- A hyrox workout is a mix of running and functional fitness stations, so you need to train both endurance and strength
- A good Hyrox training plan has three phases, base building, ramping up intensity, and race specific prep
- Most beginners should plan for 12 weeks of structured training to get ready for their first Hyrox race
- Running is about 50% of your total Hyrox race time, so it’s a key part of your training plan
- PureFit Guide offers Hyrox workout plans designed by experts and tailored to your fitness level, so you’re fully prepared on race day
Jumping into your first Hyrox race without the right training is like showing up to a marathon after only jogging around the block a few times. The mix of running and functional fitness challenges is unique and requires a special kind of training that a lot of athletes underestimate. Whether you’re a seasoned CrossFit athlete or a dedicated runner, Hyrox requires you to develop multiple aspects of your fitness in a balanced way, and you need a structured plan to do that.
Over at PureFit Guide, we’ve coached numerous athletes on how to not only get ready for Hyrox competitions, but also how to perform exceptionally well in them. Our training programs are designed to help you build the stamina necessary for the running portions of the competition, and the strength and power necessary for the functional stations. We want to make sure you’re ready for whatever the race throws at you.
What to Expect
This article will guide you through the process of getting ready for a Hyrox event. From understanding the competition’s format to developing a periodization training plan, we’ve got you covered. We’ll also introduce you to the most effective exercises for each station, show you how to plan your weekly training schedule, and give you some tips on race day strategies that could save you precious minutes. Whether you’re just starting out or trying to beat your personal best, you’ll find useful tips that are suitable for your fitness level.
Hyrox: The Global Fitness Phenomenon
Hyrox is a global fitness competition that marries running with functional workouts in a competitive setting that welcomes athletes of all skill levels. The typical race includes eight 1-kilometer runs, each followed by a functional workout station. This distinctive structure presents a one of a kind challenge that assesses both cardiovascular endurance and functional strength, distinguishing it from conventional running races or fitness contests.
Hyrox competitions worldwide have eight consistent workout stations, creating a standardized test that allows participants to compare their performances across different events. These stations include sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges, wall balls, and the SkiErg machine. Each exercise targets different muscle groups and energy systems, requiring a well rounded approach to fitness.
Hyrox’s appeal lies in its accessibility. Elite athletes can strive for record times, but the event also provides modified divisions and workout options for beginners. This inclusive approach has helped Hyrox grow rapidly, with events now taking place in major cities throughout Europe, North America, and beyond. The standardized format also enables participants to monitor their progress over time, providing a powerful incentive to keep training and improving.
- 8 x 1km runs (total 8km of running)
- 8 functional workout stations
- Standardized format worldwide
- Accessible to all fitness levels
- Individual and team divisions available
Building Your Perfect Hyrox Training Plan
Creating an effective Hyrox training plan requires careful consideration of your current fitness level, available training time, and access to equipment. The ideal approach balances running volume with specific strength work while allowing adequate recovery. Unlike training for a pure running event or weightlifting competition, Hyrox preparation demands attention to multiple fitness components simultaneously.
Top Hyrox athletes build their plans based on a thorough comprehension of what the event requires. Race data analysis indicates that you will spend around 50% of your total race time running, so this is a key area to focus on. However, if you perform poorly at the functional stations, you can quickly lose any lead you gained during the running parts. This means you need to take a balanced approach and not neglect one area in favour of another.
Three Crucial Training Phases
A successful Hyrox training plan is structured around three unique phases that gradually prepare your body for the specific requirements of the race. The first phase is dedicated to developing a strong base of general fitness, creating the cardiovascular foundation and basic movement patterns you’ll rely on later. This phase, which usually lasts between 4-6 weeks, should focus on regular running at medium intensities and building foundational strength with compound movements.
The next stage moves towards more detailed preparation, bringing in higher levels of intensity and workout combinations that are more similar to the race format. This 3-4 week stage should include interval running at the pace of the race, strength work that is specific to the station, and “compromised” workouts where you carry out functional exercises just before or after running. Your running volume may decrease slightly as intensity increases, but should still maintain enough volume to support the development of endurance.
The last phase, which takes place 2-3 weeks before your event, is centred around race simulation and tapering. This is the time when you’ll do workouts that directly replicate the race format, working on transitions between stations and fine tuning your pacing strategy. As race day gets closer, slowly lower your training volume while keeping the intensity the same to show up fresh but prepared for the challenge. This three phase method guarantees that you build all necessary fitness components while peaking at the right time for the best performance.
How Much Running Is Necessary?
The most common mistake people make when training for Hyrox is not running enough. Running makes up half of your race time, so it’s important to include plenty of running in your training. If you’re a beginner training for your first event, you should aim for a weekly running volume of 15-20 kilometres (9-12 miles). This will give you the endurance you need without putting too much stress on your body. If you’re a more experienced runner, you might want to aim for a weekly running volume of 25-30 kilometres (15-18 miles), spread out over 3-4 running sessions.
Building a Weekly Plan
The best weekly training plan for Hyrox will balance running, strength work, and recovery in a way that’s sustainable over time. A typical week might include 2-3 days of dedicated running, 2-3 days of strength or functional workouts, and at least one combination workout that mimics the actual race. This schedule will provide the right amount of stimulus across all the necessary fitness areas while also allowing enough recovery time between similar types of workouts.
Most athletes find that a training schedule of four to five days a week offers the best balance of training stimulus and recovery. On Monday, you might do a running workout that focuses on building your aerobic capacity. Then, on Tuesday, you could work on upper body stations like wall balls and rowing. Wednesday would be a recovery or light activity day, then on Thursday, you would do lower body strength work. On Friday, you would do a race simulation workout. The weekend would then be for a longer run and a complete rest day to recover before starting the next week.
When it comes to planning your training schedule, it’s important to remember that quality is more important than quantity. A concentrated 45-minute workout that focuses on your specific weaknesses will give you better results than a two hour session that leaves you feeling drained. Listen to your body and be prepared to change your schedule if you start to feel tired. It’s also important to remember that your body adapts to training during the recovery period, not during the workout itself.
Finding the Right Balance Between Strength and Endurance
One of the most difficult aspects of Hyrox training is finding the right balance between strength and endurance. Many athletes make the mistake of focusing too much on their preferred training method and not enough on their weak areas. Runners who don’t do enough strength training and strength athletes who don’t run enough will both find it difficult to reach their full potential in this event.
The strength training you do should focus on the specific movements you’ll need to do in the race. Heavy sled work, loaded carries, and explosive movements like wall balls will help you build the functional strength you need to perform well at each station. You should also do basic compound exercises like squats, deadlifts, and presses to build general strength that will support the movements you’ll need to do in the race.
To build endurance, you need to do both steady state running to increase your aerobic capacity and interval work to raise your lactate threshold. A good guideline is to spend about 60% of your running volume on steady efforts at a pace where you can still hold a conversation, 30% on threshold intervals at your 5K race pace, and 10% on higher intensity efforts that will help you build power and speed. This balance will help you develop your cardiovascular system in a well rounded way and manage fatigue effectively.
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