Hyrox has become the race people sign up for when they want a goal that is not a marathon. The format never changes, which makes it one of the most trainable events there is. This is how we would spend the ten weeks before your first.
Know the format
Every Hyrox is the same: a 1 km run, then a station, eight times. The stations are the ski erg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls. Because it never changes, you can practise every part of it.
Weeks 1–4: build the base
Get the running volume up and the strength steady.
- Two or three easy runs a week, building to 30–40 minutes.
- Two full-body strength sessions: squats, deadlifts, lunges, carries and pulling.
- One short session learning the stations at light loads.
Weeks 5–8: make it race-shaped
Now join the pieces. The key session is the compromised run: a station, then straight into a 1 km run, so your legs learn to run when they are already full. Do one of these a week and build from two rounds to five or six.
Keep one easy run and one strength session so you do not lose either.
Weeks 9–10: sharpen and taper
One full or near-full simulation around two weeks out, then cut the volume by a third to a half in the final week. Keep a little intensity so you feel sharp, and sleep well. Fresh legs beat one more hard session.
On the day
Start the first run slower than you want to: the first kilometre always feels easy, and the wall balls at the end do not care how fast it was. Break the wall balls and lunges into sets before you need to, not after.
Sample content General guidance, not medical advice. Check with a doctor before starting a new training, diet or supplement plan if you have a health condition, take medication or are pregnant.
Cardio questions, answered
The questions people ask most about hyrox training plan.
Can a beginner do Hyrox?
Yes. The open category is built for first-timers, and every station can be finished at your own pace. Ten weeks of steady training is plenty to finish well.
Should I run or lift more for Hyrox?
Run more. Running is roughly half the race time for most people, and running on tired legs is the skill that decides it.
How long does a first Hyrox take?
Most first-timers finish somewhere between about 75 and 120 minutes. Pace yourself to finish, not to win the first run.
What are the Hyrox stations in order?
Ski erg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls, each after a 1 km run.
Can I train for Hyrox at home?
Mostly. Running, lunges, burpees, carries and wall-ball-style thrusters all work at home. Try to get on a sled and a ski erg a few times before race day.
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