The latest fitness trend, HYROX, is more than just a fitness race. It is a test of power, endurance and mental strength. Combining functional workouts with endurance running, HYROX is creating a new wave of functional athletes. One who can lift heavy, move fast and have a high endurance.
Whether you’re training for your first HYROX or chasing the next PB, here’s how to train like a hybrid athlete and why sports mentorship matters.
HYROX Divisions
There are 4 main divisions in HYROX tailored to different fitness levels and team setups:
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Open – Perfect for first-timers or athletes training for general fitness and fun
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Pro – Featuring heavier weights and faster pace, for elite-level competitors
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Doubles – Teams of two share the workload but complete all stations together
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Relay – Four teammates split the stations and runs, combining strengths for the win
Each division presents its own challenge and opportunity for growth. Training for HYROX isn’t about who you’re up against, it is about how far you are willing to push yourself.
Key Elements of HYROX Training
1. Strength with Purpose
HYROX isn’t about bodybuilder bulk. It is about functional strength, power that moves. Think sled pushes, deadlifts, farmer’s carries and wall balls. Add these compound lifts and explosive movement in your training routine to build your endurance for it.
2. Running Under Fatigue
HYROX demands running immediately after intense compound workouts (eg 100 x Wall Balls). To prepare, integrate 1km running segments between your workout sets to simulate race-day conditions. This trains your body to perform under fatigue, improving endurance and pacing.
3. Efficiency Over Ego
The best athletes perform most efficiently. They pace the rower. They don’t overdo the sled push. They know when to recover, when to push and when to hold the line.
4. Mental Resilience
HYROX will find your breaking point, then push past it. This is a test of mental strength. Learn to persist under pressure, reset mid-race and control chaos within your mind.
Mistakes to Avoid
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Overtraining with no recovery (fatigue is not progress)
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Ignoring your running form and pacing
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Skipping skill-specific stations (e.g., wall balls, lunges, sleds)
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Overlooking the training for building endurance
Our approach to HYROX prep is simple: train smart, recover hard and sharpen your mind.
Sports mentorship is your edge. You’ll get accountability, performance insights and strategies from champions who’ve trained under pressure at the highest levels. You can’t wing a HYROX. You must be build for it.
Join Marcos Ratinho’s sports mentorship and prepare like a pro because the strongest athletes are forged before race day.