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Whether you have just signed up for your first HYROX race or you are chasing a faster time, the training process can feel overwhelming. There is running. There is lifting. There are eight functional workout stations. And somehow it all needs to come together on race day without your legs giving out at kilometre six.
This guide breaks down exactly how to prepare for HYROX, covering the training structure, weekly programming, nutrition during training and on race day, recovery between sessions, and pacing strategy. No fluff, no filler. Just the practical stuff that actually makes a difference when you step up to the start line.
What is HYROX? A Quick Primer
HYROX is a global indoor fitness race that combines running with functional workout stations. Every participant completes the same format: eight 1km runs, each followed by a different functional exercise.
If you have never seen the race in action, this short video walks through every station so you know exactly what to expect:
As you can see in the video, the stations come in a fixed order every single time, no matter where in the world you race:
- 1km Run + SkiErg (1,000m)
- 1km Run + Sled Push (50m)
- 1km Run + Sled Pull (50m)
- 1km Run + Burpee Broad Jumps (80m)
- 1km Run + Rowing (1,000m)
- 1km Run + Farmers Carry (200m)
- 1km Run + Sandbag Lunges (100m)
- 1km Run + Wall Balls (75/100 reps)
The total distance covered is 8km of running plus all the station work. Depending on your division (Open, Pro, or Doubles), the weights and rep counts change. Open division uses lighter loads, making it a solid entry point for first-timers. Pro division increases the weights significantly and is designed for experienced athletes.
Most first-time Open participants finish somewhere between 70 and 100 minutes. Competitive Pro athletes finish under 60 minutes. Wherever you land, the training approach follows the same core principles.
The Three Pillars of HYROX Training
HYROX demands three distinct fitness qualities, and your training needs to address all of them. Neglect one and you will feel it on race day.
1. Running Endurance
Running accounts for roughly half your total race time. This is where most people lose minutes without realising it. You do not need to be a fast sprinter, but you do need the aerobic base to maintain a steady pace across eight separate 1km efforts while fatigued from the stations.
Your running training should include a mix of:
Zone 2 (easy) runs that build your aerobic engine. These are conversational pace efforts lasting 30 to 60 minutes. They teach your body to use oxygen efficiently, which directly translates to holding pace later in the race when fatigue sets in. Aim for two of these per week.
Tempo and threshold runs where you hold a comfortably hard pace for 15 to 25 minutes. These build your ability to sustain effort when your heart rate climbs, which is exactly what happens after every station.
Interval work such as 8x400m or 6x800m at a hard effort with recovery between reps. These develop speed and the ability to recover quickly between bursts of effort, mirroring the run-station-run format of HYROX.
If you are coming from a strength background and running is newer to you, start with three runs per week (two easy, one with some intensity) and build from there. If you already run regularly, the focus shifts to maintaining your volume while adding the strength and functional work around it.
2. Strength and Muscular Endurance
The stations in HYROX are not maximal strength tests. Nobody is asking you to deadlift your one-rep max. But as the video shows, movements like the sled push, farmers carry, and sandbag lunges all require sustained muscular output under fatigue. That is a different kind of strong.
Your strength training should focus on:
Compound movements like squats, deadlifts, lunges, overhead presses, and rows. These build the foundational strength that makes every station feel more manageable. You do not need to train like a powerlifter, but you do need to be comfortable under load.
Muscular endurance work using higher rep ranges (12 to 20 reps) with moderate weights. This trains your muscles to keep producing force when they are tired, which is the reality of HYROX. Wall balls at station eight feel very different when your legs have already done seven kilometres of running and six other stations.
Grip and carry strength through exercises like farmers carries, dead hangs, and kettlebell work. Grip is a sneaky limiter in HYROX. If your hands give out on the sled pull or farmers carry, no amount of leg strength will save you.
Two to three strength sessions per week is the sweet spot for most HYROX athletes. Prioritise quality over volume. You are not trying to build maximum muscle mass. You are building the strength base that supports everything else.
3. Functional and Station-Specific Work
This is the HYROX-specific layer that sits on top of your running and strength base. It involves practising the actual movements you will perform on race day and, critically, doing them in a fatigued state. If you watched the video above, you will have noticed how quickly athletes move between the run and the stations. That transition under fatigue is what you need to train for.
Compromised workouts are one of the most effective tools here. These are sessions where you deliberately pair running with station work to simulate race conditions. For example: run 1km, immediately do 25 wall balls, run another 1km, do a sled push. The goal is to train your body and brain to perform technical movements when your heart rate is elevated and your legs are heavy.
Station technique practice matters more than people think. Efficient sled push technique, smooth rowing transitions, and a consistent wall ball rhythm all save energy that compounds across eight stations. Spend time drilling each movement with good form before you start doing them under fatigue.
Include one to two functional or HYROX-specific sessions per week, especially in the final six to eight weeks before your race.
Sample HYROX Training Week
Here is what a balanced training week might look like for someone with four to five months until race day. This assumes you can train five to six days per week. If you have fewer days available, the principles stay the same but you would combine sessions or reduce volume.
Monday: Strength (Lower Body Focus)
Squats, Romanian deadlifts, lunges, calf raises. Moderate to heavy loads, 3 to 4 sets of 6 to 10 reps on the main lifts, then higher rep accessory work.
Tuesday: Easy Run + Core
30 to 45 minutes at an easy, conversational pace. Follow with 10 to 15 minutes of core work (planks, pallof presses, hanging leg raises).
Wednesday: Strength (Upper Body Focus)
Bench press or push-ups, rows, overhead press, pull-ups. Same rep scheme as Monday. Add some grip work like dead hangs or farmers holds at the end.
Thursday: Interval Run
Warm up for 10 minutes, then 8x400m at a hard effort with 90 seconds recovery between reps. Cool down for 10 minutes. Alternatively, do 5x800m or a 20-minute tempo run.
Friday: Rest or Active Recovery
Light walking, stretching, foam rolling. Prioritise sleep.
Saturday: HYROX-Specific / Compromised Workout
This is where you simulate race conditions. Example session: 4 rounds of 1km run + one station exercise (rotate through sled push, wall balls, rowing, sandbag lunges). Rest 2 to 3 minutes between rounds.
Sunday: Long Easy Run
45 to 60 minutes at an easy pace. Build this up over the weeks. This is your aerobic base builder.
As you get closer to race day (final four to six weeks), the HYROX-specific work increases in frequency and the pure strength work tapers slightly. The running volume stays consistent but the intensity sharpens.
Nutrition for HYROX Training
Training is only half the equation. What you eat determines how well you recover between sessions, how much energy you have during workouts, and how you perform on race day. This does not need to be complicated, but it does need to be intentional.
During Your Training Block
Carbohydrates are your primary fuel. HYROX training is energy-demanding, and carbs are what your muscles rely on most during high-intensity work. Aim for 4 to 7 grams of carbohydrate per kilogram of bodyweight per day, with the higher end on your hardest training days and the lower end on rest days. Good sources include oats, rice, pasta, potatoes, bread, and fruit.
Protein supports recovery and muscle maintenance. Aim for 1.4 to 2.0 grams per kilogram of bodyweight per day, spread across your meals. Chicken, fish, eggs, Greek yoghurt, tofu, and protein powder are all solid options. Getting enough protein is especially important when you are combining running and strength training, as your muscles are under constant demand.
Fats round out the rest of your calories. Keep fat at roughly 20 to 30 percent of your total intake. Avocados, nuts, olive oil, and oily fish are all good choices. Fat is important for hormone health and overall recovery, so do not cut it too low.
Hydration matters more than most people realise. Aim for at least 2 to 3 litres of water per day, and more on training days or in warm weather. Adding electrolytes to your water during and after longer sessions helps replace what you lose through sweat.
Pre-Workout Nutrition
Eat a meal containing carbs and moderate protein 2 to 3 hours before training. Something like porridge with a banana and a scoop of protein, or chicken and rice, works well. If you train early in the morning and cannot eat a full meal, have a lighter snack 60 to 90 minutes before, such as toast with honey or a banana.
Post-Workout Nutrition
Aim to eat within 60 minutes of finishing your session. Prioritise carbs and protein to replenish glycogen and kickstart muscle repair. A protein shake with a piece of fruit works as a quick option, followed by a proper meal within a couple of hours.
The Week Before Race Day
The week before your HYROX race, keep your nutrition consistent with what has worked during training. This is not the time to experiment with new foods or drastic changes. In the final two to three days, keep your carbohydrate intake at the higher end of your range to ensure your glycogen stores are topped up. Stay well hydrated and add electrolytes to your water.
Race Day Nutrition
Race day nutrition can make or break your performance. The good news is that it does not need to be complicated if you have practised during training.
The night before: Have a carb-focused dinner that you know your stomach handles well. Pasta, rice, or potatoes with lean protein and some vegetables is a reliable choice. Avoid anything high in fibre, fat, or spice that might cause digestive issues.
Race morning (2 to 4 hours before start): Eat a familiar breakfast high in carbs with some protein. Porridge with banana and honey, toast with peanut butter and jam, or a bagel with eggs are all proven options. If you drink coffee, have your normal amount.
60 to 90 minutes before start: Have a small, easy-to-digest carb snack. A banana, an energy bar, or a handful of sweets. Sip water or an electrolyte drink.
During the race: For most people finishing in 60 to 100 minutes, you should not need much mid-race fuel. Sipping water or electrolytes at the aid stations is usually enough. If your finish time is likely to be over 80 minutes, consider taking an energy gel around the halfway mark (after station four) for a boost.
After the race: Eat a protein and carb-rich meal within 60 minutes. Your body is primed to absorb nutrients for recovery. A protein shake as an immediate option followed by a proper meal is ideal.
Recovery: The Part Everyone Skips
Recovery is where your body actually adapts and gets stronger. Skip it and your training quality drops, your injury risk goes up, and your race day performance suffers.
Sleep
This is the single most important recovery tool you have. Aim for 7 to 9 hours per night, consistently. During heavy training blocks, lean towards the higher end. Sleep is when your body produces growth hormone, repairs muscle tissue, and consolidates the fitness adaptations from your training. No supplement or recovery gadget replaces good sleep.
Active Recovery
On rest days, light movement is better than doing nothing. A 20 to 30 minute walk, gentle cycling, or a mobility session keeps blood flowing to your muscles and helps clear metabolic waste without adding training stress. Foam rolling and stretching can help reduce soreness, especially after hard sessions.
Managing Training Load
Pay attention to how your body feels across the training week. Persistent fatigue, declining performance, disrupted sleep, or a higher-than-normal resting heart rate are all signs you may need an extra rest day or a lighter week. Building in a deload week (reduced volume and intensity) every three to four weeks is a smart practice that most recreational athletes skip.
Supplements That Actually Help
Most supplements are unnecessary if your nutrition is solid. But a few have genuine evidence behind them for HYROX-style training:
Creatine monohydrate (3 to 5 grams daily) supports strength, power output, and recovery. It is one of the most researched supplements in sports science and is safe for long-term use.
Electrolytes during and after training help maintain hydration and muscle function, especially in longer or sweatier sessions.
Magnesium can support muscle recovery and sleep quality. Many people are mildly deficient, particularly those who train heavily.
Protein powder is not strictly a supplement but a convenient way to hit your daily protein target, especially on busy days.
HYROX Pacing Strategy
One of the biggest mistakes first-timers make is going out too fast. The adrenaline at the start line is real, and it is very tempting to sprint that first kilometre. Then station two arrives and your legs are already burning.
The Golden Rule: Start Conservative
Your first two to three kilometres should feel almost too easy. You should be able to hold a conversation. This is not wasted effort. It is energy saved for the second half of the race where most people slow down dramatically.
Run Pacing
Aim for consistent kilometre splits rather than fast early splits that fade. If your goal is a 75-minute finish, that is roughly 4:30 to 5:00 per kilometre for the runs (accounting for transition time and station work). Pick a pace you can sustain across all eight runs and stick to it. The athlete who runs 4:45 for every kilometre will almost always beat the athlete who runs 4:00 for the first three and then 5:30 for the last five.
Station-by-Station Strategy
Here is how to approach each station on race day:
SkiErg (Station 1): Find a sustainable rhythm rather than going all-out. This is your first station and the temptation to blast through it is high. Resist it. A controlled pace here sets you up for the rest of the race.
Sled Push (Station 2): Technique matters enormously. Stay low, drive through your legs, and take short, powerful steps. The surface and conditions vary between venues, so do not assume your gym sled will feel the same. Keep your expectations flexible.
Sled Pull (Station 3): Use a hand-over-hand rhythm and keep your core braced. You have a small box at each end of the lane to step back into. Use that space to generate momentum with your legs, not just your arms.
Burpee Broad Jumps (Station 4): This is the station where most people lose time through inefficiency. Find a rhythm and stick to it. Do not sprint the first 20 metres and then crawl the last 60. Consistent, steady reps beat a fast start that dies off.
Rowing (Station 5): Similar to the SkiErg, pacing is everything. Rowing 10 seconds faster but creating a huge amount of fatigue for the remaining three stations is not a trade worth making. Break it into chunks if it helps.
Farmers Carry (Station 6): Grip is the limiter. Pick up the kettlebells and go. Try not to put them down. If you must rest, do it briefly and get moving again. This is usually one of the quicker stations if your grip holds up.
Sandbag Lunges (Station 7): These feel brutal this late in the race. Keep your steps controlled and consistent. Short, steady lunges are faster than big lunges that require extra recovery between steps. Keep your elbows high to open your lungs.
Wall Balls (Station 8): The final station. Your legs will be screaming. Break these into manageable sets from the start (sets of 10 or 15 with brief rests) rather than trying to do them unbroken and blowing up at rep 40. Find a rhythm and count down.
Transitions
Do not underestimate transition time. The walk between the run track and the station, setting up equipment, and mentally resetting all adds up. Practise smooth transitions in training and have a plan for each station before you arrive.
Common Mistakes to Avoid
Neglecting running. Many people coming from a gym background underestimate how much running matters. HYROX is a running race with stations, not a functional fitness competition with some jogging. Build your aerobic base first.
Over-training strength. You do not need to squat 200kg to do well at HYROX. Two to three focused strength sessions per week is plenty. Save your energy and recovery capacity for the full picture.
Skipping station practice. Doing wall balls fresh in the gym is very different from doing them after seven kilometres of running. Practise stations under fatigue.
Ignoring nutrition. Training hard on poor nutrition is like putting low-grade fuel in a performance car. It works, but not well. Prioritise carbs, protein, and hydration.
Going out too fast on race day. We said it above and it is worth repeating. Start slower than you think you need to. You will thank yourself from station five onwards.
Not testing race day nutrition. Whatever you plan to eat and drink on race day, practise it during training. Your stomach needs to be used to digesting food while you exercise at high intensity.
How Edge Fits Into Your HYROX Prep
Training for HYROX means juggling running, lifting, and functional work across your week, and adjusting the balance as race day gets closer. That is exactly what Edge is built for.
Edge creates personalised hybrid training plans that combine running, strength, and conditioning into a single programme. It adapts to your schedule, tracks your progress across all three training types, and adjusts your plan based on how your training is going. Whether you are 16 weeks out from your first HYROX or fine-tuning for a Pro division PB, the app builds your week around your goal.
You can also track your runs with Apple Watch integration and log your strength sessions in the same place, so everything lives in one app instead of being scattered across three different platforms.
Start your free trial and build your HYROX training plan.
Wrapping Up
Preparing for HYROX is not about grinding yourself into the ground six days a week. It is about training consistently across the three pillars (running, strength, and functional work), fuelling properly, recovering well, and having a smart plan for race day.
Start with the basics. Build your aerobic base. Get strong enough that the stations feel manageable. Practise under fatigue. Eat enough carbs. Sleep enough. And when race day comes, start conservative and let your preparation carry you through.
See you at the start line.
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