5 Ways to Improve Hyrox Performance Through Concept2 Training

Hyrox is an indoor fitness competition that tests athletes' endurance, strength, and athleticism through a series of workouts that include a 1km run and eight functional fitness movements, including the SkiErg and RowErg. The competition attracts athletes from all over the world and provides a unique challenge that requires a combination of skill, training, and endurance.

Previous competitors have shared their experiences of the Hyrox event, describing it as a challenging but fun and rewarding experience. As Martin Stridde, a Concept2 employee and Hyrox competitor, explains on the Concept2 website, "This competition has it all...every single ounce of my 234 lb body thrown down to the ground, gets up and then jumps forward as far as possible. My heart rate? I would rather not know." 

Meanwhile, Cady Hart-Petterssen, a Concept2 trainer, notes that the competition requires a willingness to do hard work, saying, "I would much rather spend 45 minutes in a pain cave of pushing, pulling, lifting, throwing, jumping, and carrying instead of 45 minutes zoning out on an elliptical machine."

To excel in the Hyrox competition, athletes need to focus on developing their skills on the SkiErg and RowErg. Here are five ways to improve Hyrox performance through Concept2 training:

Technique and proper form

A critical aspect of Hyrox performance is proper form and technique on the SkiErg and RowErg. Efficient movement patterns on these machines can result in significant efficiency gains, leading to faster splits with lower work rates. Coaches can work with athletes to identify any form issues and help them develop better movement patterns to improve their performance.

Heart rate training

While the SkiErg and RowErg make up just two of the disciplines in Hyrox, they are still essential components of the competition. By maintaining solid form and efficient movement patterns, athletes can maintain performance while lowering their heart rate, using these sections as a little breather. Coaches can help athletes develop heart rate training plans to improve their cardiovascular fitness and endurance.

Proper pacing

Pacing is a critical component of Hyrox performance, especially on the SkiErg and RowErg. Athletes need to pay attention to their stroke rate and 500m split times to ensure that they are maintaining an appropriate pace throughout the competition. Coaches can work with athletes to develop pacing strategies that optimise performance and prevent burnout.

Using ErgData

The Concept2 ErgData app is a powerful tool for tracking training performance on the SkiErg and RowErg. Athletes can use the app to monitor their progress over time, analyse their performance data, and identify areas for improvement. Coaches can use the app to provide feedback and guidance to athletes based on their performance data, helping them to make targeted improvements.

Hire a coach and get a personalised training plan

While the Concept2 Workout of the Day is an excellent resource for training on the SkiErg and RowErg, nothing beats a personalised training plan with session feedback and technique coaching. Coaches can work with athletes to develop customised training plans that address their specific needs and help them achieve their goals.

​The Hyrox competition provides a unique and challenging opportunity for athletes to test their endurance, strength, and athleticism. To excel in the competition, athletes must focus on developing their skills on the SkiErg and RowErg, through proper form and technique, heart rate training, pacing strategies, and personalised training plans. With the right training and preparation, athletes can improve their performance and achieve success at the Hyrox competition.