HYROX TRAINING: The Ultimate Guide to Crushing Your Next Race

Hyrox has taken the fitness world by storm, combining endurance, strength and functional fitness into one epic race. Whether you're a seasoned athlete or a first-timer looking to challenge yourself, proper training is key to performing well and enjoying the experience. In this guide, we'll break down everything you need to know to train effectively for HYROX and cross the finish line with confidence.

What is Hyrox?

Each event consists of:

8x1km runs & 8 functional workout stations; including,

1000m SkiErg

Sled Push

Sled Pull

Burpee Broad Jumps

Rowing

Farmer's Carry

Sandbag Lunges

Wall Balls

With divisions ranging from Open to Pro, doubles and relay options, there's a Hyrox event for everyone.

Key Training Areas For Hyrox

1. Running Endurance

Since Hyrox includes 8 kilometres of running, building your endurance is essential. Here's how to train:

Zone 2 Training: Easy-paced running to build aerobic endurance. Aim for 2-3 runs per week.

Interval Training: Short bursts of high-speed running to simulate race conditions. Try 400m-800m repeats at race pace.

Brick Workouts: Run immediately after a functional workout to ger used to the transition (e.g., sled push - 1km run)

2. Strength & Power

Hyrox stations require full-body strength. Focus on:

Leg Strength: Squats, lunges and sled work for power and endurance.

Upper Body Strength: Deadlifts, rows, and presses to handle sleds, carries and wall balls.

Core Strength: Planks, Russian twists, and weighted carries for stability and efficiency.

3. Functional Fitness and Skill Work

Each Hyrox station has specific demands, so practice:

Sled Push/Pull: Build leg power and grip strength 

Burpee Broad Jumps: Work on explosive jumps and endurance.

Rowing & SkiErg: Develop technique and efficiency to avoid burnout.

Wall Balls: Train for higher reps under fatigue with proper breathing.

4. Grip and Carry Strength

Hyrox involves carries like the Farmer's Walk, which test grip and endurance. Train with:

Heavy kettlebell carries

Dead hangs for grip endurance

Sandbag carries to mimic race demands

Day                 Focus                                    Example Workout  Monday         Strength and Functional        Squats, sled work, burpees, wall balls Tuesday         Running intervals                   5 x 800m run + recovery Wednesday   Hyrox Simulations                  Rowing, SkiErg, lunges, sled push Thursday       Strength & Grip                      Deadlifts, carries, pull-ups Friday            Endurance Run                       5-8km steady run Saturday        Race Simulation                     4-5 Hyrox stations + running Sunday          Active Recovery                      Mobility, stretching, light cardio

Final Tips for Race Day 

Pace Yourself - Don't go out too fast; manage your energy

Breathe & Recover - Use transitions wisely to control your breathing

Fuel Properly - Stay hydrated and eat well before event

Train Like You Race - Simulate Hyrox conditions in training