HOW TO TRAIN FOR YOUR FIRST HYROX

Published: 10/10/2025, Written by Kate Hutchinson

Kate Hutchinson’s love of sport started early and has been a constant throughout her life. And, from swimming for England at the Commonwealth Games in 2010 to competing at the HYROX World Championship earlier this year, Kate knows a thing or two about training blocks and what to focus on to be ready for the big day. With HYROX Dublin on the horizon, the Sports Direct training ambassador breaks down how to make the most of the time you have to prepare.

I did my first HYROX in Manchester in 2022. At the time, I was a decent runner, generally fit, and heard about it from someone at my gym, so I signed up on a bit of a whim. Looking back, I had no idea what I was letting myself in for (in a way, ignorance was bliss!). I’d never touched a sled before, had no pacing strategy, and definitely underestimated how long 8k of broken running can feel. That first experience taught me very quickly just how unique and demanding this race format is.

As you will undoubtedly be aware if you’ve signed up for HYROX Dublin in November, it is a fitness race designed to test both endurance and strength. The format is consistent across all events: eight 1k runs, each followed by a functional workout station (ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls). Understanding the demands of each of these elements is key to preparing for your first race.

1. DEVELOP YOUR RUNNING BASE

Running accounts for 8k of the event, broken into eight 1k segments. While this may not sound particularly long to experienced runners, the context of running between challenging strength-based stations makes it much more demanding.

I’ve always been half-decent at running thanks to my background in swimming, which gave me a strong aerobic base and big lungs. But when I started competing in HYROX, I quickly realised that relying on general fitness wasn’t enough; you will always get out-run by people who train specifically for running, because it’s 8k with obstacles. Dedicating time to structured run training has massively improved my performances.

If your running background is limited to the occasional 5k, the first step is to gradually increase your weekly mileage. However, this increase should be progressive in order to reduce the risk of injury. A good aim is to include three types of runs each week. I would recommend an easy run, at a conversational pace, to build your aerobic base, a quality session (intervals or tempo runs) to improve efficiency and resilience, and a longer run to gradually increase your endurance. It’s also worth incorporating some brick-style workouts where you run immediately after completing a workout station to get used to the fatigue you’ll experience on race day.

2. BECOME PROFICIENT IN THE HYROX MOVEMENTS

It’s not enough to simply know what each station involves – you need to be able to complete them efficiently and according to HYROX standards. These movement standards are enforced during the race by judges, and if you can’t meet them, you may receive a penalty.

In my first pro solo race in Katowice this year, I learned this the hard way. I was penalised on the sled pull for stepping on the back line of the box three times. Having only ever done doubles races before, I’d been used to my partner reminding me to stay inside the box. In the stress of competing solo, combined with judges shouting in Polish and the sheer difficulty of the station, I had a total brain block. The penalty meant an extra length, and it was brutal watching competitors stream past me after I’d started relatively strong.

For my very first HYROX race, my preparation for the stations came mostly from CrossFit classes. I had experience with the ski erg, rowing, farmers carry, wall balls, burpees and sandbag lunges, but I’d never touched a sled. Looking back, I’d have hugely benefitted from a HYROX-specific class and from being taught good technique by a coach.

These classes can help improve both technique and pacing and give you a sense of how your body responds under fatigue. A common mistake is to underestimate how much energy can be wasted through inefficient technique. Movements like rowing or skiing, when performed poorly, become unnecessarily taxing, so investing time into learning correct form is well worth it.

Despite generally training alone, I now make sure I get to at least one HYROX class every week. It’s helped me massively: not just improving my technique through feedback from coaches and peers, but also by letting me watch and learn from how others approach stations. It’s also one of the few places where you can talk about the race endlessly without boring people, and I’ve picked up so many tactical tips from the HYROX community. Plus, the classes push me harder, which is invaluable as I’ve become more competitive.

3. BUILD YOUR FUNCTIONAL STRENGTH

In addition to practising the specific movements in HYROX, it’s important to build overall strength that supports your performance across all stations. Strength training also plays a role in injury prevention, particularly when you’re increasing your running volume. Each station has its own demands (ski - primarily lats and triceps; sled push/pull – legs and glutes; burpee broad jumps – plyometric strength and endurance; farmers carry – grip, shoulders; lunges – quads and glutes; wall balls – full body strength and co-ordination).

Personally, I split my week so that I hit both HYROX-specific classes and gym strength sessions. In the gym, I like to split sessions into upper and lower body, though a blended approach works too. For upper body, I focus on push/pull strength with movements like pull-ups, overhead pressing and bench work. For lower body, I prioritise squats, deadlifts, Bulgarian split squats and hinge-based lifts. I also integrate plyometrics (like box jumps and jump lunges) to build explosive power. Core strength is essential too, so I include targeted work each week. Finally, I dedicate one session to my physio-prescribed exercises: glute activations, hip and ankle stability drills, and more plyometrics. These keep me robust, reduce niggles, and make my running more resilient.

4. PRACTISE YOUR STRATEGY AND PACING

A typical HYROX event takes most first-time competitors between 1 hour 20 minutes and 1 hour 40 minutes. The average finishing time in the Open division is roughly 1 hour 30 minutes, though this varies depending on gender, age group, and experience level. Pacing, therefore, is key. It’s tempting to start fast, particularly when the adrenaline is high at the start line, but going out too hard early on can lead to significant fatigue later in the race.

I definitely fell into this trap in my first solo race. I remember attacking the ski erg as if it were the only station, and then spent the rest of the race paying for it. Since then, I’ve been told (and now tell others) that you should never be winning at the ski: if you are, something has gone wrong!

These days, I like to fine-tune my strategy by visualising the entire race in advance. I literally talk myself through each station: how I’ll approach it, how I’ll break the reps, and how I’ll manage my pace. This helps me embed it mentally so I can stick to the plan under pressure. If it’s a solo race, I also remind myself to start slower than I think is necessary and to build into the pace gradually – it always pays off later!

Here are a few areas to consider when developing your own strategy for the race:

• Ski erg and Row: Experiment with the damper setting to find the most efficient combination of stroke power and cadence. High settings aren’t always better
• Sled Push: Decide whether you’ll complete the full 12.5m lengths unbroken or split the distance with rest intervals
• Sled Pull: Practise dropping and regripping the rope between reps to avoid excessive grip fatigue
• Farmers Carry: Plan your rest breaks. Some people choose to drop at each turnaround point. Chalk can help with grip
• Wall Balls: Decide on a rep scheme that breaks the 100 into manageable sets. This might be 10 x 10 or a descending pyramid (e.g. 2 x 10, 2 x 9, 2 x 8, etc)

It’s helpful to simulate the race environment during training. Consider doing a full or partial HYROX simulation three to four weeks before the event. This gives you the opportunity to test your pacing, transitions, and fuelling under realistic conditions.

5. FOLLOWING A STRUCTURED WEEKLY PLAN

A balanced weekly training plan might look something like this:

• Monday – Upper body strength
• Tuesday – Easy run (aerobic focus)
• Wednesday – Hyrox-style workout (intervals including running and stations)
• Thursday – Interval or tempo run
• Friday – Lower body strength
• Saturday – Long run (build distance gradually)
• Sunday – Rest or light mobility