It is an international competition, but also a training method!
It's called HYROX and, contrary to popular belief, it is a less technical practice that includes many functional exercises, making this method accessible to everyone, regardless of age or physical condition.
Created by event organizer Christian Toetzke and hockey player and Olympic champion Moritz Fürste, the first HYROX event took place in 2018 in Germany, with around 650 participating athletes. Since then, the popularity of this competition/training method has grown, and in 2023, across 65 HYROX events, more than 175,000 athletes took part.
But what exactly is HYROX? And how can it help your athletes achieve their goals?
BOOMFIT once again gives the floor to professionals and spoke with Portuguese athlete Tiago Costa to understand his perspective on this competition.
“HYROX changed my life!”
We began by asking Tiago what HYROX is and what differentiates this activity from CrossFit, and he was very enthusiastic: “For me, HYROX is the most complete endurance race, due to its variety of exercises, alternating with running, and it is also an inclusive event for all ages and fitness levels,” says the athlete.
The “competitive side” and the “challenge and overcoming” are always present in HYROX, with athletes needing to be “hybrid”. What does that mean? “They must have a balance between basic cardiovascular elements like running, cycling, swimming, and strength and power work, to develop all other capacities such as strength, power, speed, balance, and precision,” explains the athlete, adding that this balance is “the golden key for the athlete”. The body ends up reflecting that balance. Compared to his first competition, Tiago’s progression is evident, as his body “gains muscle memory and adapts to running and exercises. All stations became faster and the running too,” he assures.
For a HYROX competition, Tiago believes each athlete should prepare according to their “personal goals: whether just to finish the race or to improve their personal best”. However, knowing the rules and understanding that “running plays a major role” in the race is essential. Preparation goes much further, involving a “clean and consistent diet”: “Generally, before training, I have a meal with more carbohydrates to give more energy (a stimulant like caffeine is fundamental), and post-training, I consume protein through yogurts, shakes, or even meat or fish, as it is essential for my recovery for the next training session or day,” the athlete exemplifies, emphasizing that this diet should be “tailored to each individual”. Post-competition recovery is also essential for Tiago, with the athlete “reducing training intensity” during the week following the competition, focusing on “more active stretching to clear all the accumulated fatigue from the race”.
But what sets HYROX apart from CrossFit?
The athlete lists several differences, starting with duration: “A HYROX competition lasts on average between 60 and 90 minutes, while CrossFit workouts can last from seconds to 20 minutes”, he states. Additionally, a HYROX competition has a fixed format that involves “eight kilometers of running, interspersed with 8 exercise stations”, with categories for male, female, and mixed doubles, featuring a “lower technical level compared to CrossFit” but with “higher intensity”.
Having been a CrossFit athlete for “several years”, Tiago felt the need to combine another passion: running. This passion arose during the COVID-19 pandemic, when the athlete began participating in “long-distance trail races”, eventually finding a “discipline/event” that combines the “two passions”: “HYROX came about because I love both running and exercises and because of the race format, as we can continuously improve to better personal records,” he highlights. In fact, personal bests are, for Tiago, a goal to improve “both individually and in doubles”, besides aiming “to qualify for the “Elite 15” in a Major, a race that grants access to the world championship with the top 15 athletes”.
Therefore, Tiago Costa considers that HYROX made him a “better athlete”, especially since he started “training more and staying more motivated”: “The training type greatly improved my body fat percentage,” adds the athlete, stressing that it “gives me greater health and well-being. Without a doubt, HYROX changed my life”.
For those wanting to start practicing HYROX, Tiago is emphatic: “Find a professional to help you progress,” emphasizing that an “excellent starting point” is to “learn the exercises and improve your cardiovascular and muscular endurance, especially your running”. But above all, Tiago believes one thing must not happen: “Do not try to compare yourself to other athletes. Follow your own path and improve your weaknesses,” he concludes.
Final considerations
More than a sport, HYROX is a consistent method open to all ages and physical conditions with a high level of physical intensity.
Tiago is proof that sport changes lives for the better: today, he is a more complete athlete with long-term goals, always aiming to become a healthier person.
It is for people like Tiago that BOOMFIT works every day. We strive to bring equipment and accessories that enhance professionals' performance in all competitions.
If you are also a professional and want the best equipment for your training, contact us: our team is ready to assist you!
Happy training!
