Smarter Recovery. Stronger Performance. Better Results.
If you’ve found yourself asking, “What is Hyrox?”—you’re not alone. The global fitness community has been buzzing with this high-performance hybrid race that combines endurance, strength, and grit.
So What is Hyrox, Exactly?
It’s a competitive fitness race made up of 8 rounds of 1K runs, each followed by a functional workout station. It’s intense, standardized, and gaining traction fast among runners, CrossFitters, and functional fitness fans.
Whether you’re new to the format or aiming for a podium finish, one thing is clear: you need a training and recovery plan that’s built for long-term performance—not just race-day survival.
That’s where Upgrade Labs comes in.
What Is Hyrox Training?
Hyrox training is a fusion of:
- Cardio + endurance (you’ll run 8K total)
- Functional strength movements
- High-intensity, race-paced intervals
- Mental grit and fast recovery between stations
The stations include:
- Ski Erg – 1,000m
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Row Erg – 1,000m
- Farmer’s Carry
- Sandbag Lunges
- Wall Balls – 100 reps
It’s no joke. You’ll need power, cardio capacity, mobility, and top-tier recovery—without wrecking your joints or nervous system.
How to Train for Hyrox at Upgrade Labs
So, how do you prep for Hyrox while staying strong, agile, and injury-free? You train smart—with a mix of AI-powered training, recovery tech, and tools that support full-body optimization.
Here’s how:
1. AI Adaptive Bike™ – Cardio Capacity in Less Time
Hyrox races demand 8K of running—and traditional pavement pounding can lead to overuse injuries.
The AI Adaptive Bike™ condenses the benefits of a 40-minute endurance workout into just 9 minutes. With adaptive resistance that mimics sprint/recovery intervals, it helps build:
- VO₂ max
- Muscular and cardiovascular endurance
- Metabolic efficiency
And it’s easy on your joints, so you can go hard more often—with less wear and tear.
2. AI Strength Trainer™ – Functional Strength, Simplified
Pushing sleds. Hauling sandbags. Firing off 100 wall balls. Hyrox demands serious strength under fatigue.
The AI Strength Trainer™ provides controlled, efficient resistance training—great for building the kind of explosive, functional strength Hyrox requires. It delivers a full-body workout in just 15 minutes without the strain of traditional weightlifting.
Less time, lower risk, more power.
3. Cold Therapy – Inflammation Control + Recovery
Hyrox training will leave you sore—especially after heavy sled days or double-sessions.
Cryotherapy helps you bounce back faster by:
- Reducing inflammation
- Supporting muscle repair
- Activating cold-induced thermogenesis (hello, fat burn)
Just 3 minutes in our chamber is enough to reboot your recovery.
4. PEMF Therapy – Nervous System Reset
Hyrox doesn’t just test your muscles—it pushes your nervous system to the edge.
PEMF Therapy (Pulsed Electromagnetic Field) uses electromagnetic pulses to:
- Recharge cellular energy
- Improve circulation
- Accelerate neurological and muscular recovery
This is your go-to for nervous system support and burnout prevention.
5. Redcharger™ – Mitochondrial Optimization
Behind every rep and every step is mitochondrial energy. That’s where the Redcharger™ comes in.
Using red and near-infrared light, this therapy stimulates mitochondrial function to boost:
- Cellular energy production (ATP)
- Recovery
- Sleep quality
- Resilience against oxidative stress
Use it pre-race or post-training to stay energized and recovered.
6. Compression Therapy – Flush + Flow
After sessions that crush your legs—think burpees, lunges, and carries—compression boots offer a much-needed flush.
Compression Therapy supports:
- Circulation
- Lymphatic drainage
- Leg recovery between sessions
Perfect for taper week or in-between tough training blocks.
Personalized Hyrox Support at Upgrade Labs
Every athlete is different—which is why every Hyrox journey at Upgrade Labs starts with a Free Cell Health Analysis.
This full-body scan gives us insight into:
- Muscle mass
- Fat composition
- Inflammation levels
- Cellular performance metrics
From there, we help tailor a protocol that fits your goals—whether you’re building, recovering, or getting race-day ready.