Hyrox female athlete performing the air bike

Getting Fit for Hyrox: Your Essential Training Guide

Understanding Hyrox and its Unique Demands

Hyrox is a fitness race that combines functional strength exercises with high-intensity cardio in a series of workout stations and running intervals. Participants are challenged in a variety of physical disciplines, ranging from rowing and skiing ergometer workouts to sled pushes and wall balls. Since the competition involves a combination of different functionalities, it is imperative for athletes to approach their training regimen holistically, strengthening both muscular endurance and cardiovascular capacity.

Creating a Balanced Training Plan

To adequately prepare for Hyrox, it's crucial to craft a balanced training program that focuses on all aspects of fitness. Your training should address endurance, power, strength, speed, and agility, to ensure you're fully equipped to tackle every station. Typically, a Hyrox training plan will consist of four to six workouts per week, with a combination of specific Hyrox workouts, general strength and conditioning, skill development, and active recovery.

Developing Endurance and Stamina

Cardiovascular endurance is key to maintaining a robust pace between workout stations. Incorporate running intervals, cycling, rowing, or swimming into your program at least two to three times a week. Vary the intensity and duration to train both your aerobic and anaerobic systems, which will help you recover quickly between high-intensity efforts during the race.

Enhancing Muscular Strength and Power

Beyond endurance, Hyrox tests your ability to maintain high power output across different exercises. Focus on compound movements like squats, deadlifts, and overhead presses to build foundational strength. Additionally, include plyometric exercises such as box jumps, kettlebell swings, and medicine ball throws to develop explosive power. These exercises should be performed two to three times per week, giving ample rest for muscle recovery.

Practising Race-Specific Skills

Becoming proficient in the actual movements you'll encounter during Hyrox is essential. This means regularly including sled pushes, sandbag carries, burpees, and wall balls into your training. Doing these exercises in a circuit can also help simulate the race day's pace and demands. One to two workouts per week should focus exclusively on these Hyrox-specific exercises.

Nutrition and Recovery

No fitness program is complete without the right nutritional support and recovery protocols. Eating a balanced diet rich in protein, carbohydrates, and healthy fats will fuel your workouts and aid muscle repair. Stay hydrated and consider supplementation with electrolytes during intense training sessions. Additionally, incorporate stretching, foam rolling, and possibly professional bodywork such as massage therapy to aid in recovery and prevent injury. Make sure to get enough sleep as it is a critical component of the recovery process.

Implementing Progressive Overload

To ensure continuous improvement, your training should gradually increase in volume and intensity—this is known as progressive overload. Track your sessions carefully and make incremental adjustments to the weight, duration, or intensity of your workouts. This not only pushes your limits but also reduces the risk of hitting a plateau or incurring injuries due to overtraining.

The Mental Game

Finally, preparing for Hyrox requires mental grit as much as physical readiness. During your training, practice visualization and positive self-talk to build the mental resilience you'll need on race day. Participate in mock races to familiarize yourself with the structure and stress of competition. A strong mind will keep you pushing forward when your body starts to fatigue.


Getting fit for Hyrox is a challenging yet rewarding experience. It combines various training elements from endurance to strength, flexibility, and mental fortitude. By following a well-rounded training plan and focusing on both physical and mental preparation, you'll step into the Hyrox arena confident and ready to tackle this modern decathlon of functional fitness. Remember to listen to your body, rest when needed, and progressively build up to race day to achieve peak performance.


Best equipment for training for Hyrox