A fast-growing fitness race that combines functional strength exercises with endurance running, Hyrox offers a unique and challenging test of fitness. Bridging the gap between traditional endurance racing and strength competitions, Hyrox has quickly become a favourite among fitness enthusiasts worldwide. Hosting over 80 races worldwide in 2025, the hype around Hyrox has never been bigger. With over 550,000 athletes taking part this year, Hyrox is the latest exercise trend that gathers spectators and participants to venues around the world, creating a stadium-like atmosphere for this unique race.
If you’re interested in taking part in this hybrid race and seeing your name on global leadboards, our beginner’s guide is here to help you get started on your Hyrox training journey. Whether you're aiming to complete your first race or improve your performance for your next one, understanding how to train effectively for the event’s specific demands is essential. Keep reading as we break down the event format, outline key training principles, and provide practical tips to help you build the strength, stamina, and mental toughness needed to take on your first Hyrox.
What is Hyrox?
Hyrox is a competitive fitness race that includes a standardised indoor format of a range of functional exercises interspersed with running. Designed to be accessible to athletes of all levels, each Hyrox event follows the format of eight functional workout stations that include exercises like sled pushes, rowing, burpees, wall balls and more, interspersed with eight 1-kilometre runs. Hyrox is open to all fitness levels, with categories like Open, Pro, Doubles, and Relay, so everyone can get involved.
Each race is hosted indoors, usually in large exhibition halls, creating an immersive and electrifying race, where spectators can support you from the beginning to the very end.
The beauty of this race format is that it remains consistent across the globe, enabling global leaderboards and a cumulative World Championships at the end of each race season.
What are the 8 stations in Hyrox?
Between each 1km run in Hyrox, you will encounter 8 different functional workout stations. Each station will include the following exercises:
1000m SkiErg - This first exercise is an ergometer that predominantly targets the arm, shoulder and core muscles, and when done efficiently, can also engage the lower body, making it a full-body workout.
50m Sled push - This exercise targets the lower body muscles, including the entire posterior chain, core and anterior thigh muscles. This can be a challenging exercise and one that you should add to your training regime before taking part in the race.
50m Sled pull - This uses your whole body to pull the sled you just pushed back to its starting position in the previous exercise. Make sure for both sled exercises, you have particularly grippy shoes to aid your stability.
80m Burpee broad jumps - This is another full-body exercise that gets your heart rate up. It’s like a traditional burpee, except you jump forward with each rep to hit the 80m mark.
1000m Rowing - This exercise is the second ergometer of the race and uses mainly your upper body and core to get your heart rate up. This also signifies the beginning of the second phase of your race.
200m Farmers carry - This next move focuses on engaging your upper back, core and grip strength and requires you to carry heavy weights by your side while travelling for 200m.
100m Sandbag lunges - This exercise targets your glutes and requires you to hold a sandbag of 10, 20 or 30 kilograms on your back whilst lunging for 100m.
75/100 Wall balls - Finally, this exercise targets the whole body and requires you to throw a weighted ball up at a target on the wall and squat down as you catch the ball, then repeat for 75 to 100 reps.
Regardless of your existing fitness levels, training for these exercises is vital. Learning to manage transitions, pace your runs, and move efficiently through the various stations will give you the best shot at a strong performance on race day.
How to train for Hyrox?
Although Hyrox is considered to be a fitness race for everybody, it still requires some level of training in both strength and endurance before taking part. Hyrox is quite an intense event that tests your endurance; therefore, it is necessary to train beforehand to minimise the risk of injury and maximise your performance. The key to training well for Hyrox is to build a steady aerobic base to prepare you for the running aspect, and incorporate various strength and functional exercises to build up your strength and stamina.
The length of time it should take to train for a Hyrox will vary depending on your base level of fitness. If you are already an avid runner or gym-goer, then you may find it easier to take part without changing too much of your existing exercise routine. However, if you’re new to fitness or have little experience in these various exercises, you should consider building a comprehensive training plan.
In order to ensure you are at peak level of fitness prior to your race, we would recommend training for a minimum of 12 weeks; however, if you can commit to training consistently 3 to 4 times per week, then 8 weeks of training may be sufficient. Below is an example of a Hyrox training schedule for beginners that will ensure you are well prepared for the race.
Day One: Running and a Hyrox-specific workout
The first day of your training should start with a steady 20-30 minutes of running. The aim is to gradually increase the distance and length of time you run each week. Incorporate steady runs of 6–8 km to develop your aerobic base, alongside interval sessions like 4×1 km runs at your target race pace with short rest periods. For beginners, consider incorporating walk/run intervals to slowly build up your endurance.
Following your run, you should start to practice the various exercises that are involved in the Hyrox workout as mentioned above. The key here is to focus on maintaining good form and gradually increasing the weight over time in order to prevent injury.
Day Two - Focus on strength and conditioning
The second day of your training should focus on compound exercises like squats, deadlifts, lunges, and push-ups with manageable weights to increase difficulty. Include exercises similar to what you will do at Hyrox, like farmer's carries, lunges with weight, and core exercises like planks and russian twists. These functional strength moves should target both the upper and lower body, including push and pull exercises, so you can build stamina and grip strength.
Always make sure to warm up and cool down properly each day of training in order to prevent injury.
Day Three - Hyrox simulation
On day three, we suggest trying a shorter version of a Hyrox workout, incorporating running and Hyrox-specific exercises in a circuit format. This will help you practice transitions between different movements, helping you to build race-day pacing and train your body to manage fatigue. Don’t push yourself too hard at first if you’re a beginner - slow and steady wins the race!
Day Four - Active recovery or cardio
If you can train for a fourth day, we suggest adding another cardio session to build up your cardiovascular fitness. If you’re not feeling up to it, it is okay to opt for active recovery instead, like walking, cycling or swimming, or to just rest completely. Remember that prioritising rest and recovery is the key to improving your performance.
Incorporating mobility stretches during this day will also help you to stay flexible and resilient, allowing you to train harder and more consistently.
Repeat
The key to reaching peak performance in preparation for this race is to repeat the above training plan for 8 to 12 weeks. Make sure that as you practice each weighted exercise, to gradually increase the weight to build up your strength and endurance, and when practising running, try to increase your speed with interval training.
What are the benefits of Hyrox?
Hyrox not only challenges your endurance, strength and cardiovascular fitness but it is also a great test of your mental power. It’s a uniquely effective, scalable fitness challenge for anyone looking to elevate their physical and mental limits. There are many benefits to taking part in a Hyrox race that don’t just centre around fitness.
Improve your overall fitness
Challenging both your cardiovascular endurance and functional strength, the training process for Hyrox requires you to practise a variety of exercises which all come together to help improve your athletic ability overall, even after the Hyrox race. Targeting every major muscle group and increasing aerobic capacity, this race is an excellent way to improve your overall fitness levels.
Can aid in fat loss
Although fat loss is not the aim of Hyrox training, it can be an additional benefit. The high-intensity, full-body nature of this training can burn a significant number of calories while promoting lean muscle mass development, which is an ideal combination for improving body composition and overall health. If weight loss is something you are working towards, Hyrox training can be a great way to help put you in a calorie deficit. However, if this is not a goal of yours, then ensuring you incorporate the appropriate nutrition to support you through your training is important.
Introducing you to new, like-minded people
Hyrox events are also a great chance to be sociable and get to know other people who share the same fitness goals as you. These races have a strong social and community element, so you will end up meeting like-minded people and experience a competitive but supportive atmosphere on race day. With hundreds of spectators cheering you on, as well as those taking part in the race, the sense of community it brings can be great.
Benefit your everyday physical movements
The movements you train for with this race incorporate a variety of pushing, pulling, carrying and lunging which are all highly transferable to everyday life. Therefore, training for this challenge will help you to gradually improve your base level of fitness and improve your mobility, enhancing your posture, stability, and resilience for physical tasks outside the gym.
Improve mental clarity
Exercising consistently can also have a positive effect on your mental health, and working towards the end goal of Hyrox can also positively impact your confidence and overall mental wellbeing. These events are physically demanding and mentally relentless, with the format forcing you to push through fatigue and stay disciplined, which can improve mental toughness and sharpen resilience.
Get training with the help of Start Fitness
If you’re eager to become a part of the #HYROXFAMILY, we’ve got all the kit you need to get you started on your training. Browse through our Hyrox collection to find everything you need to take part in this incredible race, and if you’re stuck on what clothing and footwear is best, head on over to our Hyrox buyer’s guide to find out more.