HYROX for women

Strength is your biggest lever

Many women come to HYROX from running or group fitness, with a strong engine but less experience of heavy lifting. For those athletes, the sleds are usually where the most time is lost, followed by the lunges and wall balls. The fix is regular, progressive strength training.

Two sessions a week built around squats, deadlift variations, lunges, presses, rows and carries will make a noticeable difference within a couple of months. You do not need to fear getting bulky: building significant muscle takes years of dedicated training and eating for it, and the strength you gain makes every station feel lighter.

The guide to strength training for women covers the basics, including how to progress safely if lifting is new to you.

Upper body pulling strength is often the other gap. The SkiErg, sled pull and row all rely on your back and arms, so rows, pulldowns and working towards a pull-up pay off across three stations.

Fuelling enough for the training

HYROX training is demanding, and one of the most common problems among women who train hard is simply not eating enough to support it. When energy intake falls too far short of what training demands, the body starts to down-regulate: energy, mood, recovery and bone health can all suffer.

Warning signs to take seriously include:

• Periods becoming irregular, lighter or stopping altogether.
• Frequent injuries, especially bone stress injuries such as a painful spot on the shin or foot.
• Constant tiredness, poor sleep or getting ill often.
• Training performance going backwards despite consistent work.

If any of these sound familiar, see your GP. Missed periods are not a normal side effect of training. For everyday eating, protein of roughly 1.6 to 2.2 g per kg of body weight a day and enough carbohydrate around harder sessions are good starting points, as explained in nutrition for women who train.

Iron and energy

Women who have periods are at higher risk of low iron, and endurance training can add to that risk. Low iron can leave you tired, breathless on runs that should feel easy, and struggling to recover. It is one of the most common reasons for an unexplained slump in training.

If you feel persistently run down, ask your GP about a blood test. Do not start iron supplements without checking, because taking iron you do not need can cause problems of its own. The guide to iron and training explains food sources and what to ask for.

Training and your menstrual cycle

There is a lot of interest in cycle-synced training, but the research is mixed, and individual differences are large. Some women notice clear changes in energy, strength or motivation at certain points in their cycle, while others notice little at all.

A practical approach is to track your cycle alongside how your training feels for a few months. If you see a pattern, such as heavier legs or poor sleep in the days before your period, you can plan easier sessions for then and put harder ones where you tend to feel strongest. What you should not do is avoid training entirely for part of each month without a clear reason.

Pelvic floor health

Leaking during jumping, running, heavy lifting or wall balls is common among women who train, especially after childbirth and around the menopause. It is common, but it is not something you just have to put up with. It usually responds well to the right exercises and strategies.

Burpee broad jumps, wall balls and running all put repeated pressure on the pelvic floor. If you notice leaking, heaviness or discomfort, a pelvic health physiotherapist can assess what is going on and give you a specific plan, which often includes pelvic floor training, breathing and bracing strategies and adjustments to how you load certain movements.

Lycan Strength has on-site physiotherapy that covers women's health among other areas, and members get 20% off treatment. It is a straightforward conversation that can make training far more comfortable.

Pregnancy and returning after birth

If you are pregnant, talk to your midwife or GP about continuing to train. Many women stay active through pregnancy, but racing HYROX while pregnant is a different matter and needs individual advice.

After birth, return gradually. Most women benefit from a postnatal check and a structured build-back of strength, pelvic floor function and running before tackling jumping and heavy sled work. There is no prize for rushing it, and HYROX will still be there when you are ready.

Relay and Doubles can be a good way back into racing after a baby, because they let you enjoy race day without committing to the full distance alone. Build up from there as your strength and confidence return.