Beginner's Guide: How to Train for Your First Hyrox Event

Hyrox is a fitness race combining running with strength exercises. Here's what you need to know:

8km run split into 1km segments
8 workout stations between runs
Exercises include SkiErg, sled push/pull, burpees, rowing, lunges, wall balls
Average finish time: 90 minutes
No time limit - anyone can participate

To train for Hyrox:

Focus on running endurance
Build strength for workout stations
Practice specific movements (e.g. SkiErg technique)
Don't neglect rest and recovery

Key training tips:

Mix running, strength work, and Hyrox-specific exercises
Give yourself 8-12 weeks to prepare
Start slow and pace yourself during the event
Fuel properly before and during the race

4 Main Training Areas

Getting ready for your first Hyrox event? You'll need to focus on four key areas. Let's break them down.

Running Training

Running is half the battle in Hyrox. Here's how to build your stamina:

Run for 30-45 minutes at a steady pace. Work your way up to 60 minutes over time.
Mix in some high-intensity intervals. Try sprinting 400m, then jogging 200m to recover.
Practice "compromised running". This means running after doing strength exercises. It's tough, but it mimics race conditions.

"You need to balance the endurance needs of the event, with the requirements for strength, speed and power." - Rox Lyfe Author

Strength Training

Hyrox isn't just about running. You need strength too. Focus on:

Big, compound movements. Squats, deadlifts, and overhead presses should be your go-to exercises. Aim for 1-2 strength sessions each week.
Exercises that look like Hyrox stations. Think sled pushes, sandbag carries, and wall balls.
Gradually increasing your weights or reps. This keeps challenging your muscles.

Movement Skills

Hyrox has some specific moves you'll need to nail:

Get your SkiErg technique down. Use your core and legs to drive the movement.
Work on rowing efficiently. You want maximum power with minimum energy waste.
Perfect your burpee broad jumps. Good form here can make a big difference.

Rest and Recovery

Don't skip this part. Recovery is key:

Sleep 7-9 hours a night. Your muscles need it.
Do some light activity on rest days. Yoga or swimming can help keep you loose.
Eat right. Your body needs protein, complex carbs, and healthy fats to keep up with your training.

"Prioritising rest and proper recovery strategies is essential for long-term progress and injury prevention." - Author Unknown

Building Your Training Plan

Let's dive into creating a solid training plan for your first Hyrox event. We'll break it down step by step, tailored to your fitness level and goals.

Check Your Fitness Level

First things first: figure out where you stand. The HYROX Physical Fitness Test (PFT) is perfect for this. Here's what you'll do:

Run 1000m
Do 50 burpee broad jumps
Perform 100 stationary lunges
Row 1000m
Complete 30 hand-release push-ups
Finish with 100 wall balls

Your PFT results will help you pick the right division:

PRO Level: 15-25 minutes
HYROX Single Level: 25-35 minutes
HYROX Doubles Level: 30-45 minutes

Use this test to track your progress as you train.

Weekly Schedule

A solid weekly schedule is your secret weapon. Here's a sample:

Monday: Hit the weights
Tuesday: Run some intervals
Wednesday: Hyrox-specific workout
Thursday: Take it easy or do something light
Friday: Back to strength training
Saturday: Go for a long run
Sunday: Rest and recover

Mix it up with strength, endurance, and Hyrox-specific training. And don't forget to vary your intensity to avoid burning out.

12-Week Training Guide

A 12-week plan gives you plenty of time to get ready. Here's the breakdown:

1. Month 1: Building Base Fitness

Start with general strength and endurance. Slowly add in Hyrox-specific exercises.

2. Month 2: Increasing Intensity

Time to turn it up a notch. Add more Hyrox-style circuits to your workouts.

3. Month 3: Race Preparation

Make your workouts feel like the real deal. Practice moving between running and exercises.

"The 12-week HYROX training guide is designed specifically for beginners, providing a balanced mix of strength training, running, and HYROX-specific workouts." - StartHyrox.com

Getting Stronger Step by Step

The key is to progress gradually. Here's how to make things tougher:

Add more reps or time to your exercises.
Use heavier weights or take shorter breaks.
Mix exercises together or try them on unstable surfaces.

For running, start with steady runs. Then, mix in some intervals and "compromised running" (running after strength exercises).

Training for Each Station

Hyrox events mix running with functional fitness. To crush it, you need to nail each station. Let's dive into the key exercises and how to train for them.

Running Between Exercises

Those 1km runs between stations? They're make-or-break. They test your endurance and how well you bounce back. Here's the game plan:

Run after strength work to mimic race conditions. This gets your body used to performing when you're gassed.
Don't sprint out of the gate. Many newbies go too fast on the first run and crash hard.
Keep your form tight, even when you're exhausted. Good posture and arm swing are key.

SkiErg and Rowing

These machines are all about technique and smart pacing. Here's what you need to know:

SkiErg:

Set the damper to 5-6 for most athletes.
Aim for 35-45 strokes per minute.
Use your whole body: legs, core, and arms.

Rowing:

Follow this pattern: LEGS - ARMS - ARMS - LEGS for each stroke.
Keep a steady pace and control your breathing.

"It's not about the equipment; it's about the movement and the muscles involved." - Tom Bliss, Online Coach

Sled Pushing and Pulling

Sled work is a full-body strength test that'll push you to your limits. Here's how to improve:

Sled Push: Drive with your legs and keep your body low.
Sled Pull: Engage your core and keep those arms straight.

In the 2022/23 Hyrox Season, Men's Open averaged 5:01 minutes for the Sled Pull. Train to beat that time!

Body Weight Exercises

Burpees and lunges are Hyrox staples. Here's how to crush them:

Burpee Broad Jumps: Focus on explosive power. Go for distance, not just speed.
Sandbag Lunges: Work on balance and core stability. Start light, then add weight over time.

Training with Weights

Wall balls and farmer's carries round out the weighted exercises. Keep these tips in mind:

Wall Balls: Build shoulder endurance and nail that squat depth.
Farmer's Carry: Grip strength is crucial. Mix in deadlifts and heavy carries in your training.

Getting Ready for Race Day

Your first Hyrox event is coming up. Here's how to be ready to crush it.

What to Eat

Fuel up right for Hyrox success:

24-48 hours before: Load up on slow-digesting carbs. Think oats, quinoa, or sweet potatoes. They'll fill your energy tanks for the big day.

Race day breakfast: Eat 2-4 hours before the event. Aim for 1g of carbs per kg of lean body mass. Keep it simple:

Oatmeal + banana + honey
Bagel + almond butter + Greek yogurt
Smoothie with banana, berries, and protein powder

During the race: Bring energy gels and sports drinks. You'll need quick energy hits to keep going.

"The key to successful fuelling for a Hyrox race is individualisation and practice." - Kyle Crowley, Nutrition Expert

What to Bring

Don't forget:

Comfy, breathable clothes (train in what you'll race in)
Shoes with good grip
Water bottle
Energy gels or snacks
Towel (you'll sweat a ton)
Change of clothes for after

Race Speed Tips

Pacing is key in Hyrox. Here's how to do it right:

Start slow. It's not a sprint, it's a marathon. Use your watch to keep pace during runs. Don't slow down in the Roxzone - many beginners do. Know which stations are tough for you and plan your effort.

"Consistent pacing will almost certainly mean deliberately slowing yourself towards the start of the race." - Phil, Founder of Hyrox Training Plans

After the Race

You've finished. Now what?

Drink up - replace those lost fluids. Eat within 30 minutes - mix protein and carbs (like a protein shake with 20-30g protein and a banana). Do some light stretching or walking. And celebrate - you just crushed a Hyrox event!

Wrap-up

You've reached the end of our Hyrox training guide! Here's a quick recap to help you nail your first event:

Give yourself 8-12 weeks to train. Mix running, strength work, and Hyrox-specific moves. Luke Downing, a Hyrox pro, says:

"If this is your first time, just have fun, soak in the atmosphere, enjoy the buzz and take it all in!"

Pacing is key. Many newbies start too fast and crash. Practice your pace during training. Aim for steady effort across all 8 rounds.

Know the course. Memorize the station order to avoid penalties. Get familiar with movement standards, especially for Wall Balls and Burpee Broad Jumps.

Fuel up smart. Carb-load the night before. During the race, use energy gels and sports drinks for quick boosts.

Gear up right. Pick shoes with good grip for running and functional exercises. Don't forget your water bottle and towel.

Hyrox isn't just a race. It's a test of your overall fitness and a chance to join a global community. Last year, over 90,000 athletes did Hyrox events worldwide.

As you prep, remember this advice from Start Fitness:

"Hyrox is an intense event that tests your endurance, therefore it is necessary to train beforehand to minimise the risk of injury and maximise your performance."

Now go crush your first Hyrox event!

Beginner's Guide: How to Train for Your First Hyrox Event