Want to crush your next Hyrox race?
Here's your game plan:
- Running + Ski Erg: Focus on endurance and technique
- Sled Push/Pull: Build raw power and stamina
- Farmers Carry: Grip strength is key
- Wall Balls + Burpees: Master these brutal bodyweight moves
- Sandbag Workouts: Nail your lunges and transitions
- Speed Training: Boost your pace between stations
- Movement Skills: Perfect your form for each exercise
- Full Course Practice: Put it all together
Quick tips:
- Train with race-weight equipment
- Practice transitions between stations
- Build mental toughness
- Don't neglect recovery
Related video from YouTube
1. Running and Ski Erg Basics
Nailing the running and Ski Erg parts is key to crushing Hyrox. These two make up the core of your performance, pushing your heart, lungs, and whole body to the limit.
Running: Hyrox's Main Event
In Hyrox, you'll spend over half your race time pounding the pavement. It's not just about distance - you need to keep your speed up while fighting off fatigue from the strength stations. Jake Dearden, Hyrox master trainer and 2024 Hyrox Doubles World Champion, puts it bluntly:
"You are going to spend over 50% of your time running, so we tend to over-index on running volume in training."
Want to boost your running game? Here's how:
- Hit 30-40 miles a week, spread over five days.
- Stick to the 80/20 rule: 80% easy runs, 20% tough workouts.
- Up your weekly miles by 10% to stay injury-free.
- Practice "compromised running" to get ready for race day.
Ski Erg: Full-Body Beatdown
The Ski Erg kicks off the functional stations in Hyrox. You've got to crank out 1000 meters before moving on. It's like cross-country skiing, but indoors and way more intense.
Here's how to dominate the Ski Erg:
- Nail your form: Start with a hip hinge. Push your hips back, let your knees follow. This sets you up for power.
- Find your sweet spot: Tall? Stand closer to the back of the erg. Short? Get closer to the machine.
- Dial in the resistance: Shoot for a drag factor of 80-120 for guys, 70-110 for gals.
- Fire up your core: Start the pull with your abs. This keeps you stable and helps transfer power.
- Get your pacing down: Practice different speeds for various distances. On race day, aim for 85% effort.
Don't forget - smooth transitions between running and Ski Erg can make or break your race. Practice switching quickly to shave off precious seconds.
2. Sled Push and Pull Training
Sled push and pull can make or break your Hyrox race time. Let's look at how to train for both.
Sled Push: Power and Technique
The sled push is about raw power and good form. Here's how to do it right:
- Go heavy: Train with a sled that's at least as heavy as your race day weight. It'll build the strength you need.
- Push when tired: Practice sled pushes after other exercises. It'll feel like race day.
- Form check: Hands on handles, drive with your legs, keep your back straight, use your whole body.
Try this: Do 6 x 20-meter pushes with a heavier-than-race weight. Do one length every 2 minutes. It'll boost your strength and stamina.
Sled Pull: Technique and Endurance
Don't underestimate the sled pull. It can eat up your time if you're not ready. Here's how to nail it:
- Set up right: Stand with feet a bit wider than your shoulders. Grip the rope at waist height.
- Tighten your core: Keep those abs engaged. It helps your form and prevents injuries.
- Smooth moves: Pull in a steady rhythm. No jerky movements.
Hyrox expert Rox Lyfe says:
"If there's one piece of advice I could give to someone entering their first HYROX competition, it's to expect the sleds to feel heavier than you're imagining."
The floors at Hyrox events are super resistant. To prep for this, try "tired" sled pulls. Here's a workout: Run 500 meters at race pace, then immediately do a 30-meter sled pull at race weight. Do this 4 times without rest. It'll feel just like race day.
Tips for Both
- One-leg work: Do walking lunges and Bulgarian split squats. They'll help with pushing and pulling.
- Add weight slowly: Gradually increase weight and distance in your training. Keep challenging yourself.
- Perfect your form: Spend time getting your technique right. Good form saves energy and time when it counts.
3. Farmers Carry Practice
The Farmers Carry in Hyrox is a 200-meter trek with heavy kettlebells. It's simple, but don't be fooled - it can make or break your race.
Here's what you're up against:
- Women: 2 x 16kg (35lb)
- Men: 2 x 24kg (53lb)
- Pro Women: 2 x 24kg (53lb)
- Pro Men: 2 x 32kg (70lb)
These weights might not seem heavy at first. But after five other stations? They'll feel like you're carrying boulders.
Nailing Your Form
Your technique can make a huge difference:
- Pick up the kettlebells like you're doing a deadlift. Bend your knees, keep your back straight, and brace your core.
- Walk tall. Shoulders back, chest up, eyes forward. This helps keep your spine neutral and your movement efficient.
- Take short, quick steps. It's better for balance and less tiring than big strides.
- Play with your grip. Try both false and neutral grips on the kettlebells to boost your grip endurance.
Grip Strength: Your Secret Weapon
Your grip is often the first thing to give out. Here's how to toughen it up:
- Dead Hangs: Hang from a pull-up bar for as long as you can. Do 3 sets.
- Olympic Ring Pull-Ups: Do 3 sets of 8-10 reps. The unstable rings really challenge your grip.
- Plate Pinches: Squeeze weight plates between your thumb and fingers for time.
Don't Forget Your Core
A strong core keeps your form solid throughout the carry. Try these:
- Russian Twists: 3 sets of 20 reps with a medium-weight medicine ball.
- Planks: Hold for 1-2 minutes, 3 sets.
- Deadlifts: 4 sets of 8-12 reps with a weight that challenges you.
Farmers Carry-Specific Training
To really prep for Hyrox, add these to your routine:
- Start with half the competition weight and slowly increase over time. Do this twice a week.
- Set up a 50-meter course. Carry the full competition weight for 4 laps, only resting when you absolutely have to. Time yourself and try to beat your record each week.
- After a 1km run, immediately do a 200m Farmers Carry. This mimics what you'll face on race day.
Andrew Tracey, Fitness Editor, warns:
"Of all the Hyrox stations, the 200m farmer's carry is the one most likely to be underestimated in training."
Don't fall into this trap. Give it the attention it deserves, and you'll see big improvements in your overall Hyrox performance.
Quick Fact: In the 2022/23 Hyrox season, both Men's Open and Pro categories averaged 2:19 minutes for the Farmers Carry. Use this as your starting goal and work to beat it in training.
4. Wall Ball and Burpee Training
Wall balls and burpees are Hyrox's toughest exercises. They'll push you to your limits, especially when you're already exhausted. Let's dive into how to conquer these brutal bodyweight moves.
Wall Balls: The Grand Finale
Wall balls are Hyrox's last station, and they're no joke. You'll squat, throw, and catch a medicine ball over and over. Here's what you're up against:
- Women: 75 reps, 9lb (4kg) ball, 9-foot target
- Men: 100 reps, 14lb (6kg) ball, 10-foot target
- Pro Women: 100 reps, 14lb (6kg) ball, 9-foot target
- Pro Men: 100 reps, 20lb (9kg) ball, 10-foot target
In the 2022/23 Hyrox season, Men's Open category averaged 6:50 minutes for wall balls. That's almost 7 minutes of non-stop squatting and throwing!
To train like a pro:
- Use a ball at least as heavy as your race-day weight
- Do wall balls after a tough workout to mimic race conditions
- Nail your form: squat below parallel and hit the target every time
Aniol Ekai, a pro CrossFitter, shares this tip:
"Don't stay with your arms outstretched at the top of the movement... if you have to do 100 or 200, that's going to be three or four minutes standing with your arms above your head, and that's going to make you really tired."
Burpee Broad Jumps: The Agility Test
Burpee broad jumps (BBJs) are Hyrox's fourth station. You'll cover 80 meters doing these brutal movements. Here's how to crush them:
- Start upright with hands near your feet
- Touch your chest to the floor in the lower position
- Jump forward, landing both feet at once, not past where your hands were
Paul Gillingham, a Rox Lyfe Coach, explains:
"Burpee Broad Jumps are an all over body workout, and differs from a traditional burpee as you need to jump forwards with each rep."
To boost your BBJ game:
- Aim for steady reps instead of sprinting and burning out
- Take short jumps - covering too much ground taxes your legs and heart more
- If you need a break, rest on the ground, not standing up - it might lower your heart rate faster
Both wall balls and BBJs are full-body moves that'll spike your heart rate to 85-90% of max. Mix high-intensity interval training (HIIT) into your workouts to build the stamina you'll need on race day.
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5. Sandbag Workouts
Sandbag workouts are key for HYROX success, especially for the Sandbag Lunges station. This 100-meter challenge tests your lower body strength, stability, and mental toughness. Here's how to tackle it and boost your HYROX performance:
Know Your Weight
HYROX sandbag weights differ by category:
- Women: 10kg (22lbs)
- Men: 20kg (44lbs)
- Pro Women: 20kg (44lbs)
- Pro Men: 30kg (66lbs)
Train with your race weight and slowly increase it to build strength and endurance.
Perfect Your Form
Good form keeps you efficient and injury-free. Here's how to do sandbag lunges right:
- Place the sandbag securely on both shoulders.
- Step forward, lowering your hips until your back knee touches the ground.
- Push off with your front leg to stand up.
- Switch legs with each lunge.
In HYROX, your back knee MUST touch the ground, and you CAN'T put the sandbag down without a penalty.
Build Endurance
HYROX Coach Jake Dearden says:
"We want to train to get as comfortable as we can be, with having that sand bag sitting continually on our shoulders for a good amount of time."
To boost your endurance:
- Train over distances longer than 100m, adding 1-2 extra minutes to mimic race conditions.
- Do sandbag lunges at the end of your workouts when you're tired.
- Keep your upper body relaxed to save energy.
Mix It Up
Don't just do lunges. Try other sandbag exercises:
- Squats
- Overhead presses
- Rows
- Curls
This variety builds overall strength and prepares you for HYROX's challenges.
Practice Transitions
If you're doing doubles, quick sandbag handoffs with your partner can save you time.
Mental Prep
You'll face Sandbag Lunges after running 7km and doing 6 other stations. It's tough, but being mentally ready is crucial. As one HYROX fan puts it:
"Sandbag Lunges might not win you the HYROX race, but they can lose it for you if you're not prepared."
Train when you're tired to mimic race conditions and build mental toughness.
6. Speed Training
Speed training is key for Hyrox. It helps you keep a strong pace between stations. Since running makes up about half the race, getting faster can really cut down your overall time.
Why Speed Matters
At the 2022 Hyrox World Championships, the top 5 Elite finishers had much more consistent time splits than other competitors. This shows how important pacing and speed management are throughout the race.
To get faster, focus on:
- VO2Max and Threshold Speed: Boost these to optimize your running pace during the race.
- Aerobic Capacity: Build a strong aerobic base to maintain speed over multiple 1km runs.
- Running Economy: Improve your efficiency to save energy for the exercises between runs.
How to Train for Speed
Try these methods to boost your Hyrox speed:
- Interval Training: Do short, intense runs followed by rest. For example: 16-20 x 400m with 30 seconds rest
- Tempo Runs: These help build your lactate threshold. Try: 6-10 x 3:00 min with 45 seconds rest
- Threshold Running: Aim for an RPE (Rate of Perceived Exertion) of about 8 to improve your mechanical efficiency.
- Compromised Running: Practice running when tired to mimic race conditions. For instance: 5 x 30 Calorie Assault Bike + 800m run for time
Pacing Tips
Good pacing helps you keep your speed up throughout the race. Rich Ryan, RMR Coach and Hyrox Elite 15, says:
"If you think you can't run slow, you are unwilling to do the work needed to make it happen."
This advice might seem odd, but it stresses the importance of controlled pacing, especially early in the race. Try these strategies:
- Use your watch's lap feature to track your 1km splits and keep your pace steady.
- In training, run 1km intervals at race pace, both with and without a watch. This helps you get a feel for proper pacing.
- Learn your heart rate zones to train more effectively.
7. Movement Skills
Nailing the right form for each Hyrox station is key. It's not just about going fast - it's about doing it right. Let's break down some of the toughest exercises:
The SkiErg hits your lats, triceps, shoulders, core, and even your legs. Here's how to crush it:
- Start with your hips back
- Keep your core tight
- Pull with your arms, stretching all the way down
- Push through your legs as you pull
Jake Dearden, Hyrox Master Trainer, says:
"We want to train to get as comfortable as we can be, with having that sand bag sitting continually on our shoulders for a good amount of time."
Sled Push and Pull
For the push:
- Bend your arms, keep elbows close
- Keep your body parallel to the floor
- Head over the sled
For the pull:
- Don't just use your arms
- Grab the rope and walk backward
- Use your whole body
Burpee Broad Jumps
Don't underestimate this one. Here's the deal:
- Stay tight throughout
- Fully extend your hips when you jump
- Land on both feet at the same time
- Focus on control, not speed
Jake Dearden warns:
"For a lot of people that might be the sled. They'll put all their efforts into nailing this and they'll not focus on doing burpee broad jumps because they think, 'it's just a burpee'. But these are incredibly hard and people underestimate the skill it takes to get the technique right."
Wall Balls
This is the last station. You'll be tired. But you've got to nail it:
- Squat below parallel
- Explode from your hips to throw
- Hit the target every time
- Keep your core tight
8. Full Course Practice
Nailing the full Hyrox course is key to race day success. Let's dive into how you can make your practice sessions count.
Mimic Race Day
Set up your gym to look like the real deal. As Andrew Tracey, Fitness Editor, puts it:
"Fire up your engines, let's get racing."
Here's a workout that mirrors the Hyrox experience:
- 1km run
- 1000m Ski-Erg
- 1km run
- 50m Sled Push
- 1km run
- 50m Sled Pull
- 1km run
- 80m Burpee Broad Jumps
- 1km run
- 1000m Row
- 1km run
- 200m Farmers Carry
- 1km run
- 100m Sandbag Lunges
- 1km run
- Wall Balls (75/100 reps)
Quick Switches and Timing
Work on speedy transitions between stations. Every moment matters in Hyrux. Time your full runs to see where you can improve.
Mind Games
Full course practice isn't just about your body - it's a mental workout too. Use these sessions to:
- Plan your race day approach
- Build mental toughness
- Picture yourself crushing each station
- Practice positive self-talk
How Often to Go All Out
Full course runs are great, but don't overdo it. The Lousa Way cautions:
"Before you decide to do a race simulation, think about the potential risks involved and whether the benefits outweigh them."
Stick to one full course run every 4-6 weeks. This helps you avoid burnout and stay injury-free.
Know Your Stations
Memorize the station order to dodge penalties. Rox Lyfe warns:
"If you do the stations in the wrong order you will incur a penalty."
Remember: ski, sled push, sled pull, burpee broad jump, row, farmers carry, lunges, wall balls.
Count Those Laps
Keep track of your laps during runs. You'll usually need 2-4 laps for 1km, depending on the venue. Miscount, and you might face penalties. Practice your counting strategy.
Weekly Training Plan
Let's break down how to build a killer Hyrox training plan. We'll cover workout structure, ramping up difficulty, and making sure you don't burn out.
Phase 1: Building the Base (Weeks 1-4)
First things first: lay a solid foundation. Here's what to focus on:
- Strength training: Hit all major muscle groups
- Running: 30-minute steady runs to boost your endurance
- Hyrox-specific workouts: Nail down your technique at each station
Here's what a typical week might look like:
| Day | Morning | Evening |
|---|---|---|
| Monday | 5k progression run | Strength training |
| Tuesday | Rest | Hyrox-specific workout |
| Wednesday | 30-minute steady run | Rest |
| Thursday | Strength training | Rest |
| Friday | Rest | Hyrox-specific workout |
| Saturday | Long run (8-10km) | Rest |
| Sunday | Active recovery | Rest |
Phase 2: Cranking It Up (Weeks 5-8)
Time to turn up the heat. Add in:
- Heavier weights in your strength training
- Interval running to push your cardio
- More complex Hyrox-specific workouts
Phase 3: Fine-Tuning and Tapering (Weeks 9-12)
The home stretch is all about polishing your skills and getting ready for race day:
- Do full Hyrox simulations
- Keep your strength up, but cut back on volume
- Ease off on the running to hit peak cardio fitness
Jake Dearden, Hyrox Master Trainer, knows the importance of a good taper:
"We want to train to get as comfortable as we can be, with having that sand bag sitting continually on our shoulders for a good amount of time."
Don't Skimp on Recovery
Rest is key. Aim for 7-9 hours of sleep each night and drink 2-3 liters of water daily. Throw in some active recovery days with light stuff like walking or swimming.
Sebastian Kienle, Professional Triathlete, nails it:
"The faster you recover, the faster you can go again."
Conclusion
Hyrox isn't a walk in the park. It's tough. But with the right approach, you can crush it. Here's what you need to know:
Mix it up: Hyrox tests everything - endurance, strength, and how well you move. Your training should do the same. Don't just focus on one thing.
Expect the unexpected: Those sleds? They're often tougher than you think. The floors at events can be tricky. So, train with heavier weights. You'll thank yourself later.
Don't burn out: Lots of people start too fast and crash. Practice your pacing during training. It's a game-changer.
Know what's coming: Memorize the order of stations. One wrong move can cost you big time.
Here's a gem from Rocky Point Fitness and Health:
"Preparing mentally and physically will give you a significant advantage, making the race day experience more rewarding."
They're spot on.
Last but not least, enjoy the ride. Hyrox isn't just about winning. It's about pushing yourself. So train hard, stay focused, and have a blast while you're at it.
