How To Train Hyrox At The Academy of Lions
How to train for Hyrox through the Academy of Lions Programming
The Academy has always prided itself on being able to prepare many athletes for different kinds of physical challenges and competitions. With the introduction of Hyrox, we wanted to provide our community a roadmap on how to navigate our programs to help prepare athletes who are planning to tackle the fitness race (whether the Toronto one in Oct or other races around the world!)
MetCon sessions focus on developing outstanding cardio, endurance, and technique using functional movements involving body weight, kettlebells, dumbbells, medicine balls, and plyometrics.
With our recent affiliation with Hyrox, the MetCon programming, coupled with our Powerlifting, Track Club, and Run Crew, are excellent foundational fitness programs to prepare individuals for "the world series of fitness racing."
Our MetCon class is designed to improve overall aerobic fitness capacity leading up to the Hyrox Race in October. Over 13 weeks, starting July 8th, we will progress in both training volume and intensity across varying time domains and incorporate sport-specific training to help prepare our members for race day.
MetCon Programming Focues
The programming breaks down into four different focuses:
AEROBIC: Long, slow conditioning sessions from 30–40 minutes long to build your aerobic base in zone 2–3 at medium to low sustained intensities.
SPEED: Short and faster-paced work with planned rest periods, ranging from 20–30 minutes of total working time, increasing high-intensity work capacity through intervals and challenging heart rate variability.
STRONG: Focuses on Hyrox-based strength movements and improving peak upper and lower body power output.
THRESHOLD: Learn and build the ability to push the pace and hold a sustained output longer than the standard intervals seen in the SPEED programming; go fast and hard to get a better time.
Daily Metcon Training Themes
Each day of the week will have a specific focus, which can help you structure your training depending on your needs as an athlete. In this mesocycle, the next four weeks will look like this:
Mondays: SPEED
Wednesdays: AEROBIC
Thursdays: STRONG
Saturdays: AEROBIC
Supplementary Programs
The goal is to undulate the total working time and working intensities across the 12 weeks before deloading the week before race day. Expect to see the training focus change and more sport-specific training protocols and implements as we get closer to the October race.
We also have accompanying programs that can help with your training development and greatly benefit your progression.
Tuesdays: Powerlifting (deadlifts)
Wednesdays: Track club (sprints)
Thursdays: Run crew (shorter runs ~5km)
Saturdays: Powerlifting (back squats)
Sundays: Run crew (long runs ~10km)
Where would you start?
For example:
If you are new to aerobic training or need to work on your cardio: prioritize the Wednesday and Saturday AEROBIC classes, along with Thursday's Run crew (shorter runs) and Monday's SPEED classes. Work to progress to Sunday's Run crew (long runs).
If you have a good aerobic base (you're an avid runner) and need strength and power: prioritize the Thursday STRONG and Monday SPEED classes, along with Saturday's Powerlifting (back squats) and Wednesday's Track club (sprints).
If you're looking to take a hybrid training approach: take Monday SPEED, Tuesday Powerlifting (deadlifts), Wednesday AEROBIC, Thursday STRONG, Saturday Powerlifting (back squats) or AEROBIC, and rest on Fridays and Sundays.
Training to include Hyrox
Everyone's training will look different based on each athlete's specific needs. If you feel lost or need guidance, feel free to send us a message to chat with a coach, and we can help you from there.
We also offer personal training and written programs if you feel you need a more personal approach. Reach out to us, and we can let you know your options.
Don't worry, our MetCon programming isn't going to be purely Hyrox training. We are still keeping the essence of our MetCon programming from October and beyond. The training focus will be more towards general aerobic fitness, as that was always the goal of the program.
If you're new to the gym and would like to try a MetCon class, sign up for your first class FREE on us HERE.
