Hyrox is a unique fitness race that combines running, functional movements, and strength exercises to test your overall fitness level.
This high-intensity competition has gained global popularity in recent years, attracting athletes, CrossFitters, weekend warriors, and cardio lovers from all walks of life. Whether you’re competing to set a PB, looking for your first finish, or teaming up for doubles, Hyrox presents a unique challenge that demands hybrid athleticism—part endurance, part strength, all grit.
In this blog, our Hyrox coach shares expert tips and proven strategies on how to train for Hyrox - regardless of your current fitness level. From building engine and strength to sharpening transitions and recovery, we’ll give you everything you need to prepare with confidence. We'll also link you to our most-read resources like our Hyrox Workout, Hyrox Nutrition Guide, and our Hyrox 8 Week Training Programme so you can get stuck in right away.
How To Train For Hyrox - Our Top Tips
When looking at how to train for Hyrox we like to break the fitness race down into a few different sections: Running, Muscle Endurance/Strength , Race Day Prep, and Recovery & Nutrition. Each of these pillars plays a crucial role in your performance. We think you need to have a strategy or plan for each of these elements to best prepare for a Hyrox race.
We've structured this guide around the approach we use with our own athletes. These methods are tried and tested with hundreds of competitors.
Running Training For Hyrox
Why Running Matters: Running makes up half the total race time in Hyrox. That’s 8km broken into 1km splits between functional stations. A strong aerobic engine means you’ll recover faster from strength stations and maintain a consistent pace throughout the event.
Training Strategy: Build your base first, then sharpen your pace. Start with easy miles to build aerobic capacity, then gradually introduce tempo runs, intervals, and brick workouts (run + station combos).
Top Tips:
Base Building: Start with 3–5km runs 2–3 times per week. Increase volume slowly, ideally no more than 10% each week.
Brick Sessions: Simulate race transitions by pairing 400m–800m runs with movements like sled pushes, wall balls, or burpee broad jumps.
Fartlek & Tempo Runs: Include fartlek runs (playful speed changes) and longer tempo sessions to build both speed and stamina.
Interval Workouts: Mimic race-day pace with 4–6 x 1km intervals at your target race pace with short recovery.
How to Train Running For Hyrox
Include 2-3 dedicated running sessions per week.
Start with a mix of easy runs and tempo runs, gradually increasing the volume and intensity of your workouts as your fitness improves.
Consider incorporating fartlek training, where you alternate between periods of hard and easy effort within your runs, to improve your speed and race pace strategy.
Muscle Endurance/Strength Training For Hyrox
Why Strength Matters: Functional stations in Hyrox—like sled push, farmer’s carry, and sandbag lunges—require more than raw strength. You need muscular endurance to keep moving under fatigue and repeatable power to perform with efficiency.
Training Strategy: Focus on compound movements (like squats and deadlifts) alongside Hyrox-specific stations like sled pushes/pulls, wall balls, and rowing.
Top Tips:
Compound Lifts: Prioritise squats, lunges, rows, and presses. These give you the most bang for your buck.
Functional Movements: Build in exercises like sled pushes, sandbag lunges, and burpee broad jumps—see our Hyrox Workout Guide for example sessions.
Volume Training: Hyrox demands repetition—train sets of 10–25 reps to simulate station fatigue.
Plyometrics: Use box jumps, med ball slams, and explosive lunges to build power and race-day efficiency.
How to Train Strength For Hyrox
Design your strength training program to target all major muscle groups.
Include exercises that mimic Hyrox movements at least once a week. Focus on proper form to ensure you're working the targeted muscles effectively and minimizing risk of injury.
Consider incorporating plyometric exercises like box jumps and medicine ball slams to improve explosive power, beneficial for obstacles like burpee broad jumps.
Race Day Prep For Hyrox
Why Preparation Matters: A well-prepared athlete can transition quickly, pace smartly, and fuel effectively on the day. That’s often the difference between a strong finish and blowing up halfway through.
Training Strategy: Taper your training volume in the weeks leading up to the event to allow for peak performance. Practice transitions between running and obstacles, and dial in your nutrition and hydration strategy.
Top Tips:
Taper: Gradually reduce your training volume 2-3 weeks before the race. Focus on maintaining strength and practicing transitions between exercises.
Transition Practice: Set up circuits that mimic the race format, practicing quick and efficient transitions between running and obstacles.
Fuel Up: Eat a balanced meal rich in complex carbohydrates and protein 2-3 hours before the race. Consider a smaller snack closer to race time for a quick energy boost. Explore our Hyrox Nutrition Guide to learn more about eating for Hyrox.
Hydration: Stay hydrated in the days leading up to the race and bring a hydration pack for easy access during the event.
Visualization: Take time to visualize yourself conquering each obstacle and running strong throughout the race.
Your Kit: Make sure you're comfortable with your hyrox shoes and your kit so that you're not uncomfortable during your race.
Recovery & Nutrition For Hyrox
Why Recovery Matters: Proper recovery allows your body to repair muscle tissue, replenish energy stores, and come back stronger for future training sessions.
General Strategy: Prioritize rest, hydration, and proper nutrition in the days following your race to optimize recovery. Gradually return to training and listen to your body's needs.
Top Tips:
Post-Race Recovery: Immediately after the race, focus on rehydration and replenishing glycogen stores. Consume a drink with electrolytes and carbohydrates within 30 minutes. Prioritize protein intake within a few hours to aid muscle repair.
Active Recovery: In the days following the race, prioritize active recovery activities like light walks, yoga, or foam rolling.
Sleep & Stress: Prioritise sleep and stress management—these are your most underrated training tools.
Check out our full nutrition for Hyrox guide to learn more about eating for Hyrox.
How Long to Train for Hyrox Race?
If you’re wondering how long in advance to start training for Hyrox, the sweet spot is 8 to 12 weeks of structured, consistent preparation. That gives you enough time to build aerobic capacity, develop muscular endurance, and become familiar with each station without overtraining or peaking too early.
For complete beginners or those new to strength or endurance training, 12–16 weeks may be more realistic. This allows more time to safely build volume and adapt to Hyrox-specific movements like sled pushes, sandbag lunges, and wall balls.
If you already have a strong fitness base—say, you run regularly and lift 2–3 times a week—you could jump into a pre-made Hyrox Program to fast track your fitness.
Coach’s Tip: “Start where you’re at. Don’t panic if you’re not ready tomorrow. With consistent training and focused sessions, 8–12 weeks is plenty of time to become race-day ready.”
How Long Should Hyrox Training Sessions Be?
Your Hyrox training sessions don’t need to be epic marathons—but they should be purposeful. Most sessions should last 45–75 minutes, depending on the focus of the day.
Here’s a general breakdown:
Running sessions: 30–60 minutes, depending on whether it’s an easy run, tempo effort, or interval session.
Strength/functional sessions: 45–60 minutes including warm-up and mobility.
Brick sessions (run + station): 60–75 minutes—these simulate race fatigue and transitions.
Recovery days: 30–45 minutes of active recovery, mobility, or light aerobic work.
The goal is consistency over time—not smashing yourself for 90 minutes every session. Recovery, quality, and intensity matter more than sheer volume.
Coach’s Tip: “Aim for 4–6 purposeful sessions per week. Not every day needs to be brutal—train smart so you can train consistently.”
Hyrox Training Split
One of the most common questions we get is: “How should I split my training each week when preparing for Hyrox?” The answer depends slightly on your current fitness level, but for most athletes, a balanced 5–6 day Hyrox training split works best.
Your weekly training should hit all four key areas: running, strength, functional race-specific movements, and recovery.
Here’s an example of a solid 6-day Hyrox training split:
Day 1 – Strength + Short Run (e.g. full-body strength session followed by 3–4km easy run)
Day 2 – Running Intervals + Core (e.g. 6 x 1km intervals with core work between sets)
Day 3 – Functional Hyrox Circuit (e.g. wall balls, sleds, sandbag lunges, burpee broad jumps)
Day 4 – Rest or Active Recovery (mobility, yoga, easy walk or cycle)
Day 5 – Brick Session (e.g. 400–800m runs paired with stations for 3–5 rounds)
Day 6 – Long Run or Race Simulation (6–8km easy run or full Hyrox-style mock race)
Day 7 – Optional Recovery or Zone 2 Conditioning
This split allows you to build volume without burning out, improves your transitions, and lets you work on key race elements each week.
If you're new to this style of training, you might start with 4 sessions a week and gradually build volume. If you're more experienced, you may increase frequency or intensity, but the same principle applies—hit each core area without neglecting recovery.
Coach’s Tip: “Your Hyrox training split should reflect the race demands. Prioritise running, pair it with functional work, and rotate in recovery and strength to build a well-rounded engine.”
Mental Preparation for Hyrox: Building the Right Mindset
Why Mindset Matters: Hyrox is as much a mental challenge as it is a physical one. The combination of endurance running and high-intensity functional movements can be physically exhausting, but it's your mindset that will determine how well you push through the tough moments. Your ability to stay calm and focused when you’re 6km in with sandbag lunges ahead can define your result.
Training Strategy: Developing mental resilience through structured training, goal-setting, and race-day tactics will help you stay focused and perform at your best.
Top Tips for Mental Preparation:
Train Your Mental Toughness: Just like physical endurance, mental toughness is built over time. Include workouts that push you outside your comfort zone—longer runs, grueling circuits, or workouts where you minimize rest time.
Break the Race into Sections: Instead of thinking about the entire Hyrox race, break it down into smaller, more manageable parts. Focus on completing one obstacle at a time and maintaining a steady pace in between.
Use Visualization Techniques: Spend time visualizing yourself moving through each stage of the race efficiently and confidently. Picture yourself handling transitions smoothly, completing obstacles with control, and maintaining good running form.
Develop a Race-Day Mantra: Create a short, powerful phrase to repeat to yourself when fatigue sets in. Something like "Strong, fast, and focused" or "One step at a time" can help keep you mentally engaged.
Simulate Race-Day Conditions: Practicing under race-like conditions (e.g., doing Hyrox-specific workouts while fatigued) helps train your mind to stay sharp under stress. Train in different environments, test your nutrition and hydration strategy, and get comfortable with discomfort.
Stay Present and Positive: Negative self-talk can drain your energy and motivation. Instead of focusing on how tired you feel, remind yourself why you're doing this race and how far you've come in your training.
By incorporating mental training into your Hyrox preparation, you'll build the resilience needed to push through fatigue, stay focused, and perform at your best when it matters most.
Our Top Hyrox Coaching Tips
Here are some practical tips and strategies to help someone train effectively for a Hyrox fitness race, taking into consideration the different movements and lengths of workout:
Start with a solid foundation: Before diving into specific Hyrox training, focus on building a strong foundation of strength and endurance through regular cardio, weightlifting, and functional movement exercises.
Incorporate high-intensity interval training (HIIT): HIIT workouts can help you build the speed, power, and agility required for Hyrox races. Include exercises like burpees, box jumps, and sled pushes/pulls.
Train for specific movements: Practice the movements you'll encounter during the race, such as sled pulls, sandbag carries, and rowing. Focus on perfecting form and building endurance through repetition.
Vary the length of your workouts: Hyrox races can vary in length from 1 hour to 4 hours, so it's important to train for different durations. Incorporate long runs, medium-distance HIIT sessions, and short, high-intensity workouts to prepare for the different challenges.
Cross-train: Hyrox requires a diverse set of skills, so it's important to train different muscle groups through cross-training. Incorporate activities like cycling, swimming, and rowing to work different muscles and prevent overuse injuries.
Optimize nutrition: Eating a balanced diet with plenty of protein, complex carbs, and healthy fats can help you fuel your workouts and improve recovery.
Prioritize rest and recovery: Hyrox training can be intense, so make sure you give your body enough rest and recovery time between workouts.
Set achievable goals: Whether you're aiming to complete the race in a certain time or just finish strong, setting achievable goals can help you stay motivated and track your progress.
Try following a specific Hyrox Training Program: Choosing a specific Hyrox Training program that just focuses on the Hyrox race can give your training the edge. A custom program can help you prepare for the specific movements and time domains that the Hyrox Fitness race requires.
By following these tips and strategies, you can effectively train for a Hyrox fitness race and tackle the unique challenges with confidence. Remember to listen to your body, stay focused, and enjoy the journey!
Example Hyrox Training Workout
If you're starting training for Hyrox and need a Hyrox Training Workout to follow, we've got you covered.
Warm-up:
10-minute jog at an easy pace
Dynamic stretching (leg swings, walking lunges, high knees, etc.)
Workout:
5 rounds for time:
400-meter run
20 kettlebell swings (24 kg/16 kg)
20 box jump overs (24"/20")
20 burpees
20-meter sled push (80 kg/50 kg)
Rest 2-3 minutes between rounds.
Cool-down:
10-15 minute walk at an easy pace
Static stretching (hamstring stretch, quad stretch, shoulder stretch, etc.)
This workout is designed to simulate the challenges of a Hyrox race, with a mix of running, strength exercises, and functional movements.
The 5 rounds of the workout will challenge your endurance, while the kettlebell swings, box jump overs, burpees, and sled push will test your strength, power, and agility. The rest periods between rounds will allow you to recover and maintain a high level of intensity throughout the workout.
Remember to adjust the weights and reps to your fitness level, and to focus on proper form throughout the workout.
Choosing A Hyrox Training Plan For You
Choosing a Hyrox training program can be a valuable investment in your fitness journey for several reasons. Firstly, a Hyrox program is designed specifically to prepare you for the unique challenges of a Hyrox race. These programs incorporate a variety of workouts that simulate the movements and intensity of the race, helping you build the endurance, strength, and agility required to perform at your best.
Additionally, Hyrox programs are typically led by experienced coaches who can provide bespoke guidance to help you improve your form, technique, and overall performance. By following a structured and customized training program, you can optimize your preparation and increase your chances of success in a Hyrox race.
Secondly, a Hyrox training program can help you achieve your fitness goals beyond the race. The workouts and exercises in the program can help you build a well-rounded and functional fitness foundation that can benefit you in other areas of your life.
For example, the running and cardio components of the program can improve your overall endurance and cardiovascular health, while the strength and functional movement exercises can enhance your mobility, balance, and coordination. By committing to a Hyrox training program, you can develop a sustainable and long-term fitness lifestyle that can improve your health and wellbeing beyond the race.
Want to train properly for your next Hyrox Race? Get our 8 Week Hyrox Training Programme here.
Good luck with your Hyrox training!
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