Specific prep training is where you train to perform. Training focuses on the exact demands of your Hyrox race. You do this for the 8 weeks before your Hyrox event, a programme that is structured for you to be at your best and peak for your Race.
This is the time for you to make your training far more specific to the Hyrox Race.
This Specific Training block is designed to develop your capacity to use your fitness in competition. Your training now shifts towards what the competition is like.
We’re now training to perform!!
During these 8 weeks you will perform more competition specific movements, learn energy management in these movements/order, increase energy system development for the demands of ‘your’ Hyrox comp. Training for a doubles race compared to an individual race is different which is why there are different specific prep plans depending on which race you do.
Most of this training will be the movements that you will do at the Hyrox race because the muscles that get worked during those movements, are the muscles that are going to develop, increase the capillary density and increas mitochondrial function. Those muscles are going to be trained to be aerobic and more effective in those movements.
As you go through these 8 weeks the training gets more and more specific to your race and you will learn to effectively manage energy in competition specific movements. The training builds up to mimic the exact demands of the competition.
You will practice each of the eight workout components and in combination. A big focus will be on technique of movement and movement quality when fatigued. This allows you to develop the specific skills, movements, and strategies required for success in Hyrox.
By doing this specific prep training it allows you to gain an understanding of the challenges you will face during the competition. By focusing on the specific exercises and movements, you can refine your technique, improve efficiency, and develop strategies to optimize performance. You will learn how to pace your runs and the workouts in-between.
While doing the specific prep training it will also highlight areas that you want to further develop, which you can then work on when you go back into the general prep phase.
You can’t always do specific prep training, you need to dedicate time in your general prep phase to really develop the other aspects of your fitness that are crucial for overall performance. Hyrox demands a combination of strength, speed, endurance, agility, and mental toughness.
The women, men and pro individual specific prep programmes are the same, the
e-books have different weight calculations throughout based on the weights you will be using for the various workouts. The doubles specific prep phases look at the energy system demands and different increases in energy system development for specific demands of HYROX by matching work to rest ratios.
Week 8 of the specific prep phase is a taper week to make sure you are in peak physical condition for your race. Fatigue masks fitness so make sure you go into your race energised and ready to go!
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