Is CrossFit Effective Training for Hyrox Competitions?

If you’re eyeing a competitive Hyrox time, the short answer is “not really.” However, if your goal is simply to complete a Hyrox event without any specialized training, the answer is a clear “yes.”

My Preparation for Hyrox

Hyrox has been growing in popularity, splashed all over social media and selling out in major cities. The event consists of eight 1km runs interspersed with eight workout stations.

I had the opportunity to test myself at Hyrox Miami, joining 7,000 athletes on this grueling course.

Coming off various challenges like an elite CrossFit competition and a marathon, I felt prepared. But Hyrox’s unique mix of running and functional fitness revealed some significant insights.

Running Takes Center Stage

Hyrox is heavily skewed toward running performance. While my strength allowed me to outperform many competitors at the workout stations, the endurance-focused runners had a clear advantage.

For example, while I might shave off 40 seconds on the rower or SkiErg, those same runners gained 10 minutes over the 8km distance by maintaining faster paces.

CrossFit’s structure doesn’t typically emphasize running. You’ll rarely see runs longer than 1 mile or 5km, except occasionally at elite competitions.

Instead, the heart of CrossFit lies in high-intensity workouts, which emphasize weights, gymnastics, and short bursts of maximum effort rather than steady aerobic training.

Unfortunately, this leaves a gap in preparing for the sustained running required for Hyrox.

Where CrossFit Excels in Hyrox

While running is the main event, CrossFit training does shine in specific areas of Hyrox:

• Wall Balls: CrossFit builds power in your legs and core, ensuring full-depth squats are second nature. An event like Hyrox, where competitors often falter at the wall ball station, highlights the benefits of CrossFit’s emphasis on proper technique and strength.
  
  
• Workout Stations Familiarity: Stations like sled pushes, SkiErg, kettlebell lunges, and rowing feel routine for seasoned CrossFitters, who often balance strength and efficiency during their Workouts of the Day (WODs).
  
  
• Recovery and Strength: CrossFitters are used to high-output training and limited rest, which helps them recover quickly between intense intervals. This adaptability proved invaluable during prolonged Hyrox efforts, even if the running was a weakness.
  
  

The Limitations

Despite these advantages, succeeding in Hyrox demands more than just strength. Sustaining a fast running pace over a lengthy course is crucial, and this is where CrossFit’s lack of aerobic focus becomes a disadvantage.

Competitive Hyrox athletes tend to have leaner builds, longer legs, and a runner’s endurance profile, which CrossFit does not directly cultivate.

The Ultimate Takeaway

Tailoring your training to your competition is always the most effective approach. For Hyrox, that means prioritizing running and endurance.

That said, CrossFit remains one of the best all-around training approaches for building a resilient body capable of handling diverse physical challenges. While it may not make you a Hyrox podium contender, it will absolutely carry you across the finish line in one piece.

Remember, it’s about the balance between specific goals and a well-rounded fitness lifestyle. Whether you’re chasing medals or personal milestones, CrossFit can help lay the foundation for a wide range of accomplishments.

Source: menshealth

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.