Hyrox training for beginners: why everyone is obsessed with this race — and how to prepare
Hyrox is a fitness race where running alternates with strength stations, and almost anyone can enter. In just a few years it has built registration waitlists around the world. We explain what Hyrox is, why it’s really an endurance event, and how to approach Hyrox training for beginners without injuries.
Questions and answers
What is Hyrox?
It’s an international fitness competition: 8 km of running split into roughly 1 km segments, with one of eight strength or functional stations after each segment. The format is the same at every event, so results can be compared.
Is Hyrox the same as CrossFit?
No. In CrossFit the workouts change, while the Hyrox course is standard and known in advance. Also, running takes up about half of the race time, so it’s first and foremost an endurance competition.
What are the Hyrox stations?
SkiErg, sled push and sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls. The stations always come in the same order.
How long should a beginner train for Hyrox?
If you already exercise regularly, a reasonable timeline is about 12 weeks: an endurance base, learning the stations and a race rehearsal. If you’re starting from zero, spend a few months building fitness calmly first.