your technique, aiming for smooth, controlled strokes. The SkiErg relies on both your upper body and core strength, so focus on building those areas.

  • Burpee Broad Jumps: Work on explosive power to complete these efficiently without burning out. Break down the movement into smaller sections (e.g., practice just burpees or just jumps).

  • Sled Push/Pull: Practice pushing and pulling the sled, and try varying the weight to simulate the competition load.

Recovery & Rest

Recovery Tips:

  • Active Recovery: Engage in low-intensity activities like walking, swimming, or yoga to keep your muscles active without overexertion.

  • Stretching & Other Self Tissue Release Methods: Stretch regularly and use a Theragun, lacrosse ball or various foam rolling techniques to keep your muscles loose and improve mobility.

  • Sleep: Prioritize sleep to allow your body to recover fully.

Tackling each of these should set you up to have success at HYROX NYC 2025 and stay injury-free!

Jordan Sedahyrox, physical therapy, pain relief, recovery