You might be familiar with this situation: you want to participate in a HYROX event, but you're wondering how to best prepare. What does a good HYROX workout look like? And which HYROX shoes offer sufficient grip, stability, and speed during both running and strength events?
At RunX, we get a lot of questions about HYROX workouts and choosing the right shoes. In this article, we explain how to train smart and what to consider when choosing your HYROX shoes.
What is a HYROX workout?
HYROX combines running and functional fitness. During a HYROX workout, you run eight rounds of one kilometer, alternating with exercises like sled pushes, sled pulls, wall balls, and burpees. It requires endurance, strength, and a smart workout structure.
HYROX training
To run:
- Interval training: During a HYROX event, you'll run 8 x 1km. It's recommended to do interval training sessions ranging from 400 meters to 1km. Intervals can be done at a high pace, but be sure to pace yourself (90% of your maximum heart rate). Don't exceed 6km of tempo work during training. Choose a recovery break of 2 minutes of easy jogging. If interval training is relatively easy, you can shorten the recovery break to 1 minute.
- Endurance running: Run distances between 5 and 10 kilometers at a comfortable pace. This forms the basis of your HYROX training.
- Tempo endurance runningDuring your endurance runs, incorporate blocks of, for example, 4 x 6 minutes or 3 x 8 minutes at 80–85% of your maximum heart rate. Hill training is a good variation.
- Running training: Work on your cadence to help you to improve running techniqueThe emphasis here is on exercises for your step frequency (170-180 steps per minute) and walking with flexibility.
Combination training
- A good HYROX workout combines running with strength training. Think squats, lunges, burpees, and wall balls. By combining running and strength training, you prepare your body for the constant changes in stress during a HYROX event.
Which HYROX shoes do you choose?
Which shoes are best for HYROX? Just like choosing shoes if you only run, there's no clear-cut answer. The choice depends on your gait, your body weight, your (competition) level, your susceptibility to injury, and many other factors. Should you choose a pair of shoes for both training and racing, or should you choose a pair of (fast) shoes just for racing? It's important that you have a combination of stability, cushioning, and grip. At RunX, we recommend choosing running shoes over CrossFit shoes. So, here too, a personal running analysis is important to find the right shoe for the right foot.
Read below what important points of attention are
- Sufficient grip: The shoe you wear for HYROX needs to have sufficient grip. This is especially important for the sled pull and sled push exercises, but can also be important for slippery areas on the floor (especially where water has been spilled) and when walking on carpet. Good grip is therefore important and has to do with the profile of the sole and the type of rubber.
- Firm and well-fitting heel cap
- Midsole thickness and amount of cushioning
- Fit, firm around the foot
HYROX shoes: carbon shoes or no carbon?
As indicated above, the choice of running shoes is highly individual. Do you choose fast, light shoes or shoes that are more all-round (sturdier and more stable) and that you can also use for your daily running training.
The best-selling models at RunX for HYROX are:
For fast work: Saucony Endorphin Pro, Endorphin Speed, Endorphin Trainer and Adidas Boston
More all-round: HOKA Clifton and Skyflow, Brooks Ghost, Ghost Max Brooks Defyance, Brooks Adrenaline GTS, Asics Pursue and ON Cloud Runner
Ready to improve your HYROX performance? Stop by and test these shoes at RunX!
Frequently asked questions about HYROX
What is the SkiErg at HYROX and how does it work?
The SkiErg is a component within HYROX where you simulate a skiing motion on a machine. It revolves around strength, technique, and endurance. You pull the handles down powerfully using your core and arms. Good posture and rhythm help you conserve energy and progress through this section faster.
What is the sled pull at HYROX and how do you train for it?
The sled pull at HYROX is a strength event where you pull a heavy sled towards you with a rope. This places significant demands on your legs, back, and grip strength. Train for this with strength exercises such as deadlifts and rows, and work on your technique to deliver power efficiently and in a controlled manner during the race.
