How to Train for Hyrox Like a Pro: Lessons from the Elite 15

Hyrox is no joke.

This hybrid race format—a combination of 8 x 1km runs, each paired with intense functional workouts like sled pushes, lunges, and wall balls—has quickly become the proving ground for elite fitness. Whether you're a CrossFitter, OCR junkie, runner or all-round athlete, Hyrox presents a brutal but exhilarating challenge.

But if you want to truly compete—to test your limits, chase a PB, or even eye up an Elite 15 slot—you’ve got to train differently. That doesn’t just mean harder. It means smarter. More focused. More intentional.

To understand what this looks like, we turned to someone who’s been living and breathing Hyrox: Nick Bare.

Nick is the founder of Bare Performance Nutrition (BPN), a former Army officer, hybrid athlete, and one of the most consistent voices in endurance training on YouTube. His Hyrox Prep series offers a raw and honest look at his five-month journey into the world of elite Hyrox competition.

We studied this journey - where he trains with pro athletes and prepares to race in Dallas - to break down the key lessons from his training.

We've creating this guide on how to train for Hyrox like a pro, with insights drawn straight from the world’s best athletes and what they’re actually doing behind the scenes.

Let’s dive in.

Nick Bare At His Dallas Hyrox Race

"Why" You Train Matters More Than "How" You Train

“I’m not here to beat others. I’m here to see how far I can push myself.” – Nick Bare

In Episode 14 of his Hyrox Prep series, Nick reflects on a question we all need to ask before race day: Why are you doing this?

A lot of people sign up for Hyrox because they want to compete. They want to beat someone. They want to test themselves in a race setting. And that’s fine.

But for Nick, the real reason he trains is personal. It’s not about crossing the finish line faster than someone else—it’s about discovering his full potential. He’s not chasing victory over others. He’s chasing growth.

He talks about a belief he once held—that he had a “ceiling,” a limit to what he could achieve. Years later, he’s realised that limit was self-imposed. And that mindset shift—from limited to limitless—has changed everything.

Hyrox becomes more than a race. It becomes a vehicle for transformation. A chance to explore the edges of mental and physical resilience. To go one more when every part of your body says stop.

Takeaway: Your 'why' should go deeper than medals and finish lines. Find your personal mission. When the pain hits mid-race, that’s what will carry you through.

Mental Toughness Isn’t a Buzzword – It’s a Skill

Race day nerves? They're real. But pressure isn’t the enemy. In fact, pressure is the point.

In the final 24 hours before Hyrox Dallas, Nick talks about that internal build-up—what he calls “the internal pressure you should feel when you commit to something hard.”

This isn’t about fear. It’s about honouring the work you’ve put in. Training like a pro, fuelling like a pro, and holding yourself to that standard. Every morning run, every circuit, every meal logged and recovery session dialled in—it all adds up. When race day comes, the confidence isn’t manufactured. It’s earned.

Takeaway: Embrace the pressure. Don’t shy away from it. Use it as fuel to sharpen your execution and honour the process.

Programming Smarter: The Recovery Lesson

Early in his prep, Nick made a classic mistake.

Like many of us, he thought more running = better results. So he stacked his mornings with endurance efforts, then added 1K repeats to his afternoon Hyrox circuits. Over time, it wore him down. His performance dipped, recovery lagged, and progress stalled.

So he changed things up.

Instead of piling on more running, he swapped in machine-based cardio (SkiErg, Row, Assault Bike) to build aerobic conditioning without hammering the legs. His training became more effective with less physical toll.

When he trained with Elite 15 athletes in Episode 15, they echoed the same message: finding the right formula is a personal journey. There's no one-size-fits-all plan. You’ve got to trial, tweak, recover, and adjust.

Takeaway: Don’t train harder for the sake of it. Train smarter. Machines are a great way to build your engine without overloading the body.

A Day with the Elite: What Pro-Level Hyrox Training Looks Like

Let’s break down the day Nick spent training with Elite 15 Hyrox athletes Rich Ryan, Simon, and Ryan Kent. This is where theory meets brutal reality.

The structure of the session was split into three main blocks:

Morning: 9-Mile Easy Run

• 1hr 2min at ~6:57 pace

• Purpose: Aerobic base, recovery run (for them...)

• Real takeaway: Their “easy” pace is most people’s tempo pace.

Afternoon: Race Simulation Workout

Block One

• 1 mile run (~5:30 pace)

• 6 rounds E2MOM:

  • 20 Burpee Broad Jumps

  • 150m Farmer’s Carry

• Finish with another mile run

Block Two

• 20-minute EMOM:

  • Minute 1: 16 cal Ski

  • Minute 2: 16 cal Row

  • Minute 3: 16 cal Bike

  • Minute 4: 200m Run

• Repeat x5

Block Three

• 1 mile run

• E2MOM:

  • 40 Lunges (Hyrox weight)

  • 40 Wall Balls

• Final 1 mile run

Total Volume: 13 miles in a day (9 in the AM, 4 during workouts)

This is elite-level specificity. Running under fatigue. Mixing machines and strength. Minimal rest. High output. High stakes.

Nick reflects: “There’s a big difference between training alone and training with the Elite 15. You see the standard.”

Takeaway: These sessions are brutal, but they reflect race demands. Get comfortable with back-to-back efforts and minimal rest. Simulate the flow of the actual event.

Nutrition & Recovery – Fuel Like It Matters

One quiet highlight of Episode 15 was the team breakfast between sessions. Sounds minor, but it offers a glimpse into what fuels a pro-level training day.

Nick’s breakfast:

• ½ cup oats

• 1 scoop chocolate whey

• 1 scoop peanut butter vegan protein

• Pumpkin seeds

• Tablespoon of honey

• 40g dates

• Banana

Estimated: ~700 calories, 75–80g carbs, 40g protein

Takeaway: Fueling matters. Especially when training twice a day. Prioritise carbs before workouts, protein after, and hydrate throughout.

How Hyrox Events Are Evolving – And What It Means for Your Training

The pros agree: the biggest factor in race success is the running.

Yes, you need to handle the sleds, burpees, and wall balls. But those stations make up a smaller slice of the time pie. You spend nearly 50% of the race running. The rest is spent managing transitions and functional stations.

If you’re weak on the run, the whole race suffers.

But that doesn’t mean endless junk miles. It means smart, progressive running development—tempo runs, interval sessions, hill repeats, and runs under fatigue.

Takeaway: If you're not prioritising your running, you're missing out on the biggest area for time gain.

The Pain Cave is Where You Grow

Race day hit Nick hard. Burpee Broad Jumps nearly broke him. His heart rate spiked. Mental fog crept in. But he didn’t spiral.

Instead, he recovered. Found rhythm. Kept going.

That’s the magic. Not in being perfect—but in rebounding fast when things go south.

Takeaway: Learn to suffer in training. Go to the pain cave often. The more familiar it becomes, the faster you’ll navigate it on race day.

How to Structure Your Own Hyrox Training Plan

So, how do you apply all this? Here’s a basic weekly structure for a Hyrox training plan you can adjust based on your current fitness with Hyrox Workouts:

Example Weekly Schedule

Monday – Aerobic Base

• 6–8km easy run

• Optional: 20–30 mins Zone 2 machine work

Tuesday – Strength & Hyrox Intervals

• Deadlifts, sled push/pull, lunges

• EMOM or AMRAP circuit: Wall Balls, Burpees, Row

• Short tempo run (5km)

Wednesday – Conditioning

• Longer Zone 2 work (45–60 mins)

• Machines + running combo (e.g. 10 min row, 10 min run, repeat)

Thursday – Race Simulation

• 1K run + 1 station x 8 (simulate full Hyrox flow)

Friday – Strength Focus

• Upper & Lower Split

• Core & grip work

Saturday – Long Run or High-Volume Grinder

• 8–10km run

• Optional: Light functional work post-run

Sunday – Active Recovery

• Walk, swim, mobility work

Tip: Track RPE (Rate of Perceived Exertion) and monitor recovery. Overtraining = underperformance.

Final Thoughts: It's Not Just Training – It’s a Lifestyle

Nick’s biggest lesson? Hyrox isn’t just a race. It’s a way of showing up.

It’s the 5am runs. The commitment to routine. The discipline to follow through when no one’s watching.

Whether you’re chasing a PB or just trying to finish your first race strong, the key is consistency. You don’t need to be a pro to train like one. You just need to care like one.

Stay committed. Trust the process. Go one more.

Want help fine-tuning your training plan? Download our 8-Week Hyrox Training Plan

Ready to train for hyrox like a pro? Then it’s time to go one more.