HYROX training plan: how to get race-ready with confidence
HYROX is rapidly becoming one of the UK’s most exciting fitness challenges, with thousands of people signing up each year. Combining endurance running and functional strength, it’s a hybrid fitness race that pushes your limits and builds full-body fitness. But it’s not something you can just wing on race day. Whether you’re brand new to HYROX or just want a plan to follow, this guide will walk you through what to expect, how to train, and how to build confidence from week one.
What is HYROX training?
HYROX training is a structured way to prepare for the HYROX fitness race: 8km of running broken up by 8 functional workout stations. These stations include movements like sled pushes, sandbag lunges, and wall balls—designed to challenge your strength, cardio, and grit in equal measure.
It’s known as the “Fitness Race for Every Body,” and is open to all fitness levels. But make no mistake: this race is tough. The combo of running and strength means training needs to reflect both components.
Is it important to train for HYROX?
Yes — and not just for performance. HYROX demands physical endurance, muscular strength, proper functional training form, and smart pacing. Trying to complete this competitive event with no preparation can quickly lead to burnout, injury, or a tough time on event day.
Beginners especially benefit from structured training plans, whether it’s a bespoke 8-and-4-week training plan or a full 12-week training plan. With regular training, you’ll develop confident training habits, reinforce proper form, and build the capacity to sustain effort across 60–90 minutes — especially during compromised workouts that combine bodyweight exercises with intense cardio or resistance-based tasks.
A consistent approach helps keep glycogen levels and optimal hydration levels in check — both essential for maintaining energy throughout the race.
The Gym Group is proud to be an official HYROX training partner with 120 training clubs nationwide, making it easy find a gym and start your training!
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What to expect in a HYROX workout
Every HYROX race includes the same sequence:
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1km Run + Station 1: 1000m Ski Erg
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1km Run + Station 2: 50m Sled Push
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1km Run + Station 3: 50m Sled Pull
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1km Run + Station 4: 80m Burpee Broad Jumps
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1km Run + Station 5: 1000m Row
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1km Run + Station 6: 200m Farmers Carry
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1km Run + Station 7: 100m Sandbag Lunges
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1km Run + Station 8: 100 Wall Balls
Each station challenges your coordination, power, and aerobic capacity. The transitions are what make HYROX unique—your heart rate is already elevated from the run, and now you need to lift, push, or pull with control.
Step-by-step guide to burpees
How long do you need to train for HYROX?
While advanced athletes might jump in after 4–6 weeks, we recommend 8–12 weeks of progressive training for beginners or first-timers. This gives you time to build endurance, learn the movements, and adapt to the intensity.
Don’t panic if you’re short on time—even 4 focused weeks can make a difference if you train smart.
Free 4-week HYROX training plan
This beginner-friendly plan balances running, strength training, and HYROX-style sessions to prepare you holistically.
Week 1: Build Your Base | 2 x 3km easy runs | 1x strength session (squats, lunges, push-ups, rows) | 1 × functional strength circuit (sled push, goblet squats, rows, core holds) | Optional: light yoga or mobility session |
Week 2: Increase Intensity | 1 x interval run (400m x 6) | 1 × conditioning circuit (ski erg, sled push, wall balls, planks — 3 rounds) | • 1 x strength session (add kettlebell swings, planks, burpees) | • 1 x recovery walk or active recovery |
Week 3: HYROX Combos | 1 x 5km run | 1 x circuit: 500m row + farmers carry + lunges (x3 rounds) | 1 x strength + core (wall balls, push press, sit-ups) | 1 x flexibility/mobility |
Week 4: Mini Mock Race | 1 x 1km run + 3 stations (choose any) | 1 x full-body strength (low weight, higher reps) | 1 x short interval run (200m x 8) | 1 x full rest day |
Scale weights, distances, and reps based on your level. The goal is movement consistency and confidence.
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HYROX training tips for beginners
Prioritise form
Focus on range of motion and technique, not speed or weight
Start with manageable loads
Heavy weights can cause breakdown in technique if rushed
Transition practice
Try going from a run into a movement (e.g., 400m run + sled push)
Warm up and cool down
Don’t skip the basics—your shoulder joints and knees will thank you
Be consistent
Small, regular sessions are better than doing too much too soon. Build up gradually and trust the process.
What to eat and do before race day
The Week Before:
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Prioritise hydration
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Eat balanced meals with carbs, protein, and healthy fats
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Avoid overtraining
Race Day Nutrition:
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Time meals based on your start time (aim for your main meal 2–3 hrs before you race).
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Stick to familiar foods that you’ve used in training — balanced carbs + protein, light on fats/fibre.
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Top up with a snack (banana, oats, energy bar, yoghurt) if needed 30–60 mins before.
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Hydrate steadily throughout the day, sip water or electrolytes — don’t overdo it.
Mental Prep:
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Visualise the race flow
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Break it into chunks: 1km run, one station at a time
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Trust your training
FAQs about HYROX training
1. What is a HYROX workout?
A HYROX race is a set format: 8 × 1km runs broken up by 8 functional workout stations (like the SkiErg, sled push, and wall balls).
A HYROX workout, however, doesn’t always include running. Many training sessions are HYROX-inspired, focusing on the same functional movements (sled work, carries, lunges, rowing, etc.) but in circuits, intervals, or combos. This lets you build strength, endurance, and transitions — even without clocking up the full 8km every session.
2. How long do I need to train for HYROX?
Ideally 8–12 weeks, but even 4 focused weeks can help beginners.
3. Is HYROX harder than CrossFit?
They’re different. HYROX follows a fixed format with repeated functional training stations and consistent distances, making it a true competitive event focused on endurance. You’ll be expected to sustain effort across 8 x 1km runs with intense functional movements like dumbbell walking lunges, sled pushes, and wall balls. CrossFit, on the other hand, includes bodyweight exercises, heavy dumbbells, and technical barbell lifts like snatches or cleans, varying daily across different training clubs. While both test your fitness, HYROX leans more into interval training, high-volume output, and a predictable event structure — whereas CrossFit challenges adaptability, power, and technical skill.
4. What are the 8 HYROX exercises?
Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls, Ski Erg.
5. Can I train for HYROX on my own?
Yes! Just follow a structured plan and consider booking a PT session to refine your form.
6. What if I’ve already done a HYROX race?
If you’ve already completed your first HYROX, you’re likely aiming for a more competitive time or preparing for a higher division race. Moving beyond just finishing, your focus should shift to improving transitions, pacing, and refining challenging movements like wall balls, broad jumps, and the sled push.
Ready to take on your first HYROX?
Whether you're aiming to compete or simply finish strong, training smart is the key to success. Try a HYROX-inspired workout at your local gym or speak with a Personal Trainer to personalise your plan.