To prepare for your first Hyrox® you need to work on three things at once: the ability to run with accumulated fatigue, strength endurance across the eight stations, and the transition between running and exercise (what athletes call “jelly legs”). With 8 to 12 weeks of structured training, combining running, functional strength and station practice, you’ll arrive ready to complete the event. You can train the stations by booking a drop-in at boxes that have the kit, from €10 per session.
Here’s what each station is and how to build your preparation.
What Hyrox® is and what you’ll face
Hyrox® is a standardised event: 8 kilometres of running split into 8 sections of 1 km, and between each section, a functional station. It’s identical in any city, so you can prepare for exactly what you’ll face on competition day.
The order of the stations is always the same:
- SkiErg (1,000 m)
- Sled push
- Sled pull
- Broad jump burpees
- Row (1,000 m)
- Farmers carry
- Sandbag lunges
- Wall balls
Remember: between each station you run 1 km. The key isn’t just surviving each exercise, but doing it with your heart rate already high from the previous run.
The three pillars of training
1. Running with fatigue
Running fresh isn’t enough. Train your running after a strength block to get your body used to moving while tired. Alternate:
- Easy continuous runs for your aerobic base.
- 1 km reps at race pace.
- Run-station-run intervals to simulate the transition.
2. Strength endurance
The stations don’t demand maximal strength, but rather holding repetitions with good technique. Prioritise:
- Squats, lunges and deadlifts for the lower body (sleds, lunges, wall balls).
- Pulling and pushing work for the SkiErg, row and sleds.
- A stable core for the farmers carry.
3. Station-specific practice
If you can, train in a box with the real kit. The sled push, the SkiErg or the wall balls have a technique worth having automatic before the day of the event. This is where a drop-in at a box with Hyrox® equipment saves you surprises.
A rough week-by-week plan
A simple structure for 8-12 weeks, training 3-4 days:
- Weeks 1-3 (base): build aerobic endurance and learn the technique of each station without rushing.
- Weeks 4-7 (specific): introduce run-station intervals and increase your strength-endurance volume.
- Weeks 8-10 (simulation): do blocks that mimic the event, chaining running and stations together.
- Final week (tapering): reduce volume, keep some intensity and arrive rested.
Adjust the weeks to your starting point. If you come from CrossFit®, you already have many of these capacities; if you come from running, reinforce your strength.
Common mistakes to avoid
- Setting off too fast in the first kilometre and paying for it in the second half.
- Neglecting sled technique, which punishes your legs badly if you do it wrong.
- Not practising the transitions, the part that surprises debutants most.
- Forgetting mobility, key for the lunges and wall balls.
Where to train the stations
Not every gym has sleds, a SkiErg or Hyrox® sandbags. The flexible way to access the kit is to book a drop-in at boxes that have it, without needing to become a member. Look for centres in the CrossFit category or filter by your city and check what’s on offer before booking.
If you’re unsure whether to train CrossFit® or focus only on Hyrox®, it helps to read CrossFit vs Hyrox vs Cross Training. And if you’ve never booked a single class, start with what a CrossFit drop-in is and how to book.
Frequently asked questions
How long do I need to prepare?
With a reasonable fitness base, 8-12 weeks of structured training are enough to complete your first Hyrox®. If you’re starting from scratch, spend more time on your base.
Do I have to be a runner to do Hyrox®?
No, but running is half the event. If you don’t run, start by building aerobic endurance from the very beginning.
Can I train for Hyrox® without joining a box?
Yes. With a drop-in you access the kit of equipped boxes, paying only per session, from €10.
What do I take to a training session?
The same as any functional class. You’ve got the list in the checklist of what to bring to your first class.