The Ultimate Guide to Hyrox Training Plans and Workouts - NinjAthlete Skip to content

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

Hyrox is designed to be accessible to a wide range of athletes, from beginners to seasoned fitness enthusiasts. The fixed format and standardized workouts make it easy for anyone to...

Hyrox, dubbed the "World Series of Fitness," is rapidly growing in popularity.

Its unique blend of functional fitness and endurance challenges athletes in a way few other competitions can.

Whether you're a seasoned competitor or a newbie looking to conquer your first race, understanding the right training approach is key.

What is Hyrox?

what is hyrox

Hyrox is a fitness competition consisting of eight 1-kilometer runs interspersed with eight functional fitness workouts.

These workouts include movements like sled pushes and pulls, burpee broad jumps, rowing, farmer's carries, sandbag lunges, and wall balls.

The standardized format makes it accessible to a wide range of fitness levels, while the intensity provides a true test of overall fitness.

What is the best Hyrox training plan?

hyrox training program

The ideal Hyrox training plan is tailored to your current fitness level and available time. However, a few core principles apply:

Balanced Training

Focus on both endurance (running) and functional fitness strength. Aim for 2-3 runs per week, including interval training and tempo runs. Supplement this with 2-3 Hyrox-specific workouts that mimic the race format, but vary the volume.

Strength Work

Include strength training sessions to build the foundational strength needed for the functional movements. Exercises like squats, deadlifts, presses, and rows are essential.

Skill Practice

Dedicate time to practicing the specific Hyrox movements. This will improve your efficiency and reduce the risk of injury on race day.

Recovery

Adequate rest is crucial for adaptation and preventing overtraining. Include rest days and active recovery activities like yoga or light cardio.

How do you prepare for a Hyrox workout?

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.

How many times a week should you train for Hyrox?

preparing for hyrox competition

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. Vary the volume and intensity to avoid overtraining.  
  • 1-2 strength training sessions: Include compound exercises like squats, deadlifts, presses, and rows to build foundational strength for the functional movements.
  • Rest or active recovery day: Dedicate one day to complete rest or active recovery activities like yoga, swimming, or light cardio to promote muscle repair and prevent burnout.

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.  

If you're unsure how to structure your training, consider consulting a coach or experienced Hyrox athlete for personalized guidance.

What is a good time for Hyrox?

whats 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 in itself. 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.

Sample Hyrox Workouts

hyrox workout

Here are a few workout ideas to incorporate into your training:

Workout 1: Endurance Focus

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

Workout 2: Strength and Skills

  • 3 rounds of:
    • 10 sled pushes
    • 10 burpee broad jumps
    • 200m farmer's carry (heavy)
  • 800m run

Workout 3: Race Simulation (Reduced Volume)

  • 500m run
  • 500m ski erg
  • 500m run
  • 25 sled pushes/pulls
  • 500m run
  • 40 burpee broad jumps
  • 500m run
  • 500m row
  • 500m run
  • 100m farmer's carry (moderate weight)
  • 500m run
  • 50 sandbag lunges
  • 500m run
  • 25 wall balls

Hyrox vs. CrossFit: What's the Difference?

hyrox vs crossfit

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.

Start Your Hyrox Journey Today!

hyrox workout

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

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

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