Building muscle typically requires resistance training—lifting weights, using resistance bands, or performing bodyweight exercises that target specific muscle groups. These activities create small tears in muscle fibres, which heal and strengthen over time, leading to muscle growth.
While muscle building isn’t Hyrox’s primary focus, it does include exercises that support muscle development. For example, the sled push and sandbag lunges build lower body strength in the legs and glutes, while the burpee broad jump activates the legs, core, and upper body. The 200m farmer’s carry targets the arms, shoulders, and back, enhancing upper body strength.
Hyrox also emphasises endurance and cardiovascular fitness with exercises like running, rowing, and the SkiErg machine.
Overall, Hyrox provides a well-rounded workout by combining strength, endurance, and cardiovascular exercises. Regularly participating in Hyrox, alongside resistance training, can help athletes improve body composition, increase muscular endurance, and boost overall fitness.
