HYROX is the perfect hybrid training mashup of endurance and functional fitness, with a HYROX race the ultimate test for hybrid athletes.

A HYROX competition is fitness racing at its finest, drawing athletes from across the spectrum. In a standard HYROX race, the 8 functional workout stations are performed between 1km running intervals, in the following order:

  1. 1,000m SkiErg
  2. 50m Sled Push
  3. 50m Sled Pull
  4. 80m Burpee Broad Jumps
  5. 1,000m Rowing
  6. 200m Farmer’s Carry
  7. 100m Sandbag Lunges
  8. 75 (for women) or 100 (for men) Wall Balls

It’s a test of grit, stamina, and strength wrapped into one high-energy event that welcomes all fitness levels with categories like Open, Pro, Doubles, and Relay.

Whether you’re eyeing the podium or just want to finish, training for a HYROX race takes more than grit. It’s about working smarter, not just harder.


Build Your Base Before Going Full Hybrid

Before diving into the intense HYROX-specific sessions, it’s important to establish two solid foundations: aerobic endurance and functional strength.

Start with more traditional training blocks:

  1. Focus your running on becoming a consistent 10-15km runner.
  2. Separate your lifting from your cardio sessions initially.
  3. Strength work should develop movement efficiency, power, and muscular endurance.

Focus on Technique

Before worrying about how fast you can push a sled or slam out wall balls, master your form.

Efficient technique saves energy, reduces injury risk, and keeps you moving when fatigue hits. The same goes for transitions between stations – smooth is fast.

Working with a coach who understands HYROX-specific movements can help you learn how to move smart. Once technique is dialled in, then you can start chasing faster times and heavier weights.

Hybrid Training: Where It All Comes Together

Once you have a solid base, you can start layering in hybrid-style workouts. These sessions combine running and strength-based functional movements – mimicking what you’ll face on race day.

A sample training week might look like this:

  • Monday: Long run (build aerobic capacity)
  • Tuesday: AM – strength, PM – ERG intervals (like rowing or SkiErg)
  • Wednesday: Interval or threshold run
  • Thursday: Heavy strength day (sleds, carries, compound lifts)
  • Friday: Easy run or complete rest
  • Saturday: HYROX simulation session (run + functional stations)
  • Sunday: Active recovery (yoga, mobility, hiking)

As race day nears, your training should start to resemble the actual HYROX format more closely. That means more back-to-back station simulations, run-functional movement transitions, and race-specific pacing practice.

Pace Like a Pro

HYROX races are long enough to burn you out if you go out too hot. The trick? Pacing. Start at a controlled, sustainable effort.

Many athletes make the mistake of blasting out of the gates – and pay for it by the halfway point.

Monitor your heart rate, find your rhythm, and save that final push for the last couple of stations. This strategy is what separates finishers from faders.

Recovery: Your Secret Weapon

HYROX training is demanding. It taxes your muscles, lungs, and nervous system. That’s why recovery isn’t optional – it’s essential.

Here’s how to stay on track:

  • Prioritise sleep (your best recovery tool).
  • Schedule active recovery days with yoga, walking, or mobility work.
  • Use HRV or readiness tracking tools to monitor fatigue.
  • Periodise your training with easy weeks and deloads between big blocks.

Embrace the Hybrid Lifestyle

HYROX is more than just a race – it’s a training philosophy. Hybrid training blends strength, endurance, and function in a way that not only prepares you for the competition but also improves your overall health, resilience, and athleticism.

And science backs this up: combining cardio and strength training improves metabolic health, lowers disease risk, and supports weight management better than doing either one alone.

Plus, the variety keeps training fun and fresh – whether you’re crushing a sled push or heading out for a long trail run. And isn’t that what it’s all about?

Train Harder and Smarter

Training for HYROX isn’t about being the biggest or the fastest – it’s about being the most well-rounded. Build your engine, hone your strength, and polish your technique.

Prioritise recovery, nail your pacing, and stay consistent. Whether you’re aiming to crush your first race or shave minutes off your PB, remember: every rep, every run, every rest day counts.