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🛡️ How SmartsFitness Would Train for HYROX 🛡️

Strength. Grit. Precision. Endurance.

HYROX is not just another fitness event. It is a battlefield. A true test of your strength, endurance, and mindset under pressure. At SmartsFitness, we train for performance, resilience, and results. This is how I would personally prepare for HYROX and how I coach others to do the same.

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Hybrid Training Comes First

To win at HYROX, you need a blend of raw strength and high-level conditioning. That means training both the body and the engine with precision.

Strength Training

Four days a week focused on full-body power and real-world athleticism.

Main lifts include:
• Barbell deadlifts and back squats for lower-body power
• Walking lunges with weight to mimic race stations
• Sled push and pull work to build total-body grit
• Farmer’s carries and holds for grip and core endurance
• Pull-ups, rows, and overhead presses to control the upper body under fatigue

Sessions focus on form, tempo, and repeatable strength. This isn’t for show. It is to function.

Fatigue-Based Skill Work

Every week includes intentional training under pressure.
Deadlifts followed by burpees. Rower sprints before wall balls. Lungs working. Muscles burning. This is where the mind is tested.

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Conditioning Sessions with Purpose

You will run eight one-kilometre intervals during HYROX. That’s eight opportunities to quit if your conditioning is weak. At SmartsFitness, we train your aerobic base and high-intensity capacity.

What we include:
• Long zone 2 runs to build your engine
• Interval sessions at race pace to sharpen your edge
• Mixed-modality circuits that blend rowing, burpees, ski erg, and carries
• EMOMs and AMRAPs to build mental and physical consistency

Example conditioning block:
10 minute EMOM
Minute 1: 10 wall balls
Minute 2: 12 calories on ski erg
Minute 3: 20 metre farmer’s carry
Repeat

These sessions build resilience. You learn to move well while exhausted.

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Fueling the Machine

HYROX demands energy. You cannot underfuel and expect to perform. At SmartsFitness we treat food like training. You do it right or you fall short.

• Carbohydrates power your pace
• Protein repairs and protects your muscle
• Fats support recovery and hormone health
• Water and electrolytes keep your system balanced

We build daily routines that support your sessions, your sleep, and your performance. No guesswork.

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Mental Conditioning

HYROX rewards those who stay calm in chaos. That takes more than physical training. We build mindset into every week.

• Train under fatigue so it becomes normal
• Practice breath control during effort
• Use pacing drills to build confidence
• Stay composed when things get uncomfortable

The goal is simple. You don’t panic when your body wants to quit.

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Core Principles of SmartsFitness HYROX Training

• Build strength before chasing intensity
• Train the run as recovery not survival
• Prioritise grip, lungs, and legs equally
• Make your training match the event
• Focus on weekly progress, not daily exhaustion

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Final Thoughts

HYROX is not for the unprepared. But you don’t need to be elite to compete. You need structure. You need a plan. You need grit.

At SmartsFitness we train with intent. Every session has a purpose. Every week moves you closer to race readiness. If you are serious about performing well and building a bulletproof body and mind, this is the system that gets you there.

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Ready to Train for HYROX?

Message me directly to get started or request a sample training plan.
Want a free 7-day SmartsFitness HYROX routine? Drop your email below.

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