The Ultimate Guide to HYROX: Training Plans and Workouts to Get Race-Ready

HYROX is taking the fitness world by storm, and for good reason.

This standardized fitness competition is revolutionizing how we think about functional fitness and endurance challenges athletes in a way few other competitions can.

Unlike other fitness competitions that can feel intimidating or exclusive, HYROX's fixed format makes it accessible to everyone – from beginners taking their first steps into competitive fitness to elite athletes pushing their limits.

Today, I'm breaking down everything you need to know to conquer your first (or fastest) HYROX race.

What Exactly is HYROX?

HYROX is elegantly simple yet brutally effective. Here's the format:

• 8 x 1km runs (totaling 8km of running)
• 8 functional fitness stations between each run

The stations always appear in this exact order:

1. 1000m SkiErg
2. 50m Sled Push (152kg/102kg for men/women)
3. 50m Sled Pull (103kg/78kg for men/women)
4. 80m Burpee Broad Jumps
5. 1000m Row
6. 200m Farmer's Carry (24kg/16kg per hand)
7. 100m Sandbag Lunges (20kg/10kg)
8. 100 Wall Balls (6kg/4kg to 3m/2.7m target)

This standardization is HYROX's secret weapon – you know exactly what's coming, allowing you to train specifically and strategically for your overall fitness.

Building Your HYROX Training Plan

The Foundation: 4-6 Days Per Week

Your HYROX success hinges on balancing three key elements:

1. Running Endurance (2-3 days/week)

• Monday: Tempo run (5-7km at race pace)
• Wednesday: Interval training (6-8 x 400m with 90-second rest)
• Saturday: Long steady run (10-12km at conversational pace)

2. HYROX-Specific Workouts (2-3 days/week)

Focus on mimicking race conditions with these movements. The key is building muscular endurance, not just raw strength.

3. Strength Training (1-2 days/week)

Build your foundation with compound movements through dedicated strength training sessions:

• Squats and lunges for leg strength
• Deadlifts for posterior chain power
• Rows and pulls for upper body endurance
• Core work for stability

How to Prepare for a HYROX Workout

To prepare for a HYROX workout:

1. Warm-up: Start with 5-10 minutes of light cardio and dynamic stretches to elevate your heart rate and prepare your muscles for the upcoming intensity.
2. Workout Simulation: Choose a few of the HYROX movements and perform them in a circuit format. Focus on proper form and technique.
3. Cool-down: Finish with light cardio and static stretches to help your muscles recover.

Sample HYROX Workouts

Workout 1: Endurance Builder

Perfect for building your aerobic base:

• 1km run
• 1000m row
• 1km run
• 50 wall balls
• 1km run

Workout 2: Strength & Skills Focus

3 rounds for time:

• 10 sled pushes (20m)
• 10 burpee broad jumps
• 200m farmer's carry (heavy)
• 800m run

Workout 3: Mini Race Simulation

Half-volume practice run:

• 500m run → 500m SkiErg
• 500m run → 25m sled push
• 500m run → 25m sled pull
• 500m run → 40 burpee broad jumps
• 500m run → 500m row
• 500m run → 100m farmer's carry
• 500m run → 50 sandbag lunges
• 500m run → 50 wall balls

How Many Times a Week Should You Train for HYROX?

Most athletes train for HYROX 4-6 days a week.

This frequency allows for adequate recovery while still providing sufficient training stimulus to improve both endurance and functional fitness.

Here's a general breakdown of how you could structure your training:

• 2-3 runs per week: These runs should vary in intensity and duration, incorporating tempo runs, interval training, and long, steady-state runs.
• 2-3 HYROX-specific workouts: These workouts should mimic the race format, including a combination of running and functional fitness movements.
• 1-2 strength training sessions: Include compound exercises like squats, deadlifts, presses, and rows to build foundational strength.
• Rest or active recovery day: Dedicate one day to complete rest or active recovery activities like yoga, swimming, or light cardio.

Important Considerations:

• Your Fitness Level: Beginners may start with fewer training days and gradually increase the frequency as they build fitness.
• Time Constraints: Adjust the number of training days based on your schedule and other commitments.
• Listen to Your Body: Pay attention to how your body feels and adjust your training volume and intensity as needed to prevent overtraining and injuries.

Essential Equipment Recommendations

Training with the right equipment isn't just about having nice gear – it's about specificity. Your body needs to adapt to the exact demands you'll face on race day.

Must-Have Equipment for Serious HYROX Training:

What's a Good Time for HYROX?

A "good" HYROX time is relative and depends on several factors:

1. Experience and Fitness Level

• Beginner: For those new to HYROX or functional fitness competitions, finishing the race is a significant achievement. Completing the race in under 90 minutes for men and under 100 minutes for women is a good initial goal.
• Intermediate: As you gain experience and improve your fitness, you can aim for times around 75-85 minutes for men and 85-95 minutes for women.
• Advanced: Experienced athletes with a strong background in endurance and functional fitness can aim for times under 70 minutes for men and under 80 minutes for women. Some elite athletes even finish in under 60 minutes!

2. Age and Gender

HYROX provides age group categories, and times naturally vary across different age groups.

Generally, younger athletes tend to have faster times than older athletes. 

Additionally, there are separate categories for men and women, with women's times typically being slightly slower than men's due to physiological differences.

3. The Specific Race

Course conditions, weather, and the overall level of competition can also affect finishing times.

Some HYROX races are known to be faster than others due to variations in the course layout or elevation.

Race Day Tips for Success

Pacing Strategy

The biggest mistake rookies make? Going out too hot on the first run. Your opening kilometer should feel almost easy – you have 7 more to go, plus 8 brutal stations.

Transition Efficiency

Practice your transitions. Walking from the run to each station, catching your breath, and mentally preparing for the next challenge can save precious minutes.

Station-Specific Tips:

• SkiErg: Keep your core tight, use your whole body
• Sled Push: Short, powerful steps, stay low
• Sled Pull: Use your entire body, not just arms
• Burpee Broad Jumps: Find a sustainable rhythm
• Row: Focus on powerful drives, not just speed
• Farmer's Carry: Grip it and rip it – no breaks
• Sandbag Lunges: Keep the bag high on your back
• Wall Balls: Break them into manageable sets early

HYROX vs. CrossFit: What's the Difference?

While both HYROX and CrossFit test overall fitness, they have distinct differences:

Feature	HYROX	CrossFit
Format	Standardized events, fixed order	Workouts of the Day (WODs), constantly varied
Focus	Endurance and Functional Fitness	Strength, Power, agility and more
Competition	Race against the clock and other competitors	Often competitive, but also community-focused
Accessibility	More accessible to beginners due to fixed format	Can be intimidating for newcomers

Which is right for you?

It depends on your preferences and goals. If you enjoy a structured format and are looking for a challenge that combines endurance with functional fitness, HYROX might be a great fit.

If you crave variety and want to push your limits across a wide range of fitness domains, CrossFit could be your ideal choice.

Your 12-Week HYROX Countdown

Weeks 12-9: Base Building

• Focus on running volume
• Learn the movements
• Build general strength

Weeks 8-5: Specific Preparation

• Increase HYROX-specific workouts
• Practice transitions
• Dial in nutrition

Weeks 4-2: Intensity Phase

• Race simulations
• Fine-tune pacing
• Equipment familiarity (this is when training with official gear really pays off)

Week 1: Taper

• Reduce volume
• Maintain intensity
• Rest and recover

Start Your HYROX Journey Today!

HYROX is a rewarding challenge that pushes you to new fitness heights.

With a well-structured Hyrox training plan and dedicated effort, you'll be well on your way to conquering this exciting fitness competition!

Whether you're signing up for your first race or chasing a PR, remember that success in HYROX comes from respecting both the endurance and strength demands equally.

Train smart, invest in the right equipment, and trust the process.

P.S. - HYROX races are selling out faster than ever. If you're thinking about signing up, don't wait. Pick a race 12-16 weeks out and commit. Having that date on the calendar changes everything.