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HYROX Hamburg

What is HYROX?

HYROX is a unique sports competition concept consisting of a combination of high-intensity interval training, functional strength training and classic endurance sports. A training concept that is ideal for martial artists and all other sports in which strength and endurance are of crucial importance.

The HYROX Hamburg competition concept consists of a combination of athletic training, Strongman and CrossFit, combined with classic running units. HYROX is neither a CrossFit event nor another obstacle course (such as Toughmudder). HYROX is a combination of different training methods based on sports science that demands everything from its participants and catapults them to a completely new level of fitness while training for HYROX. Complex and technically demanding exercises, such as Olympic weightlifting or muscle-ups, were deliberately avoided. The HYROX workout can be divided into high-intensity interval, high-intensity functional, strength and endurance training and offers an extremely effective training method to train an athlete holistically.

What are the advantages of HYROX training?

The benefits of HYROX fitness training are obvious. Endurance performance is of paramount importance in a HYROX workout, which is why HIIT (high-intensity interval training) is used. Through a constant alternation of exertion, the exercisers push themselves to their physical limits during the short but very intensive exertion phases, only to regenerate again during the subsequent break.

The HYROX workout trains the athlete’s maximum oxygen uptake. The maximum oxygen uptake capacity reflects an athlete’s performance and is an important parameter for assessing aerobic endurance potential.
The lactate tolerance in the muscles is increased. If the muscles lack the oxygen to burn glucose during extreme exertion, lactate (lactic acid) is produced. The lactic acid builds up in the muscles, inhibits performance and leads to acidosis in athletes. As a HYROX workout always combines load components such as speed and resistance, the ability of the muscle fibers to keep going even under acidic conditions increases.
The HYROX Hamburg Workout provides a balanced ratio between strength and endurance with a coordinated ratio of different exercises and load components.
The different types of exercise and the constantly changing intensities improve the performance of the cardiovascular system. The flow properties of the blood are improved and the blood can absorb more oxygen.


Hyrox Hamburg – Free trial training*


1 pair of boxing bandages free with the purchase of a 10-pack card


Rental equipment can be provided for each training session


Sports and video analysis for rapid training progress

*The offer is only valid when purchasing a multiple ticket or booking a longer-term training period. The costs incurred for the trial training will be refunded after the purchase.

What does a HYROX competition look like?

In the HYROX competition, each participant has to run eight 1-kilometer intervals and complete a workout consisting of 8 different functional HYROX exercises between each of these intervals. The HYROX workout is divided according to the athlete’s individual fitness level and lasts between 2-7 minutes. All competitors complete the same parkour, sequence and exercises in the HYROX workout. Between the running units, the categories differ only in the number of repetitions and the amount of weights. Thanks to a global ranking, the individual finisher results of all athletes are then compared worldwide thanks to the same event setup.

Who can take part in a HYROX competition?

The HYROX competition is suitable for anyone who has a certain basic level of fitness and at best some experience with HYROX exercises – as well as for professional or recreational athletes.


How do the different performance classes differ?

The athletes compete in different performance classes, which in turn are divided into:

mindestalter 16 Jahre Mann/Frau Corporate Challenge: Unternehmen treten mit ihren Mitarbeitern gegen andere Unternehmen an.
Staffelung von 16 – 70 Jahre Freizeitsportler/Pro Gym Challenge: Fitnessstudios treten gegeneinander an, um herauszufinden, welches das Fitteste ist.
Team Challenge: Gründet eine eigene Hobby- oder Sportmannschaft und gewinnt die “Sporting” – Team Challenge.
Club Challenge: Sportschulen und -Vereine treten bei Hyrox gegeneinander an und messen sich im Wettstreit gegeneinander.

HYROX Hamburg competition preparation

As a licensed HYROX and Fitness Coach Hamburg, I am happy to support you or your team in the HYROX preparation for such an event. At our sports school, the Zanshin Dojo in Hamburg, we have a certified HYROX parkour that is ideal for HYROX preparation.

If you don’t share the idea of competition, the HYROX Hamburg Workout is ideal for supplementing your own training, as the training for HYROX can be controlled variably. The focus of a HYROX workout can be on pure endurance, pure strength or a combination of both. The focus of a HYROX workout can be on pure endurance, pure strength or a combination of both forms of training.

HYROX Hamburg

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