3-2-1: Build Explosive Power, Strengthen Your Legs, and Enhance Your Rowing Performance
- damianvotta
- Oct 24, 2024
- 3 min read
sent by Damian Votta I OCTOBER 24 2024
3 Hyrox Tips
1 - Build Explosive Power with Box Jumps
Tip: Incorporate box jumps into your strength and conditioning routine to build explosive power in your legs. Start with a low box to master the form, focusing on landing softly and in control. Gradually increase the height as you become more comfortable and powerful in your jumps.
Why It Matters: Box jumps help improve lower body strength and explosiveness, which are crucial for movements like burpee broad jumps in a HYROX race. By training your explosive power, you can reduce fatigue and increase your speed during this demanding station.
2 - Strengthen Your Legs with Hill Sprints
Tip: Add hill sprints to your training routine to build leg strength and endurance. Sprint uphill for 20-30 seconds at full effort, then walk back down for recovery. Repeat this for 6-10 rounds depending on your fitness level. This exercise enhances both speed and power in your legs.
Why It Matters: Hill sprints improve the leg strength and cardiovascular endurance needed for HYROX. It helps you handle the demands of heavy resistance while maintaining speed, making you more effective in the race.
3 - Improve Rowing Power with Interval Workouts
Tip: Boost your rowing performance by incorporating rowing intervals into your training. Alternate between 500-meter sprints at maximum repeatable effort and 500 meters at a slower recovery pace. Aim for 4-6 rounds hitting the same pace for each. This helps build both endurance and power for the rowing machine station.
Why It Matters: Rowing in HYROX is a full-body effort that requires strong, controlled strokes. Interval training conditions you to push hard while maintaining form, helping you conserve energy for other stations while completing the row efficiently.
2 Lessons We Learnt This Week
1 - There is no "perfect" way to train for HYROX:
HYROX is such a unique event because it demands a balance of strength, endurance, and threshold capacity. What I’ve learned, both through my own training and from coaching others, is that everyone’s strengths and weaknesses heavily influence what the "right" training approach looks like. Over the last 12 months, my training focus has shifted as I’ve grown, and I’ve noticed the same with my clients—what worked a year ago might not be the best method today. The key takeaway? Understand what your number one priority is and put that at the top of your training plan. Adapt and evolve as you progress.
2 - Fitness takes time:
The number of new people entering HYROX is incredible to see, but with that comes some ambitious expectations. Many participants have never run more than 5km or experienced an event like HYROX before. While setting big goals is amazing, it’s important to be realistic. You can’t expect to run a sub-40 minute 10K after just 10 weeks of training or reach the podium on your first go. Fitness is a journey, and many athletes in this space have been working for years to refine their performance. Don’t be too hard on yourself—embrace the process, enjoy the journey, and understand that year after year, you will improve.
1 Question For You
1 - If HYROX was easy, the training was easy, getting a great result was easy and you didn't need to challenge yourself or push yourself. Would you even want to do HYROX?
Until next week,
Damian Votta
Hyrox Heroes Founder
#1 Growing HYROX Crew
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