How To Train For Hyrox - Tips From The World Champion

Summary

In this video, the speaker introduces 'High Rocks,' a dynamic and challenging sport originating from Germany. It involves eight fitness challenges and laps, aiming to find the world's most well-rounded athlete. With a focus on leg strength and upper body pull, the speaker shares tips for beginners and advanced athletes to prepare for the race, emphasizing the importance of training, nutrition, and learning from experienced coaches or mentors. The video also highlights upcoming High Rocks events and encourages viewers to reach out for more information.

Takeaways

• 🏃 High Rocks is a dynamic and challenging sport that originated in Germany and has been growing in the United States for three years.
• 🌟 The sport aims to find the most well-rounded athlete through a combination of fitness stations and running.
• 🔄 High Rocks consists of eight challenges and eight laps, with each lap being 1000 meters, totaling approximately five miles of running.
• ⏱ The speaker holds the world record for High Rocks at 57 minutes and 38 seconds, while the women's best is 53 minutes by Sarah Culty.
• 💪 It's crucial for participants to have a strong running base, with the suggestion to be able to run for at least an hour straight.
• 🏋️‍♂️ The sport is leg-based and upper body pull-based, emphasizing the importance of leg strength and pull exercises like pull-ups.
• 🔄 Each fitness station in High Rocks is dynamic and takes longer to complete compared to traditional gym exercises, with some sled pushes taking up to 10 minutes.
• 📈 For beginners, the speaker recommends running at least three times a week, including longer runs and interval training.
• 🔑 High level athletes should focus on speed and efficiency while tired, using workouts that simulate the fatigue of High Rocks.
• 🤔 Athletes are advised to learn and practice all the movements at home to avoid learning during the race itself.
• 🍽️ Nutrition is highlighted as important, with the recommendation to eat more than one might think is necessary to fuel the intense training.

Q & A

What is High Rocks and where did it originate from?

High Rocks is a dynamic and challenging sport that originated in Germany and has been introduced to the United States in the past three years. It involves a combination of fitness stations and running to find the most well-rounded athlete.

How many challenges and laps are there in a High Rocks event?

A High Rocks event consists of eight challenges and eight laps, with each lap being 1000 meters in distance, totaling approximately five miles of running.

What is the significance of being able to run for an hour straight in High Rocks preparation?

Being able to run for an hour straight is suggested as it helps prepare participants not only physically for the endurance required in High Rocks but also mentally, as it simulates the feeling of hitting the 'wall' during long-distance running.

Who holds the world record for High Rocks and what is their time?

The speaker in the script holds the world record for High Rocks with a time of 57 minutes and 38 seconds.

What are some of the fitness stations involved in High Rocks?

The fitness stations in High Rocks include the skierg, sled push, lead pull, burpee bra, jump rower, farmers carry, lunges, and wall balls.

Why is it important to be quick while tired in High Rocks?

Being quick while tired is important in High Rocks because it tests an athlete's ability to maintain speed and efficiency during moments of fatigue, which is a critical skill in this high-intensity sport.

What type of training is recommended for a beginner in High Rocks?

For beginners, it is recommended to run at least three times a week, including 30-minute runs, an interval run, and at least one longer run of 60 to 90 minutes to build cardiovascular and mental endurance.

How can one improve their performance in High Rocks?

Improvement in High Rocks can be achieved through sport-specific training, working on being quick while tired, and practicing different techniques for each fitness station to avoid learning during the race itself.

What is the advice for someone who is not used to running often and wants to try High Rocks?

For those not used to running often, the speaker suggests starting with regular running to build up endurance and getting familiar with the feeling of hitting the 'wall' during long runs to mentally prepare for the challenges of High Rocks.

How can an athlete ensure they are sport-specific in their training for High Rocks?

Athletes can ensure they are sport-specific by frequently practicing all the movements involved in High Rocks, trying different techniques, and learning from other athletes, coaches, or mentors to refine their approach.

What is the importance of nutrition in preparing for High Rocks?

Nutrition is crucial as the intense workouts involved in High Rocks training can be physically demanding, and eating more than one thinks they need ensures that the body is fueled adequately for both training and competition.