Hyrox & Speediance

Learn more

YOUR HYROX PROGRAM - SPOWERED BY SPEEDIANCE

Learn more

Learn more

Learn more

Learn more

FAQ: HYROX training with Speediance – advanced and detailed

Training effectiveness & sport-specific adaptation

F1: Sled pushing/pulling is unique to HYROX. How can Speediance help with training for this specific movement?

A: The Speediance Gym Monster comes with a wide range of accessories to perform push/pull simulation training directly and to effectively build the strength required for push training through targeted exercises.

Main benefits of HYROX sled training:

Progressive overload: Precisely increase the resistance (in 0.25 kg increments) during each training session, for both pulling exercises and building pushing strength. This ensures consistent strength gains that are difficult to measure and increase with a standard sled.
Advantage of constant tension: Applies to both direct pulling and pushing strength exercises and maximizes muscle tension for strength building compared to free weights.
Targeted muscle building: The exercises listed above directly target and overload the primary motor organs used in both push and pull sled training.

Q2: What specific resistance requirements apply to HYROX and can Speediance meet them?

A: HYROX sleds are based on weight, but the force required to move them is crucial. Pushing/pulling the women's sled requires considerable force to overcome inertia.

The Speediance Gym Monster (maximum resistance 100 kg) offers more than enough resistance to simulate and even exceed the strength required for HYROX training. This allows you to build up a huge power surplus, making the sled feel light on competition day.

Training with high resistance on the Speediance for movements such as heavy rowing and deadlifting directly leads to improved sled performance.

Q3: How do I train for other HYROX stations such as SkiErg, rowing machine and wall balls in addition to the sled?

A: Thanks to the versatility of Speediance, you can precisely target each station:

SkiErg
Training with: High cable pulley
Method: Exercises with many repetitions and low resistance, such as standing cable rows and overhead tricep extensions, strengthen upper body endurance.
Rowing machine
Training with: Rowing bench + low cable pulley
Method: Row while seated with controlled resistance to simulate the propulsion phase. Focus on the sequence (legs → torso → arms) for greater power efficiency.
Wall Balls
Training with: Handle attachment (held at chest height)
Method: Set a low resistance for a front squat to simulate the catching position → explosively move upwards into an overhead press.
Farmers Carry
Training with: Handles (for heavy carrying) + low pulley system
Method: Simulate the dynamic loading of HYROX using weightlifting at competition-specific intensities.
Sandbag lunges
Train with a barbell attached to a low-pull cable machine, holding it in a shoulder carry position.

Method: Use a challenging weight on the pulley. The constant resistance pulling you backward toward the machine requires maximum core tension (antiflexion, antirotation) to stabilize your upper body. This simulates the challenge of managing the shifted center of gravity and inertia of a sandbag during HYROX lunges.

technology & programming

Q4: How can I create a periodized HYROX training plan using the Speediance app?

A: The Speediance app is a powerful, customizable training program.

Custom workouts: You can create, save, and name your own workouts. For example, create a "HYROX Sled Day" workout with 45-second maximum strength intervals followed by 90 seconds of rest.
Data tracking: The app records peak power, average power, and maximum strength for each set. Over time, you'll see clear data trends that demonstrate your strength and performance improvements.
Progressive planning: Based on your performance data, you can systematically increase resistance or shorten rest periods in your custom training sessions each week. This follows a scientifically sound periodization model to ensure you're in peak condition for your race.

Q5: What specific metrics should I track in the app to ensure I'm ready for race day?

A: Track your progress and tailor your race day to your best ability! Ensure peak readiness by monitoring these 5 key KPIs in your Speediance app:

Completion rate:
Do you consistently complete your training plan? A high completion rate equals unwavering discipline. This is your fundamental basis for success.
Total volume:
What is your cumulative training volume in strength training? Track this important metric (sets x repetitions x weight) to build the strength and muscular endurance crucial for your competition.
Total calories:
How much energy did you expend in total across all training sessions? This universal metric reflects your overall training intensity, consistency, and effort – crucial for your progress.
Total output:
This is your most important indicator of explosive power and power development during cable exercises.
Total distance:
How many kilometers have you covered on the rowing machine or ski ergometer? This is important for endurance sports – building specific endurance and simulating competitive demands requires sufficient distance.

Equipment and space solutions

Q6: What is the ideal accessory package for a HYROX athlete and why?

A: For demanding HYROX training, we recommend the Speediance Gym Monster 2 Family Plus. This all-in-one set is ideal because it includes the following:

Adjustable barbell: Indispensable for heavy deadlifts, front squats and lunges.
Ankle straps: For core training and leg exercises.
Handles: For comfortable pulling movements and lunges.
Rowing bench: For a training station with rowing function.
This combination allows you to train all the movement patterns required for HYROX.

Q7: My training room is my living room. How do I create noise and floor protection during dynamic movements?

A: Speediance is designed for this purpose:

Noise: The system is significantly quieter than dropping weights or using a conventional sled. The magnetic resistance generates minimal operating noise, mainly from cable movement, and is therefore ideal for apartments or communal spaces.
Floor protection: The device has a stable, wide base. Placing it on a standard exercise mat (often included) will protect your floor from scratches and provide a secure footing for dynamic pushing and pulling exercises.

Q8: How does training on Speediance compare to a traditional HYROX prep gym in terms of time efficiency?

A: It's significantly more efficient. A traditional HYROX workout at the gym can involve waiting for a sled, loading it with weights, running, and then switching to another machine.

With Speediance, all your strength and sled training takes place in one location, drastically reducing transition time between exercises. You can combine a heavy rowing simulation with stationary cardio and then move on to lunges—all without having to remove weights from the rack or change stations. This minimizes downtime and maximizes training density. It perfectly simulates the non-stop nature of a HYROX race and saves you valuable time.