How to tackle your first Hyrox race — a complete guide
From zero to Hyrox finisher in 12 weeks. Everything you need to know about preparation, strategy and recovery.
Hyrox is one of the fastest-growing fitness races in the world. 8 kilometres of running, alternated with 8 functional fitness stations. Sounds simple. It isn't.
What is Hyrox?
A Hyrox race consists of: 8x 1km running, alternated with 8 work stations: SkiErg (1000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Rowing (1000m), Farmer's Carries (200m), Sandbag Lunges (100m), Wall Balls (100 reps).
12-week preparation
Phase 1 (weeks 1–4): Build aerobic base. 3x running per week, progressively building to 5–6 km per session. Getting used to the functional movements.
Phase 2 (weeks 5–8): Race-specific training. Combines running with directly subsequent work station training. Race-pace simulations.
Phase 3 (weeks 9–11): Intensification and race simulation. Full race simulation in week 10. Deload in week 11.
Week 12: Race week — tapering and mental preparation.
Race strategy
The biggest mistake beginners make: starting too fast on the first kilometre. Save energy for the work stations. The Sled Push and Farmer's Carries are the most exhausting stations — plan your pace around these.
General information, not medical advice and not a treatment. Pain that does not go away, pain at night, fever, numbness or loss of strength: see your GP or physio. Severe pain after a fall or accident, or an emergency: call 112.
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