Preface and History of the Two Disciplines
In recent years, the world of fitness has seen two disciplines emerge that are winning over more and more athletes: Hyrox and functional training.
While Hyrox is a structured competition that combines running and functional movements, functional training is known for its variety and adaptability to different contexts and levels of preparation.
Both disciplines offer unique benefits and attract communities of athletes with different mentalities. In this article, we will explore the differences between Hyrox and functional training in terms of training, events, preparation, equipment, mindset and community, with a particular focus on the equipment provided by KingsBox, the leader in the fitness industry.
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Differences in training
Training structure
One of the main differences between Hyrox and functional training is the structure of the workouts.
Hyrox:
- Fixed Format: The Hyrox workouts follow a predefined structure that reflects the format of the competition. Athletes prepare to complete 1 km of running followed by a specific functional exercise, repeated 8 times. This predictability allows athletes to focus on improving their performance in each segment.
- Emphasis on Endurance: The combination of running and functional movement requires a high level of cardiovascular and muscular endurance. Workouts are designed to improve your ability to sustain sustained effort, with a focus on efficiency and energy management.
Functional training:
- Variety and Variability: Functional workouts are known for their diversity. Each session can differ significantly from the previous one, incorporating a wide range of exercises and movements. This variability aims to prepare athletes for any physical challenge, promoting adaptability and versatility.
- Complete Development: The goal is to improve all components of fitness, including strength, power, speed, agility, balance and coordination. Workouts can include Olympic weightlifting, gymnastics, sprints, jumps and complex functional movements.
Intensity and volume
Although both disciplines are challenging, the intensity and volume of workouts can vary.
Hyrox:
- Extended Sessions: Workouts tend to be longer, reflecting the nature of competition that can last over an hour.
- Energy Management: Given the duration of the event, it is crucial for athletes to develop energy management strategies, making sure they do not run out prematurely.
Functional training:
- High Intensity: Sessions are often short but extremely intense, designed to push athletes to the limit in a short period of time.
- Duration Variety: While many workouts are short, some can be longer, especially those focused on endurance.
Differences in Events
Competitions and Formats
Hyrox:
- Standardized Format: Each Hyrox event follows the same structure, allowing a fair comparison between athletes from different nations.
- Different categories: Athletes can compete in different categories: individual, double (in pairs) or relay.
- Time Measurement: The final time is the main criterion for determining the ranking, emphasizing endurance and speed.
Functional training:
- Variety of Formats: Competitions may include different types of tests, with training varying between strength, endurance and technical skills.
- Surprise Dynamics: Sometimes athletes don’t know exactly what their workout is until the day of the race, testing their adaptability.
- Different Rankings: Competitions can assess maximum strength, endurance, agility and other athletic abilities.
Athletic preparation
Preparation for the two disciplines varies greatly and depends on the specific goals of each athlete.
Hyrox:
- Focus on Endurance: The preparation focuses on optimizing cardiovascular and muscular endurance. Athletes spend many hours a week running long distances, combined with targeted functional exercises.
- Structured Routines: The workouts include interval running sessions, moderate-load muscle-building work and competition simulations to improve pace and effort management.
- Mental Preparation: Tackling a Hyrox race requires not only physical strength but also a strong mental determination to keep the pace and manage the growing fatigue.
Functional training:
- Complete Preparation: Training involves developing strength, power, speed, agility, flexibility and endurance. Athletes must master a wide range of exercises, from weight lifting to gymnastic movements.
- Variable Workouts: Sessions can include high intensity workouts, pure strength exercises and circuits that combine different skills.
- Focus on Technique: Mastering the technique in complex movements is essential to avoid injuries and maximize performance.
Equipment: The Role of KingsBox
KingsBox offers high quality equipment for both disciplines, providing everything you need to train at your best. Here is a roundup of the most used equipment in these disciplines.
- Push and pull sleds: Essential for Hyrox, they improve muscular and cardiovascular endurance.
- Kettlebells, and dumbbells: Basic tools for functional training, ideal to develop strength and power.
- Plyo Box and Sandbag: Useful tools for dynamic workouts and to develop explosive power.
Kettlebells
Kettlebells are a crucial element. They offer a wide range of exercises that improve strength, endurance and coordination.
Sandbags
Sand bags are another essential component. With their variable weight, they allow you to simulate real conditions.
Sled – Sledge
A towing sled is essential to improve basic strength and endurance.
The Rope – Rope
The rope is a versatile element that can be used for a range of exercises, including climbing, traction and balancing movements.
Medicine Balls
Medical balls are ideal for throwing, lifting and squat exercises. They will help improve muscle power and endurance.
Jump rope
The jump rope or jump rope as you like to say is a kind of functional fitness equipment much more functional than you think. Rope jumping is an essential tool to improve your fitness skills.
Pull-up bar
There is a pull-up bar for each room. If you want to learn how to pull-ups, there is a simple and elegant solution for every situation and it’s our legendary 3 Second Pull Up Bar.
Dumbbells
In any training program, there will come a time when we would need a necessary accessory stimulation, for this reason we should start adding some weight to our training session.
Pliometric box
With 3 different heights depending on the side you use, it is considered a very useful tool in functional training. Great for improving areas such as: stability, balance, concentration, precision in movements and of course muscle strength.
Mentality and community
Hyrox:
- Endurance Mindset: Hyrox athletes develop a mindset focused on managing prolonged effort, with a strong emphasis on discipline and consistency in training.
- Endurance Community: The Hyrox environment is made up of athletes who aim for continuous improvement of their individual performance, with a strong culture of competition and personal improvement.
Functional training:
- Versatile Mindset: The ability to adapt to different types of workouts is crucial. Athletes must be prepared to face unexpected challenges with a flexible approach.
- Team spirit: The community is very cohesive and oriented towards mutual support. Group training promotes motivation and a sense of belonging.
Conclusion
Both disciplines offer unique challenges and specific advantages.
Hyrox is ideal for those looking for a structured, endurance-focused competition, while functional training offers variety and complete fitness development. KingsBox provides quality equipment for both, supporting athletes and enthusiasts at every stage of their training.
