Hyrox training: how to prepare for your first race
Hyrox is the purest hybrid race there is: 8 km of running broken up by eight strength and conditioning stations. You can't fake either half, so your training has to cover both.
The race format
Every Hyrox race follows the same order: run 1 km, complete a station, and repeat eight times.
| Day | Session |
|---|---|
| Station 1 | SkiErg |
| Station 2 | Sled push |
| Station 3 | Sled pull |
| Station 4 | Burpee broad jumps |
| Station 5 | Rowing |
| Station 6 | Farmers carry |
| Station 7 | Sandbag lunges |
| Station 8 | Wall balls |
Weights and some distances depend on your division. Check the official Hyrox rules for your category before you plan your training loads.
What actually decides your time
- Running on tired legs. Your 1 km splits after the sleds and lunges usually slow down more than anything else.
- Leg strength and endurance. The sled push, sled pull, lunges and wall balls all hammer the same muscles.
- Transitions and pacing. Going out too fast on the first runs is the most common mistake.
A 12-week structure
Weeks 1–4: build the base
Two strength sessions (squats, deadlifts, lunges, presses, rows) and two or three easy runs a week. Add a little running volume each week. Learn the stations with light weights.
Weeks 5–8: make it specific
Keep the strength work, but add one hard run (intervals at your target race pace) and one combined session a week, for example 1 km run, then a station, repeated three or four times.
Weeks 9–11: race simulation
Once a week, practise longer blocks of running and stations back to back at race effort. Keep the rest of the week easy so you recover from these.
Week 12: taper
Cut your volume by around half, keep a few short efforts at race pace, and arrive at the start line fresh.
A typical week in the build phase
| Day | Session |
|---|---|
| Monday | GymLower body strength |
| Tuesday | RunEasy run, 40 min |
| Wednesday | GymUpper body and SkiErg / row intervals |
| Thursday | RunIntervals at race pace |
| Friday | RestRest |
| Saturday | RunCombined session: 1 km run + station, repeated |
| Sunday | RunLong easy run |
Keep heavy leg work and your hardest running at least a day apart. The combined session is the hardest of the week, so treat the day after it as easy.
Tracking your Hyrox training
Hyrox prep is split between gym work and running, which is exactly where one-sport apps fall short. Strand logs your strength sessions, GPS runs and conditioning in one place, so you can see your whole week and spot when the legs are being asked to do too much.
Building up to a race? Hybrid 12 is our free October challenge: log 12 sessions in the month. It's a good way to lock in consistency before a training block.
Common questions
What is in a Hyrox race?
A Hyrox race is eight 1 km runs, each followed by one functional workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Weights and distances vary by division.
How long should I train for my first Hyrox?
Most people with a base of regular training give themselves 8 to 12 weeks. If you're starting from little or no running, allow longer so your running volume can build safely.
Is Hyrox more running or strength?
Both, but running is the bigger share of your finish time for most people, because you run 8 km in total and your legs are already tired from the stations. Don't neglect it.
How many days a week should I train for Hyrox?
Four to five days works for most people: two strength sessions, two or three runs, and one session that combines running with station work.
Track your Hyrox prep in one app
Gym sessions, GPS runs and nutrition in one training log. Free on iPhone and Android.
Strand is not affiliated with or endorsed by HYROX. HYROX is a trademark of its owner. This guide is general information, not medical or coaching advice.