Hyrox is a running event with exercises in it, not exercises with some running. And there’s a HUGE difference between the two approaches. For anyone wanting to do a Hyrox, I think you should first be able to do at least 10 plus km running, then focus on running faster, along with your sessions in the gym. 

And it’s very easy to burn out, or get injured in your training if you don’t priortise your sessions correctly nor prioritise your recovery correctly. With the demands on the body for Hyrox training, along with finding time for recovering, magnesium supplementation can be a huge help. Magnesium plays a role in muscle function as well as helping to aid sleep.  

For the Hybrid Series, I used 8-10 sprays of Magnesium Oil Spray before the workout. Finding time to get a good warm up in before the race started, the Magnesium Oil Spray helped me loosen up the muscles and prime the body for the workout ahead. But there was another reason I was using this particular product before a Hyrox style event.

Knowing that it was going to be warm during the race, I was adamant on keeping my top on for this Hyrox event (not uncommon for guys to take their tops off for those unfamiliar with Hyrox!). Magnesium is a mineral that can be depleted in training, especially in the heat, which can result in cramping… the last thing I needed while going through this event. And I was doing a doubles event, so I’d be letting my Hyrox partner down as well if I had to stop with a cramp!  

For a doubles event, you still run 8 x 1km but you split the exercises. For example, the first station is 1000m Skierg after your 1km run. Instead of doing all 1000m by yourself, you’re now potentially only doing half with your partner - splitting up the distance however you like until you hit 1000m.  

Sounds a lot easier, right?   

Well, because of this, you’re probably going to work harder and it’s your turn on the Skierg so it definitely is not the case.. Especially when you are struggling to keep up with your partner like I was on this particular day. Despite not being as fit on the exercises as I would have liked, it was still a very enjoyable event. And while the exercises were shorter but a lot more intense, it was definitely more fun than grinding out the stations alone. The running has been going well, in the build up to the Dublin Marathon this October, but I haven’t had much time to practice the Hyrox exercises. Yes, running is critical to Hyrox but you need some sort of training on the exercises. Gets confusing on how to segment your training for one of these events, right? Here’s what I would do if I was building my training, or coaching someone, to a Tryka at the end of October in Dublin or Hyrox in November. Use the next 6 or so weeks to build up your aerobic engine and your strength.  

What that means? That means “easy” running for 80-90% of your running. And if you can comfortably do 10km plus on a run, I would bring in some sort of speed work.  

Focus more on your strength than Hyrox specific exercises in the gym. Here’s where a lot of people make the mistake. They focus on Hyrox session after Hyrox session, never building a strength base and eventually lead to getting injured or tired all the time.  

Just like you wouldn’t run a PB race every time you put the running shoes on, you shouldn’t try to go as hard on the Hyrox sessions all the time. One session a week is enough if you can balance it with ideally 2 fully body strength sessions. After the 6 weeks, I would focus more on the Hyrox exercises but I would focus more on some over the others.  

In my opinion, the focus on most to least important should be:

1. Wall Balls
2. Burpee Broad Jumps
3. Walking Lunges
4. Sled Pull
5. Sled Push
6. Farmer Carry
7. Rower
8. Ski 

Times are not that different on the last few exercises on this list. Conserving energy on the rower and ski may result in you losing 10-15 seconds but you will feel MUCH better on the next run. Struggle moving the sled or have poor technique on the Wall Balls and Burpee Broad Jumps and you’ll really suffer in this race.  

Having more emphasis on these exercises, after building on your base in running and strength will lead to a much more enjoyable experience. Like any race, the last couple of weeks should be a deload of intensity with the focus on recovery and getting ready for the big event. The Magnesium Oil Spray is a part of the Ultrapure Hyrox Recovery Bundle which is great to fit into your training and recovery routine as your training ramps up to one of these events.  

Now if you’re planning on doing one of these along with the Dublin Marathon… Well, that’s a conversation for another day!  

➡️ Ready to take on your next race without cramps or burnout holding you back? Upgrade your routine with the Ultrapure Hyrox Recovery Bundle and grab your Magnesium Oil Spray today to prime your muscles, boost recovery, and finish strong!