Training guide
How to train for HYROX
HYROX training is mostly about one skill: running well while tired. The race is 8 km of running interrupted by station work that wrecks your legs and your breathing. This guide covers the weekly structure our coaches use for a 12-week build to your first race.
Weekly structure (3–4 sessions)
- Day 1 — Compromised running. Short ergs and station work, run 400–800 m between every block. This is the #1 race-specific session.
- Day 2 — Sled tolerance. Heavy push/pull, low rest. Most first-timers underestimate how much the sled drains the legs.
- Day 3 — Zone 2 run. 45–60 minutes easy. This is the unsexy work that actually makes you faster on race day.
- Day 4 (optional) — Long mixed session. Half-distance or full simulation every 2–3 weeks.
The four things to actually train
- Sled push and sled pull — build tolerance to heavy loads at low rest.
- Wall balls and burpee broad jumps — capacity work in sets of 20–30.
- Aerobic base — at least one true zone-2 run per week.
- Pacing — practise running 5:30–6:30/km on tired legs, not your fresh 5K pace.
Common beginner mistakes
- Going out too hard on the first 1 km run — costs 5+ minutes by station 5.
- Breaking wall balls into tiny sets too early.
- Skipping zone-2 runs because they feel slow.
- Never practising compromised running before race day.
Predict your finish time
Once you've trained for a few weeks, plug your numbers into our HYROX time predictor to see a realistic finish window.