HYROX 경기 방식
8개 스테이션 전체 안내, 디비전별 무게, 테크닉 팁 및 자주 하는 실수.
트레이닝 허브
HYROX, HYATLON 및 하이브리드 피트니스 대회를 더 스마트하게 준비하는 데 필요한 모든 것을 확인해 보세요. 경기 방식 분석부터 아래의 가이드, 팁, 대회 당일 전략까지 자세히 살펴볼 수 있습니다.
경기 방식
HYBRID DAY 경기 방식
8개 스테이션, 디비전별 무게, 러닝 구간 및 디비전 규칙.
HYATLON 경기 방식
H8 및 H6 포맷, 각 스테이션 사이 러닝 구간, 디비전별 무게.
DEKA 경기 방식
10개 존, 남녀 무게, FIT, MILE, STRONG 간 러닝 구간의 차이점.
기초 입문
글 13개하이브리드 레이스가 처음이신가요? 경기 방식, 레이스 진행 과정, 적합한 디비전 선택 방법 등 기초부터 시작해 보세요.
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.
기초 입문 글 모두 보기 →트레이닝
글 13개지치지 않고 근력과 지구력을 함께 기를 수 있는 훈련 플랜, 프로그램 구성 및 주기화 방법.
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.
트레이닝 글 모두 보기 →지구력
글 6개다리가 지쳤을 때도 흔들림 없이 달리는 법: 페이스 조절, 심박수 영역, 좋은 기록 뒤에 숨은 유산소 엔진.
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.
지구력 글 모두 보기 →근력
글 5개기록을 단축하는 핵심 근력: 레이스를 끝까지 완주할 수 있게 돕는 주요 리프팅 및 스테이션 동작.
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.
근력 글 모두 보기 →영양
글 5개하이브리드 엔진을 위한 에너지 공급: 강도 높은 훈련, 최고의 레이스, 빠른 회복을 위한 식단과 수분 섭취.
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.
영양 글 모두 보기 →회복
글 1개훈련만큼 신중하게 챙기는 회복: 수면, 디로드, 꾸준한 성장을 이끄는 습관.
마인드셋
글 6개레이스의 멘탈 관리: 끈기와 동기부여, 고통이 시작될 때 평정심을 유지하는 법.
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.
마인드셋 글 모두 보기 →장비
글 6개모든 스테이션을 견뎌내는 러닝화, 의류, 용품 및 홈 트레이닝 세팅법.
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.
장비 글 모두 보기 →테스트
글 4개벤치마크, 시뮬레이션, 웨어러블을 통해 훈련이 실제로 효과가 있는지 확인하는 법.
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.
대회 당일
글 9개결전의 날을 위한 모든 것: 페이스 배분, 전략, 테이퍼링, 피해야 할 실수.
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.
대회 당일 글 모두 보기 →
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