The Ultimate Guide to Training for a Hyrox Competition
Hyrox has quickly become the go-to fitness competition for hybrid athletes worldwide, blending endurance, strength, and grit into an intense and rewarding event. Whether you’re an everyday gym-goer or a seasoned competitor, Hyrox is designed to push your limits and test your functional fitness like never before. This guide will break down what Hyrox is, the event structure, how to train effectively, and tips for programming your journey to competition day.
What Is Hyrox?
Hyrox, often called the “World Series of Fitness Racing,” is a functional fitness competition tailored for athletes of all levels. Unlike other fitness events, Hyrox balances strength and endurance in a structured and repeatable format, making it an accessible yet challenging test of athleticism.
The race consists of eight 1,000-meter runs, each followed by a functional workout station. Here is the exact Hyrox Competition Format:
| 1,000 Meter Run |
| 1,000 Meter Ski-Erg |
| 1,000 Meter Run |
| 50-Meter Sled Push |
| 1,000 Meter Run |
| 50-Meter Sled Pull |
| 1,000 Meter Run |
| 80-Meter Burpee Broad Jumps |
| 1,000 Meter Run |
| 1,000-Meter Row |
| 1,000 Meter Run |
| 200-Meter Farmer’s Carry |
| 1,000 Meter Run |
| 100-Meter Sandbag Lunges |
| 1,000 Meter Run |
| 75 or 100 Wall Balls (Category Dependent) |
Depending on your division (Open, Pro, Doubles, or Relay), weights, distances, and the division of tasks will differ. Each division caters to a specific level of fitness and experience, ensuring the competition is inclusive.
Hyrox Devisions
Hyrox offers multiple divisions to accommodate various fitness levels and preferences. Here’s a breakdown of each division:
Hyrox Open Division
- Who It’s For: The Open Division is perfect for first-time competitors or those looking to challenge themselves without the added intensity of the Pro Division.
- Weights and Distances: Standard weights and distances are used. For example, sled pushes and pulls are lighter compared to the Pro Division, making it more accessible.
Hyrox Pro Division
- Who It’s For: Designed for experienced athletes seeking a greater challenge.
- Weights and Distances: All weights are significantly heavier than the Open Division. For example, men’s sled pushes are around 170kg (374 lbs), and women’s sled pushes are around 125kg (275 lbs). These increased loads demand a higher level of strength and conditioning.
Hyrox Doubles Division
- Who It’s For: Pairs of athletes, either same-gender or mixed-gender teams, who want to share the workload.
- How It Works:
- Both partners must complete each 1,000-meter run together.
- Functional workout stations can be divided between partners as they see fit (e.g., one partner may handle a majority of sled pushes while the other focuses on burpee broad jumps).
- Communication and strategy are key in this division.
Hyrox Relay Division
- Who It’s For: Teams of four, typically from gyms, workplaces, or friend groups, looking for a more collaborative experience.
- How It Works:
- Each teammate completes two 1,000-meter runs and one workout station.
- This format allows participants to specialize in certain stations while reducing the overall workload.
Hyrox Master’s Division
- Who It’s For: Athletes aged 40 and above.
- Weights and Distances: Weights are slightly lighter than the Open Division, tailored to encourage participation from a wider age range without compromising the challenge.
Hyrox Youngstars (Youth Division)
- Who It’s For: Athletes aged 16-18.
- Weights and Distances: Weights are scaled down to make the competition age-appropriate, while still promoting a sense of achievement and competitiveness.
Each division offers a unique way to experience Hyrox, allowing participants to choose the format that aligns with their fitness level and goals.
Why Choose Hyrox?
Hyrox is more than a fitness race; it embodies the grit and determination required to push past physical and mental barriers. As Cody McBroom, CEO of Tailored Coaching Method, puts it: “Hyrox allows the average person to achieve elite levels of athleticism while redefining what it means to be fit.” With a focus on functional movements, aerobic capacity, and resilience under fatigue, Hyrox delivers a balanced and comprehensive challenge.
For athletes transitioning from bodybuilding, CrossFit, or endurance sports, Hyrox provides a low-injury-risk alternative to test and expand their fitness capabilities.
How to Train for a Hyrox Competition
1. Understand the Demands
Hyrox is a unique blend of aerobic endurance, metabolic conditioning, and functional strength. Training requires:
- Aerobic Base: Developing a strong aerobic base is the foundation of Hyrox success. The aerobic system is responsible for fueling longer-duration, lower-intensity efforts and plays a critical role in recovery during high-intensity intervals. In Hyrox, with its repeated 1,000-meter runs and demanding workout stations, a well-trained aerobic system ensures you can maintain steady energy output throughout the race and recover quickly between stations.To build your aerobic base:
- Zone 2 Training: Spend 2-3 days per week in Zone 2 heart rate training, which is 60-70% of your maximum heart rate. This includes long, steady runs, cycling, or rowing at a conversational pace.
- Progressive Long Runs: Gradually increase the distance of your weekly long run, aiming for 8-12 miles over time.
- Aerobic Threshold Workouts: Incorporate tempo runs (sustained efforts at 80-85% of your max heart rate) to push your aerobic threshold and improve efficiency.
Developing your aerobic base not only supports sustained performance but also minimizes fatigue buildup, enabling you to push harder during high-intensity efforts.
- Anaerobic Capacity: High-intensity intervals are essential for handling the short bursts of effort required during functional stations. Training your anaerobic system improves your ability to perform explosive movements under fatigue. Include sessions like 400-meter sprints, hill repeats, or Tabata-style intervals (20 seconds on, 10 seconds off for 8 rounds).
- Functional Strength: Movements like sled pushes, wall balls, and farmer’s carries require a blend of strength and stamina. Prioritize compound lifts (squats, deadlifts, presses) in your strength training program. Gradually add weight to mimic the resistance you’ll encounter in competition, ensuring your technique remains strong under load.
- Skill Proficiency: Familiarity with Hyrox-specific movements is critical for efficiency and avoiding wasted energy. Practice these movements regularly:
- Ski Erg: Focus on rhythm and pacing.
- Sled Work: Emphasize both push and pull mechanics.
- Burpee Broad Jumps: Work on explosive power and smooth transitions.
- Wall Balls: Perfect your squat depth and throw accuracy to meet competition standards.
2. Periodization and Progression
A well-designed training plan should follow a structured periodization model, progressing over time to peak on race day:
- Base Phase (12-16 weeks out): Build aerobic capacity and foundational strength. Focus on long runs, steady-state cardio, and basic lifts (squats, deadlifts, presses).
- Weekly Schedule Example:
- 3 aerobic-focused workouts (e.g., long run, steady-state cycling, or rowing)
- 2-3 strength sessions (emphasizing compound lifts)
- Weekly Schedule Example:
- Build Phase (8-12 weeks out): Increase intensity with interval runs, heavier resistance training, and metabolic conditioning circuits mimicking Hyrox workouts. This phase bridges your aerobic base with the higher demands of competition.
- Add sessions like:
- 6 x 800-meter intervals at race pace
- Sled push and pull circuits with progressive weight increases
- Add sessions like:
- Peak Phase (4-8 weeks out): Transition to sport-specific training. Incorporate full Hyrox simulations, where you alternate running with workout stations. Gradually taper volume while maintaining intensity to allow for recovery and optimal performance on race day.
3. Programming Tips
- Run-Workout Intervals: Simulate race conditions by running 1,000 meters, then completing a functional movement (e.g., sled push or burpee broad jumps). Repeat 4-6 times.
- Strength-Endurance Circuits: Perform circuits combining compound lifts (trap bar deadlifts, bench presses) with functional movements (farmer’s carries, wall balls).
- Skill Practice: Dedicate time to perfecting Hyrox-specific techniques, like efficient transitions between exercises.
- Conditioning Workouts: Include long-distance runs (6-10 miles) and high-intensity intervals (e.g., 400-meter repeats).
Sample Week: Hyrox Training Plan
| DAY 1 (A): UPPER BODY | ||
| 1.) Face Pull + Bent Over Chest Throw | 3 Sets | 12-15 Reps |
| 2.) BB Bench + T-Bar Row | 3-4 Sets | 8-10 Reps |
| 3.) DB Military Press + 1 Arm Pulldown | 3 Sets | 10-12 Reps |
| 4.) Chest Fly + Reverse Fly | 3 Sets | 15-20 Reps |
| 5.) Tricep Pushdown + Supinated Curl | 3 Sets | 10-20 Reps |
| 6.) Tricep Extension + Hammer Curl | 3 Sets | 10-20 Reps |
| DAY 1 (B): ANAEROBIC CONDITIONING | ||
| Warm Up: 1 Mile @ 8 Min/Mile Pace | ||
| Sprint Ladder: 400m x1, 300m x1, 200m x1, 100m x1 | ||
| Cooldown: 1 Mile @ 8:30-9 Min/Mile Pace | ||
| DAY 2: LOWER BODY | ||
| Box Jump | 3 Sets | 3-5 Reps |
| Seated Leg Curl | 3 Sets | 12-15 Reps |
| BB Squat Variation | 4 Sets | 4-6 Reps |
| Lunge Variation | 3 Sets | 10 Reps Per Leg |
| Hip Thrust | 3 Sets | 10-15 Reps |
| Sled Push + Farmer’s Carry | 4-5 Sets | 40-60 Meters |
| DAY 3 (A): UPPER BODY | ||
| 1.) Band Pull Apart + LandmineRotational Press | 3 Sets | 10 Reps + 5 Per Arm |
| 2.) BB OHP + Pulldown | 3-4 Sets | 8-10 Reps |
| 3.) DB Bench Press + 1 Arm Cable Row | 3 Sets | 10-12 Reps |
| 4.) Lateral Raise + Reverse Fly | 3 Sets | 15-20 Reps |
| 5.) Tricep Pushdown + Supinated Curl | 3 Sets | 10-20 Reps |
| 6.) Tricep Extension + Hammer Curl | 3 Sets | 10-20 Reps |
| DAY 3 (B): AEROBIC CONDITIONING | ||
Aerobic Circuit: 40 Min @ Zone 2-3 HR (Continuous Movement)
|
||
| DAY 4: AEROBIC CONDITIONING | ||
| Run: 60 Min or 6-8 Miles @ Zone 2 Pace |
| DAY 5: FULL BODY | ||
| DB Y-T-I’s + Mini-Band Lateral Walks | 3 Sets | 15 (5 Each) + 20 Reps |
| Band Resisted Broad Jumps | 4 Sets | 3-5 Reps |
| Trap Bar + DB Bench | 4 Sets | 6-8 Reps |
| Split Squat Variation + Chin or Pull Up | 4 Sets | 8-12 Reps |
| Circuit:
– Ab Wheel Rollout – Sled Push/Pull – Sandbag Carry |
4-5 Sets | – 10-15 Reps
– 40-60 Meters – 40-60 Meters |
| DAY 6 (Saturday): HYROX MOCK DAY | ||
Perform a Hyrox Mock Circuit!
|
How To Fuel For Hyrox (Competition Day)
Proper nutrition and hydration are essential for peak performance during a Hyrox competition. Here’s how to plan your fuel strategy:
The Week Before the Competition
- Calories: Maintain your regular calorie intake, but focus on nutrient-dense foods. Avoid experimenting with new foods or diets to minimize digestive issues.
- Carbohydrates: Gradually increase your carbohydrate intake to 50-55% of your total calories. This ensures glycogen stores are fully replenished for race day.
- Hydration: Aim to drink 3-4 liters of water daily. Include electrolytes (sodium, potassium, magnesium) to optimize fluid balance.
- Sodium: Slightly increase sodium intake by adding a pinch of salt to meals or incorporating electrolyte tablets to prepare your body for sweat losses.
The Day Before the Competition
- Meals: Prioritize carbohydrate-rich meals with moderate protein and low fat to facilitate digestion. Examples include pasta with lean protein, rice and chicken, or oatmeal with fruit.
- Hydration: Continue drinking water throughout the day, aiming for clear urine by evening. Add an electrolyte drink to your routine.
- Avoid Alcohol and High-Fiber Foods: These can dehydrate you or cause digestive discomfort during the race.
The Day of the Competition
- Pre-Race Meal: Eat 2-3 hours before the event. Focus on easily digestible carbohydrates (e.g., toast with honey, a banana, or a low-fiber energy bar) and a small amount of protein.
- Hydration: Start the day with 500-750 ml of water, including electrolytes. Sip on water leading up to the race but avoid overhydration.
- During the Event:
- Carbohydrates: Use energy gels or chews every 30-45 minutes to maintain energy levels.
- Hydration: Drink 200-300 ml of water or electrolyte drink every 20-30 minutes, depending on sweat rate.
- Sodium: Include a salt stick or electrolyte tablet if you’re a heavy sweater or the environment is particularly warm.
By planning your fuel strategy effectively, you can optimize energy levels, avoid fatigue, and perform at your best during Hyrox.
What Shoes To Wear For Hyrox
Choosing the right shoes for Hyrox is critical for both performance and injury prevention. The competition demands a blend of running efficiency and stability for functional movements, so your footwear must support both.
Key Features to Look For:
- Cushioning and Responsiveness:
- Shoes should have moderate cushioning to absorb impact during runs without compromising responsiveness. Look for models with lightweight midsoles that provide energy return. A good stack height to aim for with your Hyrox comp shoe is 40mm or less; this is why some endurance running shoes might not be the best bet, as they provide more than 40mm of stack height.
- Traction and Grip:
- A reliable outsole with excellent grip is essential, especially for sled pushes, burpee broad jumps, and farmer’s carries. Consider shoes with rubber outsoles designed for multi-surface use.
- Stability and Support:
- Functional movements like lunges and wall balls require lateral stability. Shoes with a secure fit and reinforced sidewalls are ideal to prevent ankle rolling or instability.
- Durability:
- Hyrox involves repetitive high-impact activities, so choose shoes with durable materials that can withstand wear and tear.
The Top 3 Hyrox Training Shoes:
PUMA FUSE Hyrox Edition:
- Specifically designed for Hyrox athletes, the Puma FUSE Hyrox shoes offer a perfect balance of cushioning, stability, and durability. With features like a high-traction outsole and reinforced upper, they’re built for both running and functional fitness.
Nike Air Zoom Aphafly Series:
Known for running and potentially the coolest looking shoe, this shoe is ideal for some and problematic for others competing in Hyrox. The Nike Air Zoom Alphafly shoe has a 39mm stack height which is pushing the limits for a fitness competition like Hyrox, however this truly does boil down to preference more than anything.
HOKA Clifton Series:
If you prefer extra cushioning for the running segments, but the Nike’s (and other 40mm stack height shoes) have a little too much cushion for you, the HOKA Cliton series offers a lightweight, responsive ride with adequate support for transitional movements.
Tips for Selecting Your Shoes
- Test Them in Training: Never wear new shoes on race day. Test your chosen pair during training to ensure they meet your needs.
- Rotate Shoes: Consider rotating between running-specific shoes and functional training shoes in your Hyrox preparation to balance comfort and performance.
- Break Them In: Make sure your shoes are well broken in to avoid blisters or discomfort during the race.
Investing in the right footwear can make a significant difference in your Hyrox performance, ensuring you stay comfortable, efficient, and injury-free throughout the event.
Competing with Confidence
Hyrox is more than a race—it’s a journey that pushes you to new limits. Best of all, it’s a competition platform that ANYONE can join in on and push themselves to their own individual limits!
I am in no way, shape, or form affiliated with Hyrox, however I’ve jumped in to compete alongside multiple coaches from my staff and even a group of clients, who are all individually flying to meet us on the competition floor. If you want to consider jumping into the Hyrox movement and competing yourself, here’s a list of everything they have coming in 2025:
2025 Hyrox Competition Schedule
Myprotein HYROX Manchester II
Dates: January 24–26, 2025
Location: Manchester, United Kingdom
Details: A weekend of intense competition with divisions including Open, Doubles, Pro, and the new Friday Night Relays.
HYROX Las Vegas
Dates: February 1–2, 2025
Location: Las Vegas, USA
Details: Experience the thrill of HYROX in the entertainment capital of the world.
HYROX Maastricht
Dates: February 1–2, 2025
Location: Maastricht, Netherlands
Details: Join us for a challenging race in the heart of Europe.
HYROX Auckland
Dates: February 1–2, 2025
Location: Auckland, New Zealand
Details: The premier HYROX event in the Southern Hemisphere.
HYROX Turin
Dates: February 8–9, 2025
Location: Turin, Italy
Details: Test your fitness in the beautiful city of Turin.
HYROX Guadalajara
Dates: February 8, 2025
Location: Guadalajara, Mexico
Details: Compete in Mexico’s vibrant cultural hub.
HYROX Switzerland
Dates: February 8–9, 2025
Location: Sankt Gallen, Switzerland
Details: Challenge yourself amidst the Swiss Alps.
HYROX Bilbao
Dates: February 15–16, 2025
Location: Bilbao, Spain
Details: Experience HYROX in the Basque Country.
HYROX Houston
Dates: March 15–16, 2025
Location: Houston, USA
Details: Everything is bigger in Texas, including HYROX.
HYROX Valencia
Dates: March 8–9, 2025
Location: Valencia, Spain
Details: Race along the Mediterranean coast.
HYROX Washington D.C. (Open North American Championships)
Dates: March 29–30, 2025
Location: Washington D.C., USA
Details: Compete in the annual HYROX Open North American Championships, featuring individual and team events.
HYROX World Championships
Dates: June 12–15, 2025
Location: Navy Pier, Chicago, USA
Details: The pinnacle event of the HYROX season, bringing together top athletes from around the globe.
For the most up-to-date schedule and additional events, visit the official Hyrox website.
By staying informed and aligning your training with upcoming competitions, you’ll be ready to tackle any Hyrox event with confidence and determination.
For more training tips and personalized coaching plans, explore Tailored Coaching Method or connect with Cody McBroom on Instagram at @codymcbroom. Together, we’ll redefine what’s possible.
