The Ultimate Guide to Preparing for the Hyrox Race in Salt Lake City: Training and Nutrition Tips
- Trenton Trevillion
- Apr 7
- 3 min read
Hyrox is a demanding race that combines running with functional fitness challenges. With the Salt Lake City event coming up in September, now is the perfect time to start preparing. This guide offers practical training strategies and nutrition advice to help you build the endurance and strength needed to finish strong. Follow the plan to improve your speed, stamina, and skills, and download the free 7-day training guide to kickstart your journey.
Structuring Your Training: Build, Test, and De-load
A successful Hyrox preparation plan balances intensity and recovery. Divide your training into three-week phases:
Build Phase: Focus on increasing volume and intensity. Incorporate speed work, zone 2 cardio, and skill drills.
Test Phase: Simulate race conditions to assess progress and identify areas for improvement.
De-load Phase: Reduce training load to allow recovery and adaptation.
Repeating this cycle helps build endurance without burnout. For example, during the build phase, increase your running distance by 10% weekly while adding functional exercises like sled pushes and wall balls.
Speed Work for Race Day Performance
Speed work improves your running efficiency and overall race time. Include these workouts twice a week:
Interval Training: Alternate between 400m sprints and 200m jogs. Start with 4 rounds and increase gradually.
Tempo Runs: Run at a comfortably hard pace for 20 minutes to boost lactate threshold.
Hill Repeats: Sprint uphill for 30 seconds, walk down, repeat 6-8 times to build power.
These sessions train your body to handle the bursts of effort required during Hyrox’s running segments.
Zone 2 Training to Build Endurance
Zone 2 training means exercising at 60-70% of your maximum heart rate. This pace feels sustainable and allows you to build aerobic capacity efficiently. Aim for 2-3 sessions per week lasting 45-90 minutes. Activities can include:
Steady-state running or cycling
Rowing at a moderate pace
Brisk walking with incline
This type of training improves fat metabolism and helps you maintain energy over the entire race.
Skill Work for Functional Fitness Challenges
Hyrox includes exercises like rowing, sled pushes, burpees, and wall balls. Practice these skills regularly to improve technique and reduce fatigue on race day:
Rowing: Focus on smooth, powerful strokes. Aim for 500m intervals with rest.
Sled Push/Pull: Use a weighted sled or substitute with weighted sled drag. Practice short bursts of 20-30 meters.
Wall Balls: Work on consistent reps with proper form. Start with lighter medicine balls and increase weight.
Burpees: Build endurance by doing sets of 10-15 reps with good pacing.
Skill work should be part of your weekly routine, ideally after your running sessions.
Nutrition Focused on Whole Foods and Sustained Energy
Nutrition plays a crucial role in your training and race performance. Focus on:
Whole Foods: Choose minimally processed fruits, vegetables, lean proteins, and healthy fats.
Complex Carbohydrates: Include oats, sweet potatoes, brown rice, and quinoa to fuel long training sessions.
Micronutrients: Eat a variety of colorful vegetables to get vitamins and minerals that support recovery and energy metabolism.
Hydration: Drink water consistently throughout the day and consider electrolyte drinks during intense workouts.
Avoid relying on sugary snacks or energy drinks, which can cause energy crashes. Instead, plan balanced meals and snacks to keep your energy steady.
Putting It All Together
HYROX Salt Lake City
Start your training at least 9 weeks before race day, cycling through the build, test, and de-load phases. Combine speed work, zone 2 cardio, and skill practice with a nutrition plan centered on whole foods. Track your progress and adjust based on how your body feels. Also, have fun and enjoy pushing yourself this year at the Hyrox in Salt Lake City.
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