Hyrox training
Train for the race.
Finish it strong.
The complete Hyrox training programme — running progression, all 8 stations, strength work, and race-day pacing. Personalised to your level and schedule. First 8 weeks free.
What's included
Everything you need. Nothing you don't.
A complete Hyrox training system — running, stations, strength, and pacing — all structured and ready to go.
Running Progression
Build from 5K to 8K endurance with interval training and tempo runs structured for race-day splits.
Station Practice
Specific workouts for all 8 Hyrox stations with technique cues and progressive loading each week.
Weekly Schedule
4–5 training days per week with clear session structure, built around your event date and availability.
Pacing Strategy
Race-day pacing guides and split targets calibrated to your fitness level so you negative-split the run legs.
Strength Integration
Lower-body and posterior-chain strength work timed to support your runs — not clash with them.
Plan Adjustments
Miss a session? The plan adapts to keep you on track without piling up the volume in the next week.
Sample training week
What a week looks like.
Balanced across run sessions, station practice, and strength — with room to breathe.
SkiErg + Running Intervals
500m SkiErg + 400m repeats × 6
Rest or Mobility
Light stretching and recovery
Strength + Sled Work
Lower body + sled push/pull practice
Rowing + Burpee Broad Jumps
Technique work + 500m row intervals
Rest
Full recovery day
Long Run + Wall Balls
5–6K easy pace + wall ball technique
Hyrox Simulation
Practice 2–3 stations with running transitions
FAQ
Common questions.
What is Hyrox?
Hyrox is a global fitness race combining 8 x 1km runs with 8 functional workout stations. It's the ultimate test of hybrid fitness, requiring both endurance and strength.
How long should I train for my first Hyrox?
Most beginners need 8-12 weeks of specific Hyrox training to feel confident on race day. This allows time to build running endurance, practice the stations, and develop race pacing.
What stations are in a Hyrox race?
The 8 stations are: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. Each station follows a 1km run.
Can I train for Hyrox at a regular gym?
Yes, most Hyrox training can be done at a standard gym with cardio machines (SkiErg, rower), weights, and space for sled work. Some improvisation may be needed for sandbag lunges.
Your next PR starts today.
8 weeks of personalised, periodised training. Free. No credit card. Just type your email.