Unleash Your HYROX Power: The Ultimate Capacity Workout

Are you ready to elevate your fitness and take your HYROX training to the next level? Performing well in HYROX requires a combination of strength, endurance, and mental toughness.

That's why we have designed this comprehensive capacity workout that combines strength and endurance using 6 of the 8 functional movements in a HYROX event. 

Let's break down the workout, explain the benefits, and show you how to integrate it into your training plan. 

HYROX Capacity Builder

Segment A: Strength & Power Circuit 

5 rounds: 

• 500m Row
• 25m Sled Push (using competition pull weight)
• 25m Sled Pull (using competition pull weight)
• Rest 90 seconds between rounds

Why it works

This circuit mimics the intense pushing and pulling demands of HYROX events. The combination of rowing and sled work builds explosive power and anaerobic endurance. Each round simulates the physical strain of transitioning between exercises in competition. 

Pro Tips

• Rowing Technique: Maintain a strong drive from your legs, keeping your core engaged and a consistent stroke rate. Complete each stroke in this pulling order - legs, body, arms (repeat). Play around with the damper setting to find what feels most efficient for you.  
• Sled Push: Focus on smooth, powerful strides. Find the right pushing height for maximum efficiency. Too high and the front of the sled will dig into the floor. Too low and you will add additional fatigue to your legs. 
• Sled Pull: Use those powerful leg muscles! Don't try to bicep curl the sled.

Segment B: Cardiovascular Capacity

5 rounds: 

• 500m Ski 
• 15 Burpee broad jumps
• Rest 90 seconds between rounds

Why it works

This segment enhances cardiovascular conditioning by combining two high-intensity exercises. Transitioning into burpee broad jumps immediately after a 500 m ski will replicate the fatigue you experience during a HRYOX event. 

Pro Tips

• Ski Erg Efficiency: Engage your core and drive down by pulling with your lats. Keep a consistent stroke rate and focus on a full range of motion to maximise efficiency and help to control HR spikes. 
• Burpee Broad Jumps: To reduce the overall amount of burpees you have to do on race day, practice taking bigger jumps between each rep. Remember to breathe! This exercise hurts, especially under fatigue, so don't make it harder by not breathing consistently. 

Finisher: Mental Toughness & Muscular Endurance 

• 100 Wall Balls for Time (with race weight) 

Why it works

Specificity is king! The last exercise of a HYROX race is 100 wall balls, so why not practice it under fatigue during your training sessions? 

Pro Tips

• Break them down into manageable sets (e.g. 25/25/25/25 or 20/20/20/20/20) with short rests to avoid burnout
• Use the momentum of the ball coming down to help you reach depth on those squats.

Programming Thoughts

We recommend you incorporate this workout (or a similar variation) once per week. Remember this is a high-output session, where your heart rate will dip into those higher intensity zones. Ensure you are pairing high-output workouts like this with adequate low-aerobic work to promote recovery and build endurance. 

Fuel Your HYROX Performance with Pulse Nutrition

This session demands intensity and focus. Don't leave performance on the table by underfuelling your workouts.

Our Endurance Fuel is designed to keep you energised, focused, and hydrated during intense efforts like this capacity workout. 

Take 1 -2 scoops of Endurance Fuel 30 - 60 minutes before the session (with some solid food like a banana and/or toast) and 1 - 2 scoops during the session to maximise performance and output.