HYROX Training
Be ready for your HYROX race
HYROX is the world's fastest-growing fitness race — a 1km run repeated 8 times, each followed by a functional workout station. It sounds simple. It is brutally hard. And like any race, the difference between a good result and a great one comes down to smart preparation.
Whether you're entering your first Open race solo, targeting a Pro division podium, going head-to-head in Doubles, or teaming up in Mixed Doubles — I'll build a training plan around your division, your current fitness, and your race-day goal.
A big part of HYROX performance is often overlooked: running efficiency. Most athletes lose minutes not at the stations, but in the running segments. I focus heavily on running technique, pacing strategy, and the ability to keep your form together when your lungs are burning.
Divisions covered: Open, Pro, Doubles, Mixed Doubles — strategy and pacing differ per format.
Running technique — economy, cadence, and holding form in a fatigued state are as important as station strength.
Station-specific conditioning — each of the 8 stations has its own demands, technique, and pacing cues.
Race simulation — full HYROX sim sessions to dial in transitions, pacing, and mental toughness.
01
SkiErg
1,000m. Full-body pull with a focus on rhythm, breathing, and keeping your pace controlled for what follows.
02
Sled Push
50m loaded sled push. Drive from the hips, stay low, and don't let your legs die before the next run.
03
Sled Pull
50m rope pull. Posterior chain endurance — your hamstrings and back will feel this one late in the race.
04
Burpee Broad Jumps
80m. The station most athletes dread. Pacing here is critical — going out too hot costs you the whole race.
05
Rowing
1,000m on the erg. Technique and a steady split keep your heart rate manageable going into the back half.
06
Farmers Carry
200m with kettlebells. Grip strength, posture, and a pace that lets you recover your breathing mid-carry.
07
Sandbag Lunges
100m lunges with a sandbag. Quad killer. Station-specific strength training here pays serious dividends.
08
Wall Balls
100 reps. The final station. We train you to get here with enough left in the tank to finish strong.
