HYROX challenges athletes with a unique blend of running and functional fitness. The event includes eight stations, each separated by a 1km run, demanding not only strength and skill but also endurance and mental toughness.
Here’s a breakdown of the eight stations you’ll face and tips on how to train for them effectively.
Running (50%)
Running accounts for 50% of the HYROX race, with a total of 8 kilometers split into eight 1km segments. After each run, you jump straight into one of the workout stations, meaning you’ll often be moving while fatigued.
Because of this, your training should focus on running efficiently even when tired. Incorporate steady-state runs to build aerobic capacity and add intervals or tempo runs to develop speed and stamina. This combination will help your body adapt to the demands of race day.
1. 1km Ski Erg
The first exercise is the Ski Erg, which primarily targets your upper back and arms but also requires core stability and lower body support. Since it’s the opener, maintaining good form over speed is crucial to avoid burning out early.
Practice controlled, powerful pulls and focus on rhythm rather than rushing through the distance.
2. 50m Sled Push
Next is the sled push, one of the toughest stations. You’ll push the sled over a total of 50 meters, broken into shorter lengths back and forth.
Effective sled pushing requires a combination of strength, efficiency and technique. Try different body positions during training to find what allows you to generate maximum power with minimum energy waste. Training with heavier sleds than those used on race day can also prepare you for varied floor conditions.
3. 50m Sled Pull
Following the push is the sled pull. This station often shows the biggest variation in completion times since it taxes fatigued muscles.
There are multiple pulling techniques, such as using your arms over the sled, driving with your hips, or walking backwards with the sled in tow. Experiment to find the method that lets you move the sled most efficiently while conserving energy.
4. 80m Burpee Broad Jump
The fourth station is burpee broad jump. It combines a classic burpee with a forward jump at the end. There is no heavy weight for this station. Keep a steady pace throughout instead of sprinting and then needing to pause. Consistency here will save energy for the rest of the race.
5. 1km Rowing
Work on your rowing technique and breathing control to sustain effort without gassing out. For those racing in doubles, smooth transitions between teammates are key to maintaining momentum.
6. 200m Kettlebell Farmer’s Carry
Contradicting to other stations, we recommend going all out at the 7th station and complete it as fast as you can. Grip strength plays a huge role here. If you can complete the station fast, it will minimise your grip rest time in between carries.
In training, focus on carrying heavy kettlebells while running to build your grip endurance and overall speed.
7. 100m Sandbag Lunges
This station targets your legs and glutes with weighted lunges over 100 meters. Your legs would be feeling the fatigue at this stage. Proper technique is essential, make sure your knee fully touches the floor on each rep.
Practice these lunges under fatigue so you can maintain good form when tired.
8. 100 Reps Wall Balls
To finish the race, you’ll complete 100 wall balls (75 in relay events). This station taxes your quads and shoulders and demands mental grit.
Break your reps into smaller sets and keep rest times strict to push through efficiently. This final push is where every last bit of strength to cross the finish line strong.
HYROX is a demanding race that tests your body and mind across multiple fitness stations. Training smart means building endurance for the running, mastering the technique of each station, and preparing to perform under fatigue.
With the right preparation, you’ll be ready to own every station and finish with power.
Get proper sports mentorship with Marcos Ratinho to help you better prepare your mental strength before you start your HYROX preparation.