Hyrox is taking the fitness world by storm, and if you’re ready to take on the challenge, it’s time to train smart. Whether you’re a first-timer or looking to improve your performance, having a structured Hyrox training plan can make all the difference.
In this guide, we’ll break down how to train for Hyrox, covering endurance, strength, and race-day strategy—so you feel strong and confident when you step up to the starting line.
What is Hyrox?
Hyrox is a fitness race that combines running with functional strength exercises, testing both your cardiovascular endurance and muscular stamina. The race consists of 8 x 1km runs, each followed by a workout station, including sled pushes, burpees, and rowing. It's the ultimate hybrid fitness challenge for those who love pushing their limits.
How to Train for Hyrox as a Beginner
Training for Hyrox requires a mix of running, strength training, and functional movements. If you’re just getting started, here’s how to structure your workouts:
1. Build Your Running Endurance
Running makes up half the race, so improving your endurance is crucial. Aim for 3 runs per week, alternating between:
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Long, steady runs (5-8km at a moderate pace)
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Interval training (e.g., 400m sprints with short rest periods)
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Race simulation runs (1km efforts followed by strength exercises)
2. Increase Functional Strength
Hyrox workouts demand full-body strength and endurance. Focus on:
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Leg Power: Squats, lunges, sled pushes
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Upper Body Strength: Deadlifts, farmer’s carries, rowing
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Explosive Movements: Wall balls, burpee broad jumps
3. Train Like It’s Race Day
Simulate the competition by combining running + functional exercises in your workouts. Example:
Hyrox Workout Example:
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Run 1km
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50m Sled Push
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Run 1km
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80m Burpee Broad Jump
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Repeat for 8 rounds
Essential Hyrox Training Tips
✅ Master Your Pacing: Avoid going all out at the start—find a sustainable rhythm.
✅ Strengthen Your Grip: Farmer’s carries and deadlifts will help with sled pulls.
✅ Train Your Core: A strong core will improve efficiency in all movements.
✅ Recover Properly: Rest days, hydration, and nutrition are just as important as training.
What to Wear for Hyrox
Comfortable, performance-based gear can make a big difference on race day. Look for:
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Lightweight, breathable clothing for temperature control
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Supportive, grippy shoes for stability during sled pushes and runs
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Compression gear to reduce muscle fatigue
Ready to Take on Hyrox?
Training for Hyrox is tough, but with the right plan, you’ll be ready to tackle race day with confidence. Stay consistent, focus on progress, and most importantly—enjoy the challenge!
Got questions or need help choosing the right Hyrox training gear? Check out Gym+Coffee’s performance range for high-quality workout essentials!
