Plyometrics

Plyometrics are explosive exercises that use rapid stretching and contracting of muscles - known as the stretch-shortening cycle (SSC) - to produce maximum force in minimum time. Box jumps, broad jumps, depth jumps, bounding, and skipping are all classic plyometric drills. Originally developed for track and field athletes, plyometrics have become essential for any sport requiring reactive power, and that includes HYROX^®.

Why It Matters for HYROX^®

The Burpee Broad Jump station is the most directly plyometric event in HYROX^® - 80 metres of consecutive explosive jumps. Athletes with a well-trained SSC cover more distance per jump, meaning fewer total jumps and a faster station time. The difference between a 2.0 m and a 2.4 m broad jump across 80 metres is roughly 7 fewer jumps - and 15-20 seconds saved.

Running economy also improves with plyometric training. Each running stride stores elastic energy in the Achilles tendon and calf muscles, then releases it to propel you forward. Plyometrics make this energy return more efficient, meaning you run at the same pace with less metabolic cost. Over 8 km of total running in HYROX^®, even a 2-3% improvement in running economy adds up.^[1]

Plyometrics also improve neuromuscular coordination - how quickly your brain signals muscles to fire. Faster recruitment means quicker transitions off the ground during running and more explosive starts out of every station.^[1]

How to Apply It

Introduce plyometrics 2-3 times per week during the general preparation phase, starting with low-intensity drills (pogo hops, ankle bounces, skipping) before progressing to box jumps and depth jumps. Keep total ground contacts low - 60-80 per session for beginners and 100-120 for advanced athletes.

Always perform plyometrics when fresh - at the start of a session after a thorough warm-up, never at the end when fatigued. Quality of movement matters far more than volume. Each rep should be maximally explosive with full recovery between sets (60-90 seconds).

For HYROX^®-specific transfer, practise broad jumps in sets of 8-10 with a burpee between each jump. This mimics the competition movement pattern and trains the SSC under the fatigue of getting up and down off the floor.

Key Guidelines

• Frequency: 2-3 sessions per week, never on consecutive days.
• Volume: 60-80 ground contacts for beginners; 100-120 for advanced athletes.
• Timing: Perform at the start of the session when the nervous system is fresh.
• Progression: Ankle bounces → pogo hops → box jumps → depth jumps → weighted jumps.
• Rest: 60-90 seconds between sets; plyometrics are about quality, not conditioning.

Frequently Asked Questions

Are plyometrics safe for heavier athletes?

Yes, with proper progression. Start with low-impact drills like pogo hops and box jumps (where you step down rather than jump down) to condition tendons and joints. Athletes over 100 kg should spend at least 4 weeks on low-intensity plyometrics before adding depth jumps.

How quickly do plyometric gains transfer to HYROX^® performance?

Most athletes notice improved running economy and Burpee Broad Jump distance within 4-6 weeks of consistent plyometric training. Peak neuromuscular adaptations typically occur after 8-12 weeks.

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