HYROX レースフォーマット
全8つのステーション、各ディビジョンの重量、テクニックのコツとよくあるミス。
トレーニングガイド
HYROX、HYATLON、ハイブリッドフィットネスのレースに向けて、よりスマートにトレーニングするためのすべてがここに揃っています。まずはレース形式の解説から確認し、以下のガイドやヒント、レース当日の戦略をご覧ください。
レース形式
HYBRID DAY レースフォーマット
8つのステーション、各ディビジョンの重量、ラン区間、ディビジョンルール。
HYATLON レースフォーマット
H8 および H6 フォーマット、各ステーション間のラン、各ディビジョンの規定重量。
DEKA レースフォーマット
10のゾーン、男女別の規定重量、FIT、MILE、STRONG におけるランの違い。
基礎知識
13件の記事ハイブリッドレースが初めてですか？まずはここから始めましょう。レース形式や当日の流れ、ディビジョンの選び方を解説します。
What is DEKA? The FIT, MILE, and STRONG formats explained A plain-English intro to DEKA by Spartan: the 10 zones, the FIT, MILE, and STRONG formats, the loads for men and women, and how to train for race day. What is HYATLON? The H8 and H6 hybrid race format explained A plain-English intro to HYATLON: the H8 and H6 formats, the eight stations, the divisions, and how to train for race day. What is HYBRID DAY? The hybrid fitness race format explained A plain-English intro to HYBRID DAY: the eight stations, the runs, the divisions, and how to train for it. How to combine HYROX with other sports or goals Tips to combine HYROX with triathlon, marathon, CrossFit, or general training goals.
基礎知識の記事をすべて表示 →トレーニング
13件の記事燃え尽きることなく筋力と持久力を同時に高めるための、プラン設計、プログラミング、期分け（ピリオダイゼーション）。
Concurrent training: how to build strength and endurance at once Hybrid racing asks you to be strong and aerobically fit at the same time. Here is how to train both without one killing the other, known as the interference effect. How to train with limited time Even with just 3 sessions a week, you can make real HYROX progress. Here's how. How to train for your first HYROX A simple training framework for getting ready for your first HYROX, without burning out. Sample 12-week HYROX training plan A ready-to-go 12-week plan that balances strength, endurance, and skill work.
トレーニングの記事をすべて表示 →持久力
6件の記事脚が疲労した状態でも力強く走るために。ペース配分、心拍ゾーン、そして好記録を支える有酸素エンジンの鍛え方。
Compromised running: how to run well on tired legs Your fresh 5k pace means little in HYROX. The real skill is running on legs already wrecked by sleds, lunges and wall balls. Here is how to train it. Improving your 1K pace for HYROX success Workouts and training strategies to bring your 1K pace down and improve your finish time. How to train for hybrid running events Tips to mix running and strength effectively for HYROX and other hybrid events. Running strategy between HYROX stations Learn how to pace your 1Ks to stay strong across the full HYROX course.
持久力の記事をすべて表示 →筋力
5件の記事結果につながる筋力を手に入れる。レースを最後までやり抜くためのリフティングとステーション動作。
Farmer’s carry: Grip strength and breathing Build grip endurance and learn how to breathe effectively during the farmer's carry station. Wall balls: Form tips and pacing Master wall balls with better technique and pacing strategies for race day success. How to build your deadlift and squats for HYROX Strengthen your deadlift and squat to improve sleds, wall balls, and overall race durability. Rowing technique for optimal performance Improve rowing form and pacing to make this station a strength, not a struggle.
筋力の記事をすべて表示 →栄養
5件の記事ハイブリッドエンジンにエネルギーを補給。ハードに追い込み、最高のレースをし、素早く回復するための食事と水分補給。
Best recovery meals after a HYROX event Foods and nutrients to prioritize after a race for optimal recovery. What to eat before a HYROX race Simple and effective guidelines for pre-race meals and snacks to optimize energy levels. Sample meal plan for peak HYROX training A full day of eating designed to support your strength and conditioning goals. Intra-race fueling: Do you need it? Explore whether and how you should fuel during your HYROX race based on your pace and goals.
栄養の記事をすべて表示 →リカバリー
1件の記事トレーニングと同じくらい計画的に回復する。睡眠、ディロード、そして成長を止めないための習慣。
マインドセット
6件の記事レースを支えるメンタル。気力、モチベーション、そして苦しくなった時にも冷静さを保つ力。
Building grit: The HYROX mindset Why grit matters in HYROX, and how to train your mind to push through. How to stay motivated during long HYROX prep Motivation strategies to keep you training even when life gets in the way. Dealing with plateaus or poor race results Practical and emotional strategies for overcoming setbacks and moving forward. The mental side of sleds: How to push through How to overcome the mental wall that hits during heavy sleds, and keep moving.
マインドセットの記事をすべて表示 →ギア
6件の記事すべてのステーションに耐えうるシューズ、ウェア、ギア、そして自宅トレーニングの整え方。
Sled alternatives for home or local gym No sled? No problem. Here are smart and effective substitutions to keep training on track. How to set up your own HYROX-style gym Essential gear and setup tips for creating your own HYROX-style training space. Building a HYROX-friendly training environment at home Tips and creative solutions to train for HYROX even with limited space and gear. Apparel for training and race day What to wear during training and race day to avoid discomfort or overheating.
ギアの記事をすべて表示 →テスト・測定
4件の記事ベンチマーク、シミュレーション、ウェアラブルを活用し、トレーニングの成果を正確に把握する。
How to benchmark your HYROX readiness Test workouts and metrics to know if you're race-ready. VO2 max and HYROX: What’s the connection? Why VO2 max matters in hybrid fitness, and how to improve it. Using wearables to track training metrics How to make the most of your smartwatch or wearable during HYROX prep. Race simulations and performance tracking How to simulate a full HYROX race and use the data to train smarter.
レース当日
9件の記事本番に向けた万全の準備。ペース配分、戦術、テーパリング、避けるべきミス。
The roxzone: how to nail your HYROX transitions The roxzone is where HYROX races quietly leak time. Here is how to move through your transitions fast, calm and clean. HYROX penalties explained: every rule and how to avoid it A plain-English guide to HYROX penalties, from no-reps to disqualification, and exactly how to stay clean on race day. Taper week before a HYROX event How to scale back your workouts during race week to arrive fresh and ready. Should you do back-to-back HYROX events? Pros, cons, and recovery considerations of racing frequently in HYROX.
レース当日の記事をすべて表示 →
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