If you've been seeing "Hyrox" everywhere — in your gym, on social media, from that one colleague who won't stop talking about their finish time — you're not imagining it. Hyrox has become one of the fastest-growing fitness competitions in the world, with over 500,000 participants across 50+ cities in 2024 alone.
But unlike a marathon or a CrossFit competition, Hyrox sits in a sweet spot that almost any reasonably fit person can train for. You don't need to be an elite athlete. You don't need specialised equipment. You just need a plan — and the willingness to suffer a little.
This guide covers everything you need to know to go from complete beginner to race-day ready.
What Is Hyrox?
Hyrox is a global fitness race that combines running with eight functional workout stations. Every participant completes the same course, in the same order, every time — making finish times directly comparable across the world.
The format is always identical:
1km run → Workout Station → 1km run → Workout Station (repeat 8 times)
Total distance: 8km of running plus 8 functional workout stations.
That's it. The simplicity is part of the appeal — and also why your training can be precise and measurable from day one.
The 8 Hyrox Workout Stations
Here's exactly what you'll face on race day, in order:
| Station | Exercise | Standard (Open) |
|---|---|---|
| 1 | SkiErg | 1,000m |
| 2 | Sled Push | 50m (heavy) |
| 3 | Sled Pull | 50m (heavy) |
| 4 | Burpee Broad Jumps | 80m |
| 5 | Rowing | 1,000m |
| 6 | Farmer's Carry | 200m |
| 7 | Sandbag Lunges | 100m |
| 8 | Wall Balls | 75–100 reps |
Weight loads vary by category:
- Open (Mixed): Sled Push 152kg / Sled Pull 103kg / Farmer's Carry 2×24kg / Sandbag Lunges 20kg / Wall Balls 6kg
- Women: Sled Push 102kg / Sled Pull 78kg / Farmer's Carry 2×16kg / Sandbag Lunges 10kg / Wall Balls 4kg
- Pro: heavier loads across all stations
How Long Does a Hyrox Race Take?
Average finish times for first-time competitors:
| Category | Beginner | Intermediate | Competitive |
|---|---|---|---|
| Men (Open) | 90–120 min | 75–90 min | Under 60 min |
| Women (Open) | 95–125 min | 80–95 min | Under 65 min |
| Mixed Doubles | 80–110 min | 65–80 min | Under 55 min |
For most beginners, finishing under 1 hour 45 minutes in your first race is a solid benchmark to aim for.
Is Hyrox Right for You?
Hyrox is well-suited for you if:
- You have a base level of fitness and can run 5km without stopping
- You enjoy structured training with measurable progress
- You want a race-day goal that isn't a marathon
- You train at a gym and want to put your sessions to competitive use
It's not recommended if you're currently recovering from a lower back, knee, or shoulder injury — the sled push/pull, sandbag lunges, and wall balls place significant load on these areas.
12-Week Hyrox Training Plan for Beginners
This plan assumes you can currently run 5km and have basic gym fitness. It's structured around three phases.
Phase 1: Build the Base (Weeks 1–4)
Focus: aerobic capacity + learning the movements
Weekly structure (4 sessions):
Session 1 — Running base
- 20–30 min easy run at conversational pace (Zone 2)
- Keep it slow — you're building your aerobic engine
Session 2 — Station skill work
- SkiErg: 4 × 250m with 90 sec rest
- Rowing: 4 × 250m with 90 sec rest
- Wall Balls: 4 × 15 reps (light weight, focus on form)
- Sandbag Lunges: 3 × 20m
Session 3 — Strength
- Goblet Squat: 4 × 12
- Romanian Deadlift: 4 × 10
- Farmer's Carry: 4 × 40m
- Push-Up: 3 × 15
Session 4 — Run + station combo
- 1km run → 500m SkiErg → 1km run → 500m Row (×2 rounds)
- Rest 3 min between rounds
Phase 2: Build Race-Specific Fitness (Weeks 5–8)
Focus: linking runs to stations, increasing load
Session 1 — Longer run
- 35–45 min easy run, or 5km time trial every other week
Session 2 — Full station circuit
- Complete all 8 stations at 50–60% race pace
- Rest as needed between stations
- Note your time for future comparison
Session 3 — Strength + power
- Sled Push simulation (if available): 4 × 20m heavy
- Burpee Broad Jumps: 3 × 20m
- Sandbag Lunges: 4 × 25m (working weight)
- Wall Balls: 4 × 20 reps
Session 4 — Run + station intervals
- 1km run → 1 station → 1km run → 1 station (choose 4 stations)
- Aim to hold consistent 1km run pace throughout
Phase 3: Race Simulation + Taper (Weeks 9–12)
Focus: race pace, race gear, mental preparation
Weeks 9–11:
- One full race simulation per week (all 8km + all 8 stations at target pace)
- Reduce strength work volume by 30%
- Prioritise sleep and nutrition
Week 12 (Race Week):
- No hard sessions after Tuesday
- Wednesday: 20 min easy run + light mobility
- Thursday–Saturday: rest, hydration, kit preparation
- Race day: warm up with 10 min easy jogging + dynamic stretches
What to Eat Before and During a Hyrox Race
3 hours before: carbohydrate-heavy meal — oats, rice, banana, toast with nut butter. Avoid high-fat or high-fibre foods that slow digestion.
30 minutes before: small fast-absorbing snack — half a banana, an energy gel, or 30g of simple carbs.
During the race: for finishes over 90 minutes, take a gel between stations 4 and 5 (roughly the halfway mark). Sip water at every available station.
After: aim for 20–40g of protein within 30 minutes of finishing. Your muscles will thank you.
What to Wear for Hyrox: Gear That Works
What you wear on race day matters more than most beginners think. You'll be running, pushing sleds, doing lunges with a sandbag on your shoulders, and smashing out 75+ wall balls — your kit needs to work across all of it without riding up, rolling down, or soaking through.
The non-negotiables:
Leggings or compression shorts — High-compression fit is essential for the sandbag lunges and sled work. A low-compression pair will bunch at the knees and slow you down. Look for a structured waistband that stays in place through 100m of loaded lunges.
Training top — Moisture management over the full 90–120 minutes is the key spec. A top that soaks through by station 3 will weigh you down and affect your body temperature regulation. Look for quick-dry polyester with ventilation panels at the back and underarms.
Shoes — Most experienced Hyrox athletes use a training shoe (like a cross-trainer) rather than a pure running shoe. You need the lateral stability for sled work and lunges that a running shoe doesn't provide. Some athletes use a running shoe and change for the sled stations — but for beginners, one versatile training shoe is the simpler choice.
Gloves (optional) — Useful for the Farmer's Carry and sled pulls if you have sensitive palms. Not necessary but increasingly common.
Frequently Asked Questions About Hyrox
What is the difference between Hyrox and CrossFit? Hyrox uses a fixed, standardised course — the same 8 stations in the same order at every event worldwide. CrossFit competitions use varied workouts (WODs) that change event to event. Hyrox finish times are globally comparable; CrossFit scores are not.
Can a beginner compete in Hyrox? Yes. The Open (mixed) division is designed for everyday athletes. Most participants are recreational gym-goers, not professional athletes. If you can run 5km and do basic gym exercises, you can finish a Hyrox race.
How long does it take to train for Hyrox? Most beginners are race-ready in 10–16 weeks of structured training. The more running base you have going in, the faster you'll be ready for the station-specific work.
What is the hardest station in Hyrox? Most athletes cite the Burpee Broad Jumps (80m) and Wall Balls as the most fatiguing stations — particularly because they come in the second half of the race when your legs are already tired from running and earlier stations.
Can you walk during a Hyrox race? Yes. There is no rule against walking the running segments. Many first-time competitors walk sections of the later kilometres to manage their heart rate for the upcoming station. Pacing strategy matters more than raw speed.
How do you train for Hyrox at home? You can simulate most stations at home: rowing with a resistance band, wall balls with a medicine ball against a wall, lunges with a loaded backpack for the sandbag, and running outdoors. The sled and SkiErg require gym access.