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How To Train For Hyrox Fitness Race?

Hyrox is a unique fitness race that combines running, functional movements, and strength exercises to test your overall fitness level.

This high-intensity competition has gained popularity in recent years, attracting athletes and fitness enthusiasts from all over the world. If you're looking to take on the challenge and participate in a Hyrox race, you'll need to prepare yourself physically and mentally.

In this blog, we'll explore some practical tips and strategies to help you train effectively for a Hyrox race, regardless of your fitness level or experience. From building endurance and strength to optimizing nutrition and recovery, we'll cover everything you need to know to get in top shape and tackle the challenges of a Hyrox race with confidence. So, let's get started!

How To Train For Hyrox - Our Top Tips

Here are some practical tips and strategies to help someone train effectively for a Hyrox fitness race, taking into consideration the different movements and lengths of workout:

  1. Start with a solid foundation: Before diving into specific Hyrox training, focus on building a strong foundation of strength and endurance through regular cardio, weightlifting, and functional movement exercises.

  2. Incorporate high-intensity interval training (HIIT): HIIT workouts can help you build the speed, power, and agility required for Hyrox races. Include exercises like burpees, box jumps, and sled pushes/pulls.

  3. Train for specific movements: Practice the movements you'll encounter during the race, such as sled pulls, sandbag carries, and rowing. Focus on perfecting form and building endurance through repetition.

  4. Vary the length of your workouts: Hyrox races can vary in length from 1 hour to 4 hours, so it's important to train for different durations. Incorporate long runs, medium-distance HIIT sessions, and short, high-intensity workouts to prepare for the different challenges.

  5. Cross-train: Hyrox requires a diverse set of skills, so it's important to train different muscle groups through cross-training. Incorporate activities like cycling, swimming, and rowing to work different muscles and prevent overuse injuries.

  6. Optimize nutrition: Eating a balanced diet with plenty of protein, complex carbs, and healthy fats can help you fuel your workouts and improve recovery.

  7. Prioritize rest and recovery: Hyrox training can be intense, so make sure you give your body enough rest and recovery time between workouts.

  8. Set achievable goals: Whether you're aiming to complete the race in a certain time or just finish strong, setting achievable goals can help you stay motivated and track your progress.

  9. Try following a specific Hyrox Training Program: Choosing a specific Hyrox Training program that just focusses on the Hyrox race can give your training the edge. A custom program can help you prepare for the specific movements and time domains that the Hyrox Fitness race requires.

By following these tips and strategies, you can effectively train for a Hyrox fitness race and tackle the unique challenges with confidence. Remember to listen to your body, stay focused, and enjoy the journey!

Example Workout To Train For Hyrox

If you're starting training for Hyrox and need a Hyrox Training Workout to follow, we've got you covered.


  • 10-minute jog at an easy pace

  • Dynamic stretching (leg swings, walking lunges, high knees, etc.)


  • 5 rounds for time:

    • 400-meter run

    • 20 kettlebell swings (24 kg/16 kg)

    • 20 box jump overs (24"/20")

    • 20 burpees

    • 20-meter sled push (80 kg/50 kg)

Rest 2-3 minutes between rounds.


  • 10-15 minute walk at an easy pace

  • Static stretching (hamstring stretch, quad stretch, shoulder stretch, etc.)

This workout is designed to simulate the challenges of a Hyrox race, with a mix of running, strength exercises, and functional movements.

The 5 rounds of the workout will challenge your endurance, while the kettlebell swings, box jump overs, burpees, and sled push will test your strength, power, and agility. The rest periods between rounds will allow you to recover and maintain a high level of intensity throughout the workout.

Remember to adjust the weights and reps to your fitness level, and to focus on proper form throughout the workout.

Who you should choose a Hyrox Training Programme

Choosing a Hyrox training program can be a valuable investment in your fitness journey for several reasons. Firstly, a Hyrox program is designed specifically to prepare you for the unique challenges of a Hyrox race. These programs incorporate a variety of workouts that simulate the movements and intensity of the race, helping you build the endurance, strength, and agility required to perform at your best.

Additionally, Hyrox programs are typically led by experienced coaches who can provide bespoke guidance to help you improve your form, technique, and overall performance. By following a structured and customized training program, you can optimize your preparation and increase your chances of success in a Hyrox race.

Secondly, a Hyrox training program can help you achieve your fitness goals beyond the race. The workouts and exercises in the program can help you build a well-rounded and functional fitness foundation that can benefit you in other areas of your life.

For example, the running and cardio components of the program can improve your overall endurance and cardiovascular health, while the strength and functional movement exercises can enhance your mobility, balance, and coordination. By committing to a Hyrox training program, you can develop a sustainable and long-term fitness lifestyle that can improve your health and wellbeing beyond the race.

Want to train properly for your next Hyrox Race? Get our 8 Week Hyrox Training Programme here.

Good luck with your Hyrox training!

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