HYROX has quickly muscled its way to the top of the fitness scene, and it’s charging back into the UK this autumn with events in Birmingham, Manchester, and London.
On TikTok, #Hyrox is blowing up, and last month alone saw over 62,000 people in the UK searching for “Hyrox”—a clear sign that this event’s no passing fad.
Whether people are squeezing in training between work calls or treating it like their full-time gig, they’re all pushing hard to be ready when the big day rolls around.
Leading the pack is none other than Michael Sandbach, officially the fastest HYROX athlete in the UK. He’s teamed up with Dr Natasha Fernando, Medichecks’ go-to expert on blood testing, to share some practical tips for conquering the HYROX grind.
With their combined wisdom, you’ll get the scoop on training smart, so you’re feeling tip-top when it’s time to step up and give it your all on race day.
Fuel your performance
“My diet is one of the most important things to my training regime,” Michael says. “It’s got to be full of nutrients to support my high-energy workouts.”
“A high protein diet is essential for muscle repair and maintenance,” says Dr Natasha. “But protein isn’t the only important nutrient.
“You should be eating a rainbow of fruit and vegetables,” she elaborates. “This will boost your vitamins and mineral intake, supporting bodily function.
This is really important to support your immune system and prevent sickness in the run-up to your race, especially when following a demanding training plan.”
“Regular hormone testing from Medichecks helps me ensure my diet is optimal for my training,” Michael shares. “It’s not essential but I find it really interesting, and it helps me pinpoint where I might need to adjust my diet if I’m low on any essential nutrients.”
Rest up
“People seriously underestimate the importance of rest when training for any event, but particularly HYROX because it’s such a blend of different disciplines, using muscles across the entire body,” Michael shares. “I aim for seven or more hours per night.”
“Rest is a key part of training that will prevent sickness,” confirms Dr Natasha. “Good quality sleep is essential to the body’s recovery process and will help you continue training stronger than ever.”
Hormone testing
Michael reminds us of how taxing intense training blocks can be on the body, which is where Dr Natasha says that hormone testing could be the missing link.
“If you’re struggling with recovery after intense workouts, it might not just be a case of overtraining,” she warns.
“Hormones play a pivotal role in recovery, energy production, and overall performance. They regulate everything from metabolism and energy levels to muscle growth and recovery,” she adds. “Yet, many athletes neglect this aspect.
When preparing for high-intensity events like HYROX, where every second counts, the right balance of hormones like testosterone and cortisol can mean the difference between a personal best and burnout.”
It could be a sign of a hormonal imbalance if you’re experiencing prolonged soreness, a plateau in performance, or even increased injuries.
Vary your training
One of the things Michael loves about HYROX is the wide variety of exercises, so it’s never boring. “I alternate between running, interval training, functional movements, full-body circuits, and core work, which keeps training interesting,” he shares.
“Each element is super important to the final race, so make sure you aren’t neglecting one of the disciplines,” Dr Natasha adds.
Enjoy the experience!
As the UK gears up for another season of HYROX competitions, Michael reminds upcoming athletes that enjoying the race is one of the most important things.
“The great thing about HYROX is that it’s so accessible to everyone, whether you work full-time and are training for fun, or want to compete in the professional field,” says Michael.
“The most important thing is to enjoy the atmosphere and have fun on the day, whether you’re aiming for a podium finish or just a personal best.”