Are you looking for a new fitness challenge that combines endurance, strength, and mental toughness? Hyrox might be exactly what you need. This comprehensive guide covers everything from structured workout plans and nutrition strategies to expert tips for beginners and seasoned athletes alike.
What is Hyrox?
Hyrox is a fitness racing concept that combines running with functional workouts. A standard Hyrox race consists of eight 1km runs alternated with eight functional exercises:
- 1km run → SkiErg
- 1km run → Sled push
- 1km run → Sled pull
- 1km run → Burpee broad jumps
- 1km run → Rowing
- 1km run → Farmer’s carry
- 1km run → Walking lunges
- 1km run → Wall balls
- Finish
The combination of endurance and strength elements makes Hyrox accessible to various fitness backgrounds while still challenging elite athletes. Whether you’re a runner looking to add strength work or a gym enthusiast wanting to improve endurance, Hyrox provides a balanced and measurable fitness challenge.
A Balanced Weekly Training Program
Here’s a sample weekly program that balances Hyrox-specific training with strength work and recovery:
Monday: Upper-Body Strength (45 minutes)
- Focus on push/pull movements and core stability
- Include overhead pressing to prepare for wall balls
Tuesday: Compromised Run Workout (45 minutes)
1km run
20 walking lunges
10 burpee broad jumps
10 wall balls
Repeat 5 times with minimal rest between sets
Wednesday: Recovery & Mobility (50 minutes)
- Pilates or yoga to improve core strength and mobility
- Focus on hip and shoulder mobility to support functional movements
Thursday: Endurance Run (8km)
- Steady-state run to build aerobic capacity
- Practice maintaining consistent pace throughout
Friday: Lower-Body Strength (45 minutes)
- Focus on squats, lunges, and posterior chain work
- Include unilateral movements to address imbalances
Saturday: Rest & Recovery
- Active recovery with walking or light mobility work
- Focus on sleep and nutrition
Sunday: Hyrox-Specific Workout (60 minutes)
500m run
1000m ski erg
500m run
Sled push (10m x 4)
500m run
Sled pull (10m x 4)
500m run
60 burpee broad jumps
500m run
1000m row
500m run
Farmer's carry (200m)
500m run
80 walking lunges
500m run
80 wall balls
This can be done solo or as a partner workout using the “You Go I Go” method where you alternate efforts until reaching the target reps or distance
Nutrition for Hyrox Performance
Nutrition plays a crucial role in supporting your Hyrox training. Here’s a balanced approach that works for most athletes:
General Principles:
- Focus on balanced meals with adequate protein, complex carbohydrates, healthy fats, and plenty of fiber
- Prioritize whole foods and plant diversity for micronutrient support
- Stay consistently hydrated, especially on training days
- Consider electrolyte replacement after intense training sessions
Sample Day of Eating:
Breakfast:
- Protein-rich savory option like scrambled eggs on sourdough with spinach and roasted tomatoes, or
- Egg frittata with vegetables and feta (great for meal prep)
Lunch:
- Balanced protein bowl with lean meat or plant protein
- Mix of complex carbs (quinoa, brown rice, sweet potato)
- Plenty of colorful vegetables
- Healthy fats from avocado, nuts, or olive oil
Dinner:
- Protein source like salmon, chicken, or tofu
- Complex carbohydrates like brown rice or sweet potatoes
- Abundant vegetables for micronutrients and fiber
Snacks:
- Greek yogurt with berries and granola
- Rice cakes with nut butter
- Protein smoothie with fruits and vegetables
How to Train for Hyrox Based on Your Fitness Level
For Beginners
If you’re new to Hyrox-style training or structured fitness in general:
Strength Foundation:
- Focus on fundamental movement patterns: squats, lunges, deadlifts, and overhead presses
- Start with bodyweight versions before adding load
- Consider working with a trainer to develop proper form
Cardio Development:
- Begin with a structured running program like Couch to 5K
- Incorporate walk-run intervals, gradually increasing running portions
- Add rowing and SkiErg work starting with 250m intervals at moderate pace
- Progressively increase either distance or intensity as fitness improves
Key Focus: Consistency and proper technique are more important than intensity at this stage.
For Intermediate Athletes
If you regularly exercise and have some experience with functional fitness:
Structured Programming:
- Follow a progressive plan that increases in intensity each week
- Attend Hyrox-specific classes for guidance and accountability
- Incorporate at least one compromised running session weekly
- Practice transitions between stations to save valuable time
Session Design:
- Aim for 45-60 minute sessions that alternate running with Hyrox exercises
- Include dedicated technique work for more complex movements
Key Focus: Building specific endurance and refining technique for each exercise station.
For Advanced Competitors
If you’ve completed Hyrox before or come from a competitive fitness background:
Targeted Training:
- Analyze previous race performance to identify weaknesses
- Consider working with a Hyrox-specific coach
- Implement strategic periodization leading up to your race
- Include regular time trials to gauge progress
Performance Optimization:
- Refine technique for maximum efficiency at each station
- Practice fast transitions between stations
- Develop and practice race-day pacing strategy
- Incorporate specific mobility work to prevent injuries
Key Focus: Fine-tuning performance details that can shave minutes off your time.
Practical Considerations
Gym Selection: Most commercial gyms now offer Hyrox-friendly equipment. Good options include:
Session Planning:
- Design workouts that flow logically in your gym’s layout
- Be realistic about available training time and plan accordingly
- If competing in Doubles, train with your partner when possible
Some Hyrox classes, both in-person and online.
In-Person Classes:
- Third Space
- KXU
- Barry’s
- Gymbox
- The Gym Group
- SLEVEN
- PureGym
Online Programs:
- FIIT Hyrox Ready 8-Week Plan
- Shreddy 12-week guide
Athletes in social media that you can follow
- Jade Skillen – @jade_skillen
- Bliss Mason – @fitwithbliss
- Celia Duff – @badass_gran1
- @hyroxworkouts
Whether you’re training for your first Hyrox event or aiming to beat your personal best, the key to success lies in consistent, specific preparation that addresses both the endurance and strength components of the race. With the right approach to training, nutrition, and recovery, you’ll be well-equipped to tackle this exciting fitness challenge.
Hyrox Training made simple 