You’ve signed up for your first HYROX, or you’re thinking about it, and now comes the million-dollar question: how on earth do I get ready for this? If you’re coming from CrossFit, you’re already halfway there. And if you’re starting closer to square one, don’t worry, that’s fine too. Here we’ll talk you through what it’s all about, what you’ll come up against on race day, and how to lay out eight weeks of training so you turn up ready without driving yourself round the bend.
First things first: what exactly is HYROX?
HYROX is a fitness race that mixes running with functional exercises. To be precise, it’s 8 kilometres of running split into 8 stretches of 1 km, and between each run you’ve got a functional workout station. Same format every time, in every city around the world, which means you can stack your time up against anyone’s. That blend of cardio and strength is exactly what we train in a CrossFit box, which is why so many people coming from CrossTraining get hooked on HYROX straight away.
The 8 stations you’ll come up against
Here’s the course, always in the same order, with a kilometre of running before each station:
- 1,000 m on the SkiErg (the cross-country ski machine)
- 50 m Sled Push (pushing the loaded sled)
- 50 m Sled Pull (dragging the sled)
- 80 m of Burpee Broad Jumps (burpees with a forward jump)
- 1,000 m Row
- 200 m Farmers Carry (walking while carrying kettlebells)
- 100 m Sandbag Lunges (lunges with a sandbag on your shoulder)
- 100 Wall Balls (throwing the ball up at the target)
Laid out like that it can look a bit daunting, but relax: it’s all trainable, and you’ve probably done most of these movements already if you spend time in a box. The secret isn’t being the strongest on any one station, it’s holding your running pace when your legs are already cooked.
The 8-week plan, block by block
The idea is to train three or four days a week, mixing running, strength and the specific stations. We’ve broken it down into three blocks so you can see the logic behind it.
Weeks 1 to 3: building the base
This is about getting your body used to the work. Two days of easy-to-moderate running (3 to 5 km, nothing brutal), two days of general strength in the box (squats, deadlifts, presses), and we start dipping into the stations on their own to nail the technique: mainly SkiErg, rowing and wall balls. No going to failure here, we’re just laying the foundations.
Weeks 4 to 6: cranking up the intensity
Now we start pairing running with the stations, which is what really mimics the race. For example: 1 km run + 1,000 m row + 1 km run + sled push, and so on. This is what they call compromised running in HYROX, running on tired legs. It’s tough, but it’s the key to the whole thing. Keep one strength day in so you don’t lose what you’ve built.
Weeks 7 and 8: sharpening up and easing off
In the second-to-last week, do a run-through as close to the real race as you can manage, so you know what pace you can hold. Then in the final week, dial the volume back: rest up, look after your food and sleep, and arrive fresh. The classic mistake is training like a man possessed in those last few days because the nerves kick in. Don’t do it, the work’s already in the bank.
Three tips that’ll save you a world of pain
- Practise your transitions: the time you lose going from the run to the station all counts. The more automatic you’ve got it, the better your time.
- Don’t go out all guns blazing: HYROX is won in the second half. Start conservative and push hard at the end.
- Take your wall balls seriously: they’re the final station, 100 reps with your legs in bits. That’s where the race is decided.
Where can you train all this in the south of Tenerife?
Right here, as it happens. At BlackBOX, in Las Chafiras, we’ve got the kit and the classes to prep for HYROX properly, with coaches who know exactly what this is about and a crew that drags you along on the days you can’t be bothered. Whether you’re getting ready for your first race or chasing a faster time, drop us a message and we’ll help you put your plan together. See you in the box. 🖤