HYROX Training Tips

Build a race-ready engine with focused blocks that balance running volume, strength endurance, and recovery. Use these templates as a checklist for smarter training weeks.

Structure your week around key pillars

A balanced HYROX week typically includes 3–4 runs, 2 mixed-engine sessions, and 2 strength-focused lifts. Rotate intensity so you hit quality efforts without borrowing from recovery.

Adjust the total volume based on your training age and combine tips from each section to customise the simulator presets into realistic targets.

Build a resilient aerobic base

3 purposeful runs every week

  • Long easy run: 45–75 minutes at conversational pace to anchor your aerobic ceiling.
  • Tempo/threshold run: 20–30 minutes around race pace to practise breathing control.
  • Intervals or hills: 6–10 repeats of 400–800 m or 60–90 second hills to boost leg power.

Strength & power maintenance

2 lifts + accessory micro-sessions

  • Prioritise compound lifts (front squat, deadlift, push press) in the 4–6 rep range for maximal force.
  • Add contrast sets — e.g. sled push into jump squats — to mirror race demands.
  • Finish with high-rep posterior chain and grip work (Nordics, hamstring curls, farmer’s holds).

Mixed-engine workouts

Blend runs with stations under fatigue

  • Alternate 500 m run segments with 30–60 second station efforts (SkiErg, sled push) for 30–40 minutes.
  • Use EMOM formats (Every Minute on the Minute) to practise fast transitions and equipment setup.
  • Track cumulative split drift to see how well you hold target paces from the simulator.

Race rehearsals

Teach your body the pacing pattern

  • Mini simulations: 3–4 run/station pairings at target pace with 2–3 minutes rest between sets.
  • Full simulations every 4–6 weeks using 80–90% of prescribed weights to minimise wreckage.
  • Record transition routines (bag setup, sled path) to eliminate decision-making on race day.

Mobility & recovery

Keep tissues ready for high repetition work

  • Daily 10-minute mobility focus: ankles + hips on run days, thoracic spine + shoulders before wall balls.
  • Sleep 7–9 hours; maintain consistent wake/bed times for hormonal stability.
  • Use short contrast showers or light flush rides the day after heavy sled and lunge sessions.

Mindset & strategy

Make data-driven race plans

  • Use simulator export data to identify stations with the largest percentage of total time.
  • Gradually close the gap with focused technique work or micro-intervals for that station.
  • Pre-write kilometre-by-kilometre cues (run pace, exertion rating, fuel timing) and rehearse them.

Iterate with feedback loops

After each race simulation, log perceived exertion, run splits, and station drift. Update the simulator with fresh times and reset training emphasis for the next block. Consistent feedback beats random hero workouts.