How To Train For HYROX

If you’re gearing up for your first HYROX race and you’re not quite sure how to optimize your training, you’re in the right place. Training for HYROX is unique because the event requires a balance between strength and endurance. In this blog, we’ll delve into the concept of periodization and showcase two case studies—meet Tracey and Emily—to help you understand how to create a HYROX-specific training plan that works for you.

Getting Started

It’s important to preface all of this with the notion that there’s no one size fits all approach. Whilst there’s some cracking info in here, ultimately it’s up to you to do a little bit of self-discovery or work with us to do it for you!

How Long Do You Need to Train for a HYROX?

Let’s dive right into the crux of the matter: how long does it take to train for a HYROX? And this is the first question you need to ask yourself as it largely depends on your current fitness level and individual goals.

Starting Point Matters

If you’re already in good shape, with regular workouts that include some of the Hyrox movements, you could need far less time than someone who has been getting into functional training more recently. 

If you’re well versed in running and you’re accustomed to the Hyrox movements, you could be ready to tackle the event in no time. If you’re newer to fitness, here are some benchmarks for you to consider before you sign up for your first Hyrox event:

• You’re capable of running/jogging 5km without the need to walk more than once or twice
• You can complete two minutes of body-weight walking lunges without stopping
• You can Row and Ski 1,000m in under six minutes each 
• You can complete 100 Air Squats in under six minutes

If you answered yes to all of those, you could be ready for a HYROX event in as little as 8 weeks. However, if there are a couple of those you aren’t too sure about, it might take closer to 16-20 weeks.

Fitter, Faster, Stronger
One Day at a time

Got a race lined up? Then Race Ready is your for!

Otherwise strengthen your weaknesses each and every day with RoxDaily

7-day free trial | Cancel anytime

Race ReadyRox Daily

Hyrox Divisions

HYROX is built to welcome participants across all skill levels and backgrounds, boasting a 99% finish rate for athletes! With a selection of 10 distinct divisions, there’s a race that fits just about everyone.

Here are your age categories with a little insight into who we recommend should tackle them:

Men’s Pro Division

Women’s Pro Division

The pro race is TOUGH. But the difference between open and pro is largely down to the weights used for movements. Now you will need to be generally fitter to tackle the pro division, but if you’re starting with a foundation of strength, the jump may not be as big as you first think.

Men’s Singles (Open)

Women’s Singles (Open)

The Open is the entry-level individual’s division. Whilst things are a little lighter in this division the volume compared to the pro division is almost identical. So you’ll still need to build a well-rounded level of fitness to take this challenge on. 

Doubles (Men, Women or Mixed)

For the doubles division the workload at the workout station is shared. This means that, whilst you still need to be capable of running the full eight kilometers, you will get some rest bite when you’re in the RoxZone. 

This division is also great for newbies because you’re doing the whole thing alongside a buddy! The whole experience will be a little easier with someone to help you through it. From sharing the logistics to figuring out the race strategy, it’s always handy to have an extra pair of hands. You’ll also have someone to push you in the race. This will come in very handy when you’re half way through and need a little boost. 

On the flip side, this division is also ferociously competitive! As we said, you half the work, so for the fit folk amongst us, that just means when it’s your turn to dig in on the workout stations, you can really dig in deep knowing there’s a little rest around the corner. 

How to structure your Hyrox training 

To make our lives a little easier we’re going to introduce a couple athletes, now they’re made up of course but each athlete has a particular set of skills, strengths and weaknesses that will allow us to illustrate how we’d suggest they train for their Hyrox event. 

Meet the Athletes: Tracey and Emily

To illustrate the value of personalized training plans, we’ll be following Tracey and Emily, two athletes with very different starting points.

Tracey is a powerhouse in the gym with great strength scores. She can dominate the weight-based challenges in HYROX, but her running pace isn’t quite up to snuff.

Emily, on the other hand, is an aerobic machine. Put her on the track, and she’s off like a rocket. However, when it comes to lifting, she has room for improvement.

The Importance of Self-Assessment

Before diving into your own HYROX training plan, take a moment for some self-assessment. What are you good at? Where could you improve? Maybe you can sprint like Emily but could work on your lifting skills. Or perhaps you’re more like Tracey, strong as an ox but less swift on your feet.

Balance is Key

Having a balanced skill set is crucial for HYROX, as the challenges you’ll face range from lifting heavy weights to running multiple kilometers. Keep your ego at the door; this is all about getting an accurate picture of your abilities.

Understanding Periodization: A Quick Primer

Before we dive into our case studies, let’s get acquainted with periodization. Periodization is all about breaking down your training into cycles and phases. Each phase focuses on specific skills or fitness aspects that will contribute to your overall performance. The magic here is that it allows you to zoom in on both your strengths and weaknesses and make incremental improvements over time.

Creating a Training Plan: Tracey’s Road to HYROX

For Tracey, our strength athlete, the training plan needs to focus primarily on improving aerobic conditioning—specifically running. The plan is broken down into three months, each with a different focus:

Month 1: The Aerobic Foundation

In the first month, Tracey will focus 70% of her time on running and aerobic exercises. The remaining 30% will be reserved for maintaining her strength.

Month 2: Building Up Strength

During the second month, the focus shifts to a 60-40 split. This means Tracey will spend more time in the gym working on strength exercises but still maintain a considerable amount of time for aerobic conditioning.

Month 3: The Final Push

As the race approaches, Tracey’s training will level out to a 50-50 split between strength and aerobic conditioning to ensure she is well-rounded and ready for the challenges ahead.

Emily’s Road to HYROX: A Flip Side

Emily’s training plan would be the exact reverse of Tracey’s. Starting out, she will focus more on strength training in the gym. As she moves closer to the race, she’ll gradually include more running and aerobic exercises.

The Bottom Line: Flexibility and Balance

Ultimately, whether you’re like Tracey, Emily, or somewhere in between, the goal is to balance out your strengths and weaknesses to excel in the HYROX competition. Personalize your training regimen, assess and reassess your strengths and areas for improvement, and be flexible in your approach.

Consistency is Key

Remember – consistency trumps intensity. It’s better to commit time each day rather than trying to cram all your exercise into one or two days per week.

To conclude this section effectively, we’ll reiterate this key point: the duration needed for successful HYROX training hinges heavily on multiple factors, most notably your starting point and commitment level. Tailor your training plan accordingly!

Are you pumped up yet? Remember, HYROX is as much about your journey of preparation as it is about the day of the event. Equip yourself with the right training plan and go crush it!