How to Train for Your First HYROX Race

HYROX is deceptively simple on paper: run 1km, do a workout, run 1km, do a workout — eight times. In reality, it's one of the most demanding fitness events you can enter. The cumulative fatigue of running while your legs are already burning from stations is something you have to train specifically for.

Here's exactly how to prepare so race day feels manageable — not like a disaster.

Know the Race Format

Before you train for anything, understand what you're training for. Every HYROX race follows the same format — no exceptions:

1km Run + SkiErg — 1,000m

Full body pulling movement. Targets arms, shoulders, and core. Pace yourself — this is station one of eight.

1km Run + Sled Push — 50m

Open (♂ 152kg / ♀ 102kg) Pro (♂ 202kg / ♀ 152kg). The station most athletes underestimate. Try it before race day.

1km Run + Sled Pull — 50m

Same weights as push. Rope pull — more grip and upper back than you expect.

1km Run + Burpee Broad Jumps — 80m

The station everyone dreads. Consistent pace beats going hard and dying.

1km Run + RowErg — 1,000m

Full body. If you've never rowed, learn technique before race day — bad form is brutally slow.

1km Run + Farmer's Carry — 200m

Open (♂ 2x24kg / ♀ 2x16kg). Grip strength and posture. Walk tall, don't shuffle.

1km Run + Sandbag Lunges — 100m

Open (♂ 20kg / ♀ 10kg). Quads will be on fire by now. This is where races are won or lost.

1km Run + Wall Balls — 100 reps

Open (♂ 6kg to 10ft / ♀ 4kg to 9ft). The final station. Pace your wall balls — going unbroken early and dying is slower than steady sets.

The Training Priorities

1. Running is non-negotiable

HYROX is primarily a running race. You'll run 8km total — but never all at once. The challenge is running hard immediately after each station when your legs are already fatigued. This is called "compromised running" and it's the defining skill of HYROX.

Build your base with 3-4 runs per week. Include one long run (8-12km), one tempo run, and one interval session. Your goal is to run each 1km in 4:30-6:00 depending on your fitness level.

2. Practice every station

Never show up to a station you've never done. The SkiErg, RowErg, and sled movements especially have technique components that affect your time significantly. Find a HYROX Training Club near you and get reps in before race day.

3. Train compromised

After your runs, go straight into stations without rest. After stations, go straight into runs. This simulates race conditions and is the most specific training you can do. Your legs will feel like concrete — that's the point.

Pro tip: Train with heavier weights than race weight. If the sled is 152kg on race day, push 170kg in training. Race day weight will feel light by comparison.

A Simple 8-Week Structure

Weeks 1-3 — Build base: 3 runs/week, practice each station individually, focus on technique over speed.

Weeks 4-6 — Race simulation: Add compromised workouts. Run 1km → station → 1km → station. Start putting it together.

Weeks 7-8 — Sharpen and taper: Reduce volume, maintain intensity. One full race simulation in week 7. Easy movement only in race week.

Race Day Strategy

Start conservative on the runs. The biggest mistake is going out too fast on run 1.
Save something for stations 6-8. The back half is where most people blow up.
Break wall balls into sets from the start. 10x10 is faster than 30 then dying.
Embrace the suck at station 4. Burpee broad jumps feel terrible for everyone — just keep moving.

Find a HYROX Training Club

Train with coaches who know the race. Find HYROX gyms near you in the WodFind directory.

Find HYROX Gyms →