Preparing Your First Hyrox®: the Complete Guide

What is the Hyrox® format?

Hyrox® is a functional fitness competition created in 2017 in Hamburg. The format is simple and consistent: 8 × 1 km runs alternated with 8 functional fitness stations, always in the same order, held indoors in sports arenas.

Each station uses a specific piece of equipment: SkiErg (1,000 m), Sled Push (50 m), Sled Pull (50 m), Burpee Broad Jump (80 m), Rowing (1,000 m), Farmers Carry (200 m), Sandbag Lunges (100 m) and Wall Balls (100 reps). Total times range from 55 minutes for elite athletes to over 2 hours for beginners.

What sets Hyrox® apart: everyone runs the same course, in the same city, on the same weekend. Results are globally comparable, creating a unique community and a genuine incentive to improve.

For races, browse our Hyrox® events calendar or visit the official Hyrox® website.

12-week training programme

A first Hyrox® is ideally prepared over 10 to 16 weeks. Here is a 3-phase structure for someone training 4 to 5 times a week.

Phase 1 - Foundation (weeks 1-4)

• 2 cardio sessions (running, 30-45 min tempo)
• 2 functional strength sessions (squats, lunges, kettlebell swings)
• 1 Hyrox® station discovery session (SkiErg, rower, wall balls)

Phase 2 - Specific training (weeks 5-9)

• Full sessions linking 1 km run + 1 station
• Sled push/pull work when available (find a gym with the right equipment)
• Progressive volume increases (farmers carry, sandbag lunges)
• 1 long run of 8-12 km to build base endurance

Phase 3 - Taper (weeks 10-12)

• Race simulation: chain 3-4 stations with 1 km runs between each
• Reduce volume, maintain intensity
• Final week: active recovery, 2 light sessions maximum

Key tip: the running totals 8 km. If you don't run regularly, build your running base first before adding the functional stations.

Essential equipment

One of the challenges of Hyrox® preparation is that not all equipment is available in every gym. RoxFinder assigns each gym a compatibility score from 0 to 8 based on the 8 official stations.

To find a well-equipped gym near you, browse our Hyrox®-compatible gym directory. Filter by available equipment to find exactly what you need.

Nutrition & recovery

Hyrox® is a 1 to 2-hour effort combining endurance and strength. Nutrition plays a key role both in training progression and race day performance.

Before the race

• D-2 to D-1: carbohydrate loading with complex carbs (pasta, rice, sweet potato). Avoid high-fibre foods that could cause digestive issues.
• Race morning: light meal 2-3 hours before start - oats, banana, toast with peanut butter. Progressive hydration (500 ml to 1 L water).
• Warm-up: energy gel or a few dates 15 minutes before.

During the race

For efforts over 75 minutes, plan 1 gel or isotonic drink between stations 4 and 6. Hyrox® volunteers place water stations at each lap - use them.

Recovery

• Within 30 minutes: anabolic window - 20 to 40 g protein (shake, Greek yoghurt, chicken) + fast carbs.
• 24-48 h after: sleep, anti-inflammatory diet (omega-3, turmeric, berries), massage or foam rolling on hamstrings and shoulders.

Race day

First-race nerves are as much mental as physical. Here are the key points to approach race day calmly.

• Arrive early (90 min before): bib collection, check-in, familiarise yourself with the venue and stations.
• Warm-up: 10 min easy jog + muscle activation (lunges, air squats, shoulder rotations). Don't exhaust yourself before the start.
• Pace management: the first kilometre feels easy - resist the urge to go out too fast. Aim for a sustainable pace across all 8 km.
• Station technique: breathe before each set, keep a straight back on the sled, maintain a steady rhythm on the rower rather than sprinting.
• Mental: stations 5 and 6 (rower, farmers carry) are often the toughest psychologically. Break them into micro-goals.

Register for a race via our Hyrox® events calendar to find the next competition near you.

Finding the right gym

Access to the right equipment is the main obstacle in Hyrox® preparation. Not all gyms have a sled (the rarest station), and few have all 8 official stations.

RoxFinder helps you quickly identify the best-equipped gyms near you:

• All Hyrox®-compatible gyms - filter by available equipment and score from 0 to 8
• Gyms with Sled Push - the hardest station to find
• Gyms with SkiErg
• Running clubs - to train the 8 km running component with a group

Hyrox®-affiliated gyms are marked with a red badge on each listing - they guarantee all official equipment and often offer supervised Hyrox® training sessions.