Training
In Quebec, the world of fitness and sports competitions is constantly evolving. Recently, a new type of event has emerged and quickly gained popularity: HYROX events. But what is HYROX, and why is this new discipline generating so much excitement? Let's dive into the world of this rapidly growing phenomenon.
HYROX is a global fitness competition that combines running and functional exercises. Each participant must complete 8 kilometers of running, interspersed with eight functional exercises in the following order: 100m of skierg, 50m of sled push, 50m of sled pull, 80m of burpees, 1000m of rowing, 200m of farmer's carry, 100m of lunges with sandbags, and 100 wall ball shots. The race starts with 1km of running, followed by a functional exercise, and this is repeated eight times. The order of running and the exercises is always the same.
| Skierg (1000m) | Sled Push (50m)* | Sled Pull (50m)* | Burpee (80m) | Rowing (1000m) | Farmer's Carry (200m)* | Lunges with Sandbags (100m)* | Wall Ball Shots (100 reps)* |
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| This exercise is performed on a machine called a skierg, which simulates the movement of cross-country skiing. The device has two handles that you pull to simulate the movement, engaging the arms, shoulders, core, and legs. | This exercise involves pushing a heavy sled as quickly as possible over a distance of 50m. It particularly engages the lower body and requires non-slip shoes! | This exercise involves pulling the heavy sled using a rope while walking backward. In addition to being a versatile exercise like the sled push, the sled pull enhances the strengthening of the back and shoulders. | To perform a burpee, you need to squat down with your hands on the ground, explosively kick your feet back to get into a plank position, and bring your chest to the floor. Then, you bring your feet back to your hands and stand up with a jump. This movement is repeated while moving over a length of 80m. This exercise engages the entire body. | The rowing exercise is done on a machine simulating the action of rowing by horizontally pulling on two handles while seated. It is a very versatile exercise, improving endurance, cardio, and muscle strength. This event marks the second half of the race. | This exercise involves walking 200m with a load representing half your body weight in each hand. It challenges your physical strength and muscular endurance. | Lunges involve positioning one leg forward with the knee bent at 90 degrees and the foot flat on the ground while positioning the other leg behind. This exercise is performed over a distance of 100m while carrying a sandbag weighing 10, 20, or 30kg. | To perform this exercise, you need to stand facing a wall and hold your ball with both hands, arms extended. Use your legs to throw the heavy ball at the wall. This complete exercise helps improve muscle power by engaging the entire body. The height of the target and the weight change according to the categories. |
*Note that the weight changes according to the category
| Sled Push | Sled Pull | Farmer’s Carry | Lunges with Sandbags | Wall Ball Shots | |
|---|---|---|---|---|---|
| Men Pro | 202 kg | 153 kg | 32 kg/hand | 30 kg | 9 kg, target of 3,048 m |
| Men Pro Doubles | 202 kg | 153 kg | 32 kg/hand | 30 kg | 9 kg, target of 3,048 m |
| Women Pro | 152 kg | 103 kg | 24 kg/hand | 20 kg | 6 kg, target of 2,743 m (9 feet) |
| Women Pro Double | 152 kg | 103 kg | 24 kg/hand | 20 kg | 6 kg, target of 2,743 m (9 feet) |
| Men Open | 152 kg | 103 kg | 24 kg/hand | 20 kg | 6 kg, target of 2,743 m (9 feet) |
| Men Open Double | 152 kg | 103 kg | 24 kg/hand | 20 kg | 6 kg, target of 2,743 m (9 feet) |
| Mixed Open Double | 152 kg | 103 kg | 24 kg/hand | 20 kg | 6 kg, target of 2,743 m (9 feet) |
| Men's Rally | 152 kg | 103 kg | 24 kg/hand | 20 kg | 6 kg, target of 2,743 m (9 feet) |
| Open Women | 102 kg | 78 kg | 16 kg/hand | 10 kg | 4 kg, target of 2,743 m (9 feet) |
| Double Open Women | 102 kg | 78 kg | 16 kg/hand | 10 kg | 4 kg, target of 2,743 m (9 feet) |
| Women's Rally | 102 kg | 78 kg | 16 kg/hand | 10 kg | 4 kg, target of 2,743 m (9 feet) |
| Mixed Rally | Men: 152 kg Women: 102 kg |
Men: 103 kg Women: 78 kg |
Men: 24 kg/hand Women: 16 kg/hand |
Men: 20 kg Women: 10 kg |
Men: 6 kg Women: 4kg Cible: 2,743 m (9 feet) |
These movements are chosen for their ability to work multiple muscle groups at once and to simulate common functional movements, making the training comprehensive and effective for improving overall physical performance. Running, on the other hand, adds an additional cardiovascular aspect while engaging the entire body, particularly the calves and quadriceps.
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HYROX-certified competitions take place indoors, in luxury exhibition halls. These worldwide races follow HYROX-specific standards. This consistency between races makes it possible to compile athletes' results after each race to determine the world champions in that discipline.
As mentioned above, there are several categories for these races, allowing everyone to find a level that suits them.
Open: This is the standard HYROX category.
Pro: This category is for experienced runners, with heavier weights for a greater challenge.
Doubles: Participate with a partner: run together, but you can divide the functional exercises as you wish.
Relay: This category is done in teams of 4, thus dividing the running and exercises. Each participant will therefore do a total of 2km of running and 2 functional exercises. This category is perfect for HYROX gym training or competition between friends or colleagues.
There are even HYROX competitions for young people aged 8 to 15. The events differ according to age groups to ensure that the functional exercises are appropriate for their development. To participate in an adult HYROX race, you must be at least 16 years old on the day of the race.
Quebec, always on the lookout for new sports trends, quickly embraced HYROX competitions with enthusiasm. The first events attracted a diverse crowd of athletes: running enthusiasts, CrossFit fans, and even newcomers looking to test their physical limits.
This success is largely due to HYROX's ability to combine the best of both worlds: the endurance required for long-distance running and the strength needed for functional exercises. This dual aspect makes it an especially appealing discipline for those who enjoy varying their training.
1. Accessibility: Unlike other competitions that can seem intimidating for newcomers, HYROX races offer different levels suited to various physical abilities. Whether you are an experienced athlete or a motivated beginner, there is a category for you. Additionally, there are no qualifications required to participate in these races, nor is there a maximum time to complete the course. Only for the world championships is an invitation needed to participate.
2. Camaraderie: One of the most appreciated aspects of HYROX is the sense of community that prevails during the events. Participants are not only there to compete against others but also to push themselves and encourage their peers. It's even possible to do HYROX as a team.
3. Complete Challenge: The unique combination of running and functional exercises provides a comprehensive challenge that tests both endurance and muscular strength.
With events already planned in several Quebec cities and a growing community such as HYROX Series Quebec, it is clear that HYROX has found its place in the Quebec sports landscape. Local gyms are also beginning to incorporate specific HYROX preparation elements into their training programs, making this discipline even more accessible.
HYROX was invented in Germany in 2017 and is the fastest-growing fitness sport in the world. This popularity has notably taken hold in Great Britain and Australia. The aim of inventing this discipline was to create a race accessible to everyone.
By 2025, more than 80 HYROX races are organized worldwide, with over 550,000 athletes and 350,000 spectators.
Whether you are a seasoned competitor or someone simply looking to get in shape, HYROX offers a unique framework to achieve your goals while being part of a dynamic community.
HYROX training involves preparing for competitions. Many gyms offer HYROX classes that prepare participants to take on this challenge. Week by week, they practice the functional exercises of HYROX as well as improve their cardio for the running segments. Some classes might focus solely on functional exercises, while others split the session into two parts: cardiovascular exercises for half the time and functional exercises for the second half. The classes typically last 1 hour, which is usually not enough time to complete an entire HYROX race. On average, it takes between 1.5 to 2.5 hours to complete such a race, with the world record standing at 50 minutes!
It is also possible to train alone at the gym in preparation for HYROX competitions. Additionally, participation in a race is not required to practice HYROX training either solo or in a group; getting in shape is also a great motivation to engage in this sport!
HYROX and CrossFit are two fitness disciplines that, while sharing some similarities, fundamentally differ in their approach. HYROX is a competition that emphasizes endurance and consistency. In contrast, CrossFit focuses on variety and surprise, with events that vary each time, including weightlifting, gymnastics, and cardiovascular exercises. While HYROX prioritizes running and is accessible to a broad audience, CrossFit emphasizes the intensity and technicality of movements. In summary, HYROX is ideal for those seeking a predictable endurance challenge, whereas CrossFit appeals to enthusiasts of dynamic and varied training.
Puma is the official partner of HYROX for sports equipment. According to Christopher Mancuso, Marketing Manager for Running and Training at Puma, breathability and sweat management are the key elements to look for in our clothing. Therefore, we want lightweight and versatile clothes. Men sometimes compete shirtless, and women often opt for biker shorts and a sports bra..
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Combining running and functional exercises, the HYROX competition requires a pair of shoes specially designed to meet these varied needs. The quick transitions between functional movements and running place specific demands on your equipment. According to Christopher Mancuso, athletes more often opt for running shoes rather than training shoes. However, not all running shoes are suitable for HYROX; you will need a stable and grippy running shoe.
Experience shows that a good pair of shoes for HYROX must combine several essential elements:
1. Cushioning and Responsiveness
To absorb the impact from running while excelling in functional exercises, opt for shoes that offer an ideal balance between cushioning and responsiveness.
2. Stability and Support
Lateral stability is crucial during exercises like the sled push or lunges. A wide base is essential to ensure good support.
3. Versatility for Running and Exercises
Some shoes are designed to offer optimal grip on various surfaces while allowing for quick changes in direction.
4. Durability and Resilience
With repeated impacts and explosive movements, your shoes must withstand intensive training sessions without compromising comfort or performance.
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So, are you ready to try this new sport? Get equipped by exploring our wide selection of clothing, shoes, and accessories!
