Introduction
Are you gearing up for your first HYROX competition and wondering how to train for it? You’re in the right place. HYROX is not an average race – it’s a hybrid fitness challenge that combines endurance running and functional strength exercises across eight demanding workout stations. Whether you’re a runner, a gym-goer, or just a fitness enthusiast, HYROX will push your limits and transform your body.
In this guide, we’ll break down exactly what you need to do to prepare for your first HYROX event, with tips, workouts, and a sample weekly plan – all based on what actually works.
💡 Looking for specific station strategies? Don’t miss our HYROX Station Tips – Full Guide with expert advice for all 8 workout stations + running.
Running – A Key Part of HYROX Training
Let’s make one thing clear: HYROX is 50% running. You’ll run a total of 8 x 1 km – in between each workout station – which means if your running isn’t strong, you’ll burn out early.
How to Train for HYROX Running:
1. Easy Runs – Build Your Aerobic Base
Easy runs should be part of your weekly routine. These runs help your body recover, build endurance, and improve aerobic capacity without overloading your nervous system.
- Run at a comfortable pace where you can hold a conversation.
- Aim for 30–60 minutes per session, 1–2 times a week.
- Great for recovery after strength days or long workouts
2. Interval Training
Improve your speed and recovery with structured intervals:
- Example: 4 x 1 km at your race pace, with 2–4 min walking or jogging between each rep.
3. Tempo Runs
Build race-specific endurance:
- Run 3–6 km at a “comfortably hard” pace.
- Aim for 85–90% of your maximum heart rate (use a heart rate monitor if available).
4. Strength-Run Combos
HYROX is all about transitions – going from a hard workout to running and back.
- Practice running after strength work (e.g. after lunges or sled pushes).
- Or, add strength after a run to simulate mid-race fatigue.
🔥 For more running tips and pacing advice, check out our Hyrox Running Strategy Guide.
Strength Training – Build Functional Power
Even if you’re a good runner, you won’t survive HYROX without strength. The workouts include sled pushes, sled pulls, lunges, wall balls, and more. You’ll need powerful legs, strong arms, and a solid core. You should include strength workouts into your training plan at least once a week.
🧠 Tip: Want pre-programmed strength workouts? Explore our Training Plans – from daily sessions to full 4- to 12-week options.
SkiErg & Rowing – Don’t Skip the Machines
Both the SkiErg and RowErg require you to complete 1,000 meters during the race. Many underestimate these, but if you go too hard, it will cost you on the run.
How to train:
- Practice on the actual machines if your gym has them (especially CrossFit or functional fitness gyms).
- Simulate pulling patterns with lat pulldowns, cable rows, or band pull.
- Strengthen your arms and back with push-ups, dumbbell rows, and face pulls.
➡️ Full guides on SkiErg Technique and RowErg Training available in our Station Tips.
Sled Push & Pull – The HYROX Killer
The Sled Push and Pull are arguably the most feared HYROX stations. Heavy sleds can completely destroy your legs and heart rate if you’re not ready.
Sled Push Tips:
- Focus on quad, glute, and core strength.
- Add heavy sled pushes to your gym days.
- Use a low body position, drive through your legs.
Sled Pull Tips:
- If you don’t have ropes or sleds: use gym equipment, battle ropes, resistance bands, or TRX rows.
- Strengthen your back and grip with:
- Heavy rows
- Deadlifts
- Kettlebell Gorilla Rows
- Hip Thrusts
💡 Check out our full Sled Push Training Tips or Sled Pull Training Tips and learn how to adapt if your gym doesn’t have sleds.
Wall Balls & Lunges – Build Leg Endurance
At the end of your race, when you’re already exhausted, you’ll have to:
- Complete 100 meters of weighted walking lunges, and
- Finish 100 Wall Balls.
These demand serious lower-body endurance.
What to include in your training:
- Bodyweight and barbell squats (mix heavy + volume sets)
- Walking lunges (with or without sandbags or weights)
- Jumping squats & plyometrics
- Wall sits
- Hill runs or cycling for leg stamina
💥 Read our detailed guides on Wall Balls and Sandbag Lunges for proper form and progression.
Grip & Core – Don’t Overlook These
HYROX finishes many competitors early due to grip fatigue – especially during Farmer’s Carries and Sled Pulls. A weak grip can cost you minutes and reps.
How to build grip strength:
- Farmer’s carries with kettlebells/dumbbells (20–100m or timed holds)
- Static hangs from a pull-up bar (add weight for progression)
- Use grippers or squeeze tools daily – even outside the gym
💪 Explore our full Farmer’s Carry Grip Strength Tips for gear, progression, and technique.
Sample Weekly Training Plan
| Day | Training Focus |
|---|---|
| Monday | Interval Run or Easy Run with Sprints + Core + Grip |
| Tuesday | Strength (Sled Push, Squats, Lunges, Sled Pull) |
| Wednesday | Easy Run or Tempo Run + Wall Balls |
| Thursday | Active Recovery / Light Cardio / Mobility |
| Friday | HYROX Simulation (Run + Station Combo) |
| Saturday | Easy Run or Long Run or Machines Session (Row, Ski, Bike, Run, Assault Bike) |
| Sunday | Rest or Active Recovery |
Bonus Tips for First-Time HYROX Athletes
- Simulate race conditions at least 1x/week: Run → station → run
- Train transitions – go from strength to running or from station to running
- Focus on breathing during workouts to manage heart rate
- Take care of your nutrition and hydration before, during and after sessions
- Don’t skip mobility – especially hips, ankles, and shoulders
Ready to Start Training?
If you’re feeling overwhelmed, don’t worry – we’ve got you covered. Whether you need a custom daily plan, a 4-week challenge, or a complete beginner’s training plan, check out our HYROX Training Programs to get race-ready step by step.
👉 Plus, our Exercise Library has all the movements you’ll need – with videos, scaling options, and progressions.
Summary
Training for your first HYROX race is about more than just being “fit.” It’s about being HYROX fit – ready to run, lift, push, pull, and repeat under fatigue. By balancing endurance, strength, and smart recovery, you’ll build the engine and power to crush your first event.
Whether you’re chasing the finish line or your personal best, with a proper training you will definitely reach your goals! And remember… NEVER GIVE UP!
Check out all our HYROX Articles and get expert guidance on every step of the way.