How to Prepare for HYROX Dallas

Cayden Jones, Obstacle Warriors North Richland Hills | Updated June 26, 2024

The next HYROX competition in Dallas, TX is coming up on November 23, 2024. The intensifying event will take place at the Kay Bailey Hutchison Convention Center at 650 S. Griffin St., Dallas, TX, 75202.

Wall Balls Exercise Station | Meg Jacoby | Image via HYROX

Start Wave Schedule

HYROX DOUBLES MEN
HYROX MEN
HYROX DOUBLES MIXED
HYROX PRO DOUBLES WOMEN
HYROX WOMEN PRO
HYROX DOUBLES WOMEN
HYROX WOMEN
HYROX PRO DOUBLES MEN
HYROX MEN PRO
HYROX RELAY

So you’ve signed up for the upcoming HYROX Dallas Competition. Now what? How do you prepare if you’ve never done the fitness competition before?

A solid base of cardiovascular endurance is crucial to compete in the grueling competition. But, a proper training program should be comprised of both strength and cardio.

Farmer Carry Exercise | Benjamin Burkhardt | Image via HYROX

8-WEEK SAMPLE TRAINING PLAN

Week 1-2 should be comprised of building your aerobic base. This will include long, low-intensity cardio bouts of running, skiERG, rowing, or biking.

Week 3-4 includes working on pacing yourself. Incorporate manageable repetition schemes throughout the workout.
Week 5-6 is where the intervals come in. Include a proper work to rest ratio, such as 500 meters of rowing to 1 minute of rest. Include varying intensities and levels of interval training here.

Week 7 is where you step up the training to longer conditioning of 40-60 minutes and more challenging repetition schemes.

Week 8 includes focusing on form and quality repetitions. Here you can intensify the training by increasing the conditioning to 60+ minutes in order to challenge yourself.