How Luke Zocchi Aced His Hyrox Race Preparation

Anyone who's signed up for a race, especially a Hyrox event, knows how crucial the months leading up to race day are.

For celebrity trainer Luke Zocchi, though, his preparation took an unexpected turn.

After undergoing nose surgery, Zocchi found himself unable to train until just five weeks before the event. To complicate matters, he jetted across the globe with his long-time client and friend Chris Hemsworth to work on the new Avengers film.

Yet, despite jet lag and a demanding schedule, Zocchi managed to achieve a Hyrox personal best (PB), completing the pro division in 1 hour, 17 minutes, and 43 seconds at London Olympia.

Having competed in five Hyrox events, Zocchi’s recent success became a testament to effective training strategies—even with limited time. Here's how he prepared himself to crush the fitness world’s trending challenge.

Read also: Hyrox The Ultimate Fitness Challenge in Dubai

Focus on Running

Hyrox poses unique demands since the competition combines eight 1km running intervals with functional fitness stations like sled pushes, rowing, and burpee broad jumps. Despite the variety, Zocchi highlights the significance of running, as half of the workout involves these 1km intervals.

“Make jogging a key component of your training three times a week,” he advises. “And dedicate at least one day entirely to running.”

He warns, however, against the risks of overtraining. Beginners should introduce running gradually with a session like this one:

• 5-minute brisk walk
  
  
• 10 rounds: 1-minute brisk walk, 1-minute jog
  
  
• 5-minute walking cooldown
  
  

Over time, you can increase the jogging time and reduce walking until you can confidently run the duration.

Zocchi also included tempo runs, long-distance sessions, and interval training to build endurance and speed. By race day, he maintained a consistent 4-minute 40-second pace per kilometer.

Practice Compromised Running

Hyrox races test your ability to run on fatigued legs, often transitioning directly from heavy sled pushes to running intervals. Zocchi emphasizes the importance of training under these conditions, referred to as “compromised running."

"You might be a decent runner, but doing it after burpees or sled pushes is a whole different game," he explains. "Your legs feel like jelly, and it takes practice to keep moving efficiently."

To simulate this, he included running as part of circuit workouts alongside full-body exercises like dumbbell squats, lunges, and thrusters.

These strength movements mimic the fatigue experienced during Hyrox fitness stations, preparing your body for what lies ahead.

Stick to a Structured Plan

Many athletes mistakenly combine unrelated running and strength programs, leading to burnout. Instead, Zocchi followed Centr’s Hyrox-approved “accelerator” program.

Designed to enhance performance, the structured plan includes five weekly workouts tailored for seasoned athletes chasing personal records. Centr also provides a “Hyrox Starter” plan for beginners.

“I only had five weeks to train, so I followed the program to the letter,” Zocchi explains. “It boosted my fitness while accommodating my recovery and busy schedule.”

A well-structured plan ensures incremental progress, enabling you to peak on race day while avoiding overtraining.

Build Full-Body Strength

While strong running can carry you through parts of the race, some fitness tests, like the sled push and pull, demand sheer strength.

Without sufficient power, you risk facing penalties or time wastage on these grueling stations.

Zocchi’s first attempt in Brisbane highlighted this challenge when he struggled for seven minutes on the 153kg sled pull. Determined to improve, he revamped his training to prioritize compound movements like squats, lunges, and rows.

"Hyrox exercises are full-body movements," he explains. "Focus on developing all-around strength, and as race day approaches, refine techniques for specific exercises."

For those without access to sled equipment, alternative exercises like dumbbell rows for pulls and weighted lunges for pushes can help build the necessary strength. Zocchi’s dedication shaved two minutes off his sled pull time in London.

Final Thoughts

Zocchi’s Hyrox PB wasn’t just a testament to physical grit but also a showcase of thoughtful preparation. He focused on running efficiency, simulated race-day fatigue with compromised running, followed a targeted training plan, and built essential full-body strength.

No matter where you’re starting from, these techniques can help elevate your performance in Hyrox or any grueling fitness competition. Dedicate yourself to the process, train smart, and cross that finish line with confidence!

Source: aol

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.