How to Train for Your Next HYROX Competition: A Comprehensive Guide

HYROX is a global fitness competition that bridges the gap between endurance and functional fitness. Whether you're a seasoned athlete or new to the HYROX scene, training effectively can make the difference between just completing the event and dominating it. This guide will walk you through everything you need to know to train for your next HYROX competition.

Image via HYROX

Understanding the HYROX Event

A typical HYROX competition consists of 8 km of running, interspersed with 8 functional fitness workouts, completed in the following order:

1. 1,000m Run

2. SkiErg

3. 1,000m Run

4. Sled Push

5. 1,000m Run

6. Sled Pull

7. 1,000m Run

8. Burpee Broad Jumps

9. 1,000m Run

10. Rowing Machine

11. 1,000m Run

12. Farmers Carry

13. 1,000m Run

14. Sandbag Lunges

15. 1,000m Run

16. Wall Balls

To succeed, you need a combination of cardiovascular endurance, strength, and mental toughness.

Image via HYROX

Setting a Training Timeline

HYROX competitions require a strategic approach to training. Plan your training in three phases:

1. Base Building (12–16 Weeks Out)
   Focus on building cardiovascular endurance and overall strength.

   • Running: Incorporate steady-state runs at a moderate pace and intervals to improve your running economy.

   • Strength Training: Work on compound lifts (squats, deadlifts, bench presses) to build a strong foundation.

2. Skill Development (8–12 Weeks Out)
   Shift focus to specific skills and workouts unique to HYROX.

   • Practice sled pushes, pulls, and burpee broad jumps at least twice a week.

   • Improve efficiency on machines like the SkiErg and rowing machine.

3. Event-Specific Training (4–8 Weeks Out)
   Simulate HYROX events in your workouts.

   • Perform a "mini-HYROX" workout weekly to mimic race day intensity.

   • Gradually increase intensity while tapering volume to avoid burnout.

Key Components of HYROX Training

1. Running

Running is half the event, so prioritize improving your speed and endurance:

• Long Runs: Develop aerobic capacity with 6–10 km runs.

• Intervals: Alternate between sprints and slow recovery runs (e.g., 6x800m with 2-minute rests).

• Brick Workouts: Combine runs with functional exercises to adapt to transitions.

2. Functional Fitness Workouts

HYROX workouts require both strength and stamina.

• SkiErg/Rowing: Work on pacing. Start with 500m repeats at your target race pace.

• Sled Work: Focus on explosive power for the push and pull. Use heavy sleds to simulate race-day resistance.

• Burpee Broad Jumps: Practice sets of 20–40 meters to build endurance and efficiency.

• Wall Balls: Gradually increase reps to 75–100 unbroken to replicate the final event.

Image via HYROX

3. Strength Training

Target functional strength with a mix of power and endurance:

• Deadlifts and Squats: Essential for sled work. Use progressive overload to increase strength.

• Farmer’s Carries: Train grip strength and core stability by walking with heavy kettlebells.

• Sandbag Training: Practice lunges with heavy sandbags to build strength and endurance.

Tips for Race Day

1. Fuel Smart: Eat a balanced meal of carbs and protein 2–3 hours before the race. Stay hydrated.

2. Pace Yourself: Start conservatively and save energy for the later rounds.

3. Practice Transitions: Minimize downtime between runs and workouts to shave off minutes.

4. Stay Mentally Tough: HYROX is as much a mental game as a physical one. Break each segment into smaller goals to maintain focus.

The HYROX Mindset

HYROX challenges every aspect of your fitness, but preparation will give you confidence on race day. Stay consistent, listen to your body, and adjust your training as needed. With discipline and determination, you’ll be ready to crush your next HYROX competition.

Good luck, and see you on the course!