What is Hyrox?
Hyrox is the fastest-growing fitness race in the world. It's a standardized fitness competition that combines running with functional workout stations. Every race, everywhere in the world, follows the same format: 1km run, followed by 1 functional workout station, repeated 8 times.
The beauty of Hyrox is its predictability. Unlike obstacle course races where you don't know what you're facing, Hyrox is the same every time. This means you can train specifically for the event, track your progress, and compare your times with athletes worldwide.
🎯 Why Hyrox is Different
- Standardized: Same race format worldwide - your time in London is comparable to your time in New York
- Measurable: Track your improvement race after race
- Inclusive: Age categories from 16 to 80+, plus doubles and relay options
- Trainable: You can practice the exact race format in your gym
Who is Hyrox For?
The short answer: everyone. Hyrox has categories for complete beginners to elite athletes. Whether you're a runner looking to add strength, a CrossFitter wanting to test your engine, or a gym-goer seeking a new challenge, Hyrox welcomes you.
🏃 Runners
Already have the engine? Add strength training to dominate the stations. Your running base is a huge advantage.
🏋️ CrossFitters
Functional fitness is your language. Now build the specific endurance to maintain intensity across 8 stations.
💪 Gym Regulars
Put your training to the test. You have the strength - now add running and sport-specific conditioning.
🆕 Complete Beginners
Hyrox is the perfect goal to get fit for. Start with a doubles race (you and a partner split the work) and build from there.
Ready to Start Training?
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The 8 Hyrox Stations
Every Hyrox race follows the same sequence: 1km run, 1 station, repeated 8 times. Knowing what's coming allows you to pace yourself and train specifically for each challenge. Here's the breakdown:
1000m SkiErg
Full-body cardio. Drive through legs, then pull with arms. Keep a steady rhythm.
50m Sled Push (152kg men / 102kg women)
Leg power and core stability. Stay low, short steps, don't stop.
50m Sled Pull (103kg men / 78kg women)
Grip strength and pulling power. Hand-over-hand rope technique.
80m Burpee Broad Jump
The mental test. Burpee, then jump forward. Find your rhythm and don't stop.
1000m Rowing
Efficiency is key. Legs-body-arms sequence. Don't waste energy with poor technique.
200m Farmers Carry (2×24kg men / 2×16kg women)
Grip strength and core stability. Stand tall, short steps, breathe.
100m Lunges (10kg sandbag)
Leg endurance and balance. Keep torso upright, sandbag close to chest.
100 Wall Balls (9kg men / 6kg women)
The grand finale. Full squat every rep. Use your legs to throw, not just arms.
Read our complete exercise technique guide → for detailed breakdowns of each station, including common mistakes and training tips.
How to Structure Your Hyrox Training
Hyrox demands a unique combination of running endurance and functional fitness strength. Your training needs to develop both. Here's how to structure an effective Hyrox training plan:
The Three Pillars
- Running Endurance: You need to run 8km total (8×1km). This means steady-state runs, tempo runs, and interval training.
- Station Strength: Each station requires specific strength. Sled pushes need leg power. Sled pulls need grip and back strength. Wall balls need squat endurance.
- Transition Fitness: The ability to go from running to a station, and back to running, without losing time or energy.
Training Frequency
Most athletes train 4-5 days per week. Here's a typical structure:
- 2-3 running sessions (steady state, intervals, tempo)
- 2 strength sessions (compound lifts + Hyrox-specific work)
- 1 full Hyrox simulation (race pace, all stations)
- 2 rest or active recovery days
Progressive Overload
Hyrox training should follow a periodized approach. Start with volume (building your base), move to intensity (race pace work), then taper before your race. Our training plans follow this exact progression over 8 weeks.
Sample Training Week
Here's what a typical training week looks like for someone preparing for their first Hyrox:
Week 4 of 8 - Intermediate Phase
Continue Your Training Journey
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Nutrition for Hyrox
You can't out-train a bad diet. Hyrox requires fuel for both endurance and power. Here's how to eat for performance:
Daily Nutrition
- Protein: 1.6-2g per kg bodyweight daily. Essential for muscle repair and strength gains.
- Carbohydrates: Fuel for training. Increase on hard training days, moderate on rest days.
- Fats: Don't neglect healthy fats - they're essential for hormone production.
- Hydration: Minimum 2-3 litres daily, more on training days.
Pre-Race Nutrition
Don't experiment on race day. Practice your race morning routine before your long training sessions:
- 3-4 hours before: Balanced meal with carbs, protein, and fat (e.g., oatmeal with banana and nuts)
- 1-2 hours before: Easily digestible carbs (e.g., banana, energy bar)
- 30 minutes before: Optional quick energy (gel or sports drink)
- During the race: Most athletes don't need fuel during Hyrox (it's under 2 hours), but have water available
Race Day Strategy
You've trained hard. Now execute. Here's how to approach race day:
Before the Race
- Arrive early (90+ minutes before your start time)
- Check in and get your race pack
- Warm up properly (10-15 min easy jog, dynamic stretches)
- Check out the stations - know where transitions happen
- Use the bathroom (sounds obvious, but you'll thank us)
Pacing Strategy
🎯 The Golden Rule: Negative Split
Start conservatively. Your first 1km run should feel almost too easy. The race gets hard around station 5-6 regardless of how fast you start. If you start too fast, you'll blow up. If you start conservatively, you can push hard in the final stations.
Station-Specific Tips
- SkiErg: Start at 80% effort. It's early - don't burn out.
- Sled Push: Never stop. Even slow movement is faster than restarting.
- Burpee Broad Jumps: This is mental. Count down from 20. One rep at a time.
- Wall Balls: Break into sets from the start: 10×10 is better than 50, then struggle.
Transitions
The change from running to a station (and back) is where races are won and lost. Practice this in training. Know exactly where you'll enter each station. Don't waste time walking around looking for the right spot.
Personalized Hyrox Training Plans
Every plan is personalized to you. Get your first 8-week programme free — buy more training time when you are ready.
Your First 8 Weeks Are Free
- Fully personalized to your fitness level & goals
- Complete 8-week structured programme
- Station-specific workouts & technique guidance
- Progress tracking in the app
Buy more training time anytime to build more personalised plans.