8 Fundamentals for Optimal Hyrox Training

Hyrox workouts are a great test of all round functional fitness. If you’re looking to try it out for yourself, we’ve got 8 fundamental tips that’ll help you train for your next Hyrox event!

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What is Hyrox Training?

Hyrox combines running with 8 different functional workout stations. Participants alternate between a 1km run and each workout station, repeated eight times in total.

The format is the same all around the world, so you can compare your performance on global leaderboards – and potentially earn yourself a spot at the World Championships at the end of each season!

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8 Ways to Train for Hyrox Workouts

#1 Cardiovascular Endurance

Hyrox involves running, so focus on building your cardiovascular endurance. Include running sessions, varying between steady-state runs, interval training and compromised runs to mimic the demands of the event.

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#2 Strength Training

Movements such as squats, deadlifts, lunges, pull ups and push ups are crucial for the workout stations in a Hyrox race – so make sure you can handle them!

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#3 High-Intensity Interval Training (HIIT)

HIIT workouts simulate the intensity of Hyrox. Short bursts of high-intensity effort followed by brief rest periods can improve both cardiovascular fitness and anaerobic capacity.

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#4 Station Training

Practise specific movements you'll encounter in Hyrox, such as sled pulls, sled pushes, wall balls and heavy sandbag lunges. This helps improve your efficiency and confidence during the race.

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#5 Combined Elements

Design workouts that combine both endurance and strength elements, resembling the demands of Hyrox. Instead of focusing on one element per day (a cardio day and a strength day), do them at the same time.

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#6 Simulate Event Conditions

Occasionally train in conditions similar to the event, such as wearing the same shoes and practising transitions between running and the stations. Learn how you will feel after each station heading into the run, especially as you get into the later stages!

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#7 Rest and Recovery

Ensure adequate rest and recovery between intense training sessions. Hyrox is demanding, and your body needs time to recover and adapt.

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#8 Nutrition and Hydration

Fuel your body with a balanced diet to support your training and race-day performance. Stay hydrated, especially considering the physical demands of both running and strength exercises.

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Final Thoughts

Hyrox events are very demanding on the body but are also a great way to test your limits. Anyone can take part regardless of your fitness level – so train the right way, listen to your body and always remember to enjoy the process!

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