The Ultimate Beginner’s Guide to Hyrox
What is Hyrox?
Hyrox is the ultimate fitness race—a grueling combination of running and functional strength that tests endurance, power, and mental grit. The race consists of 8 rounds of 1-kilometer runs, each followed by a functional workout station, making it a total of 8 kilometers of running and 8 workout stations.
Designed for both elite athletes and first-timers, Hyrox is an event where pacing, strategy, and efficient movement matter just as much as raw strength and speed. Whether you're coming from a running, CrossFit, or general fitness background, Hyrox is a race that challenges everyone in a unique way.
Let’s break down exactly what to expect during the race, the different competition divisions, and expert tips to help you train for your first event.
How Can You Compete? Hyrox Divisions Explained
Hyrox is designed to be inclusive, offering multiple ways to compete based on your fitness level and goals:
Singles Open – The standard division for individual competitors. You'll complete the full race alone with lighter weights than the pro division.
Singles Pro – For advanced athletes, this division increases the weights on stations like the sled push, sled pull, and farmer’s carry, making it even more challenging.
Doubles – Grab a partner and split the workload! Both athletes run all 8 kilometers, but they divide the functional stations however they choose.
Mixed Doubles – Similar to doubles, but one male and one female teammate share the work.
Relay – A team of four where each member runs two 1-kilometer segments and completes two workout stations. This is a great way to experience Hyrox in a more team-oriented setting.
No matter your fitness level, there’s a Hyrox division that fits your ability and training goals!
Hyrox Race Structure: What to Expect
The race follows a strict run-then-station format. You'll run 1 kilometer, then complete a functional station, repeating this cycle 8 times in the following order:
1. Ski Erg (1,000m)
The first test of the race is the Ski Erg—a full-body cardio workout that simulates cross-country skiing. It requires strong lats, core control, and proper breathing to maintain efficiency.
🔥 Pro Tip: Avoid sprinting the Ski Erg. Start with controlled strokes, focusing on a powerful pull and steady breathing to keep your heart rate in check for the rest of the race.
2. Sled Push (Heavy Push Over 50m)
One of the most dreaded stations, the sled push demands lower-body strength and endurance. The weight is significant, making technique essential for maintaining speed.
🔥 Pro Tip: Stay low and drive with your legs rather than using your upper body. Keep a consistent pace—grinding to a halt will make it even harder to restart.
3. Sled Pull (Heavy Pull Over 50m)
Similar to the sled push, but now you have to pull the weight using a rope. Grip strength and posterior chain endurance (hamstrings, glutes, and back) play a huge role.
🔥 Pro Tip: Use a walk back technique and take small, quick steps backward rather than big, exhausting steps. Keep your core tight to prevent wasting energy.
4. Burpee Broad Jumps (80m)
By this point, your heart rate is through the roof, and now you have to string together burpees with long jumps across 80 meters. This is a major endurance test.
🔥 Pro Tip: Find a rhythm—avoid exploding too high on the burpees, and take efficient jumps instead of overextending and burning out.
5. Rowing (1,000m)
Another cardio-heavy station, the rower requires a balance of leg drive and controlled breathing to avoid total burnout.
🔥 Pro Tip: Keep a consistent stroke rate (about 26-30 strokes per minute) and drive through your legs first, not your arms. Stay relaxed and efficient.
6. Farmer’s Carry (200m, Heavy Kettlebells)
Here, you’ll carry two heavy kettlebells for 200 meters. Grip strength, posture, and mental toughness are crucial.
🔥 Pro Tip: Hold the kettlebells close to your body, engage your core, and take small, quick steps rather than long strides to conserve energy.
7. Sandbag Lunges (100m, Weighted Lunges)
By now, your legs are exhausted, but you still have 100 meters of weighted lunges to complete. This is a mental and physical test of endurance.
🔥 Pro Tip: Breathe between each step, keep your torso upright, and focus on consistent depth—don’t burn out by going too fast too early.
8. Wall Balls (100 Reps, Targeted to 9ft/10ft)
The final challenge—100 wall balls. This movement requires squatting and throwing a weighted ball to a target overhead, demanding coordination and endurance.
🔥 Pro Tip: Break up the reps strategically—starting with 20-30 reps, then smaller sets as fatigue sets in. Keep a smooth rhythm and controlled breathing to finish strong.
3 Key Training Tips for Your First Hyrox
If you’re preparing for your first Hyrox, these three training tips will help you develop the endurance, strength, and strategy needed to cross the finish line strong.
1. Train with Zone 2 Running
A Hyrox race requires long-term endurance, which is best built through Zone 2 training—running at an easy, conversational pace to improve aerobic capacity. Aim for 2-3 Zone 2 runs per week to build a solid endurance base.
2. Simulate the Race Beforehand
Don’t let race day be the first time you experience Hyrox-style fatigue. Perform Hyrox simulations in training by combining 1k runs with stations at a controlled effort. This will teach your body how to recover mid-race and find your sustainable pace.
3. Master the Strength Standards
Make sure you can complete each station’s workload in training. This means pushing heavy sleds, improving grip strength for the farmer’s carry, and building leg endurance for wall balls and lunges. The stronger you are, the less fatigue will slow you down.
Ready to Start Your Hyrox Journey?
Training for Hyrox takes discipline, smart strategy, and proper preparation. Whether you're aiming just to finish or looking to compete, following a structured plan will set you up for success.
➡️ Download the Free Hyrox Training Guide and start training like a pro today!