HYROX is a global fitness phenomenon that challenges your aerobic capacity, physical strength, and mental grit.
Whether you are aiming for a podium finish or simply looking to cross the finish line, your preparation can make all the difference.
Here's what a week in the life of a HYROX athlete looks like, to help you structure your own path to success.
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What is HYROX?
HYROX is a hybrid race that combines 8 kilometres of running with eight functional workout stations. The format is what sets it apart, as participants must alternate between 1km of running and a specific station, including sled pushes and wall balls. The race's structure requires a unique blend of endurance and power, making specialised HYROX training essential for performance.
Once you’ve completed your first few events, you can continue tweaking your training to amplify your strengths and improve your weaknesses. Previously, I have come top in my age category in both doubles and singles events, qualifying for the HYROX World Championships. In the lead-up, I adjusted my intensity to focus on aerobic fitness and functional strength.
A typical HYROX training split
Super-intensive sessions six times a week is not the best way to train. In truth, it's most likely detrimental to your progress.
HYROX is intense and places the body under significant strain, so working hard but recovering harder is how you progress.
Below is an example of a typical weekly split that focuses on balance.
Monday: speed and strength
AM: 5k progression run (starting easy and increasing pace each km). PM: Strength training focusing on compound movements.
Tuesday: endurance and engine
AM: Strength workout. PM: HYROX session (40-60 minute engine-based workout incorporating HYROX exercises like burpees and lunges).
Wednesday: row intervals
Specific interval training: 10 x 500m rows with 2 minutes of rest between sets to build anaerobic power.
Thursday: aerobic base
AM: 10k progression run to build running endurance. PM: Strength workout.
Friday: active recovery
- Easy 15k exercise bike session (zone 2) or complete rest to allow the body to repair.
Saturday: team sweat
Strength workout followed by a Saturday team sweat session to simulate race day intensity.
Sunday: HYROX race simulation
50-minute AMRAP (as many rounds as possible) incorporating running and functional movements to build resilience.
Advice for HYROX success
While this programme might seem demanding, it is important to understand how to adapt it to your own lifestyle. Studies suggest that progressive overload and consistency are more important than sheer volume when starting out.
Efficiency over duration: Many of these sessions take no more than 30 minutes - you don't need three hours in the gym to see results. Flexibility: If you cannot break training into AM and PM sessions, simply consolidate the most important movements into one block. Experience takes time: This plan reflects years of work and should be viewed as a goal rather than a starting point for HYROX beginners. You can easily adapt it to your own level, though, and work your way up to it. Listen to your body: Everyone is different, and you should base your training around your individual abilities and recovery capacity. Nutrition: Throughout your training, it is vital to fuel your performance and support muscle recovery effectively.
For more HYROX training advice, check out Myprotein's Hybrid Training Guide.
HYROX training FAQs
What are the 8 HYROX stations?
The race always follows the same order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges and wall balls.
Each station is preceded by a 1km run, meaning you must practice "compromised running" to prepare for the heavy-leg feeling during the race.
How much running is required for HYROX?
Since the race includes 8km of total running, running should make up about 50% to 60% of your total training volume. Focusing on a mix of zone 2 runs for cardio and high-intensity intervals for speed is often recommended.
Do I need to be an elite athlete to compete?
No, HYROX is designed for "every body", with Open, Pro, Doubles, and Relay categories. This makes it accessible for beginners while still providing a professional-grade challenge for more experienced competitors.
How often should I train for HYROX?
For most people, training 3 to 4 days per week provides a good foundation. This allows for two days of running and two days of functional strength work while leaving ample time for rest and recovery.
Take home message
When preparing for an endurance-based hybrid event like HYROX, you must look at all areas of your fitness. Run consistently to improve your cardiovascular engine, lift weights to build functional strength, and include specific station practice to master the movements.
A balanced plan will support your goals, help you stay fit, and ensure you have fun throughout the journey. Remember: work hard, but more importantly, work smart.
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