Hyrox: What It Is, How to Train, and How to Beat Your Time

2026-05-208 min read

Written by Hamza J

Hyrox: What It Is, How to Train, and How to Beat Your Time

Contents

8 km of running. 8 functional workout stations. One race against the clock.

Hyrox is the fastest-growing fitness sport in the world. Unlike CrossFit competitions (which change every event) or marathon running (pure endurance), Hyrox is a standardized race format: every event, every venue, every athlete does the exact same thing. That makes your time directly comparable to anyone else who has ever raced.

This is a complete guide to what Hyrox is, what the stations are, how to train for it, and how to beat your time.

The Hyrox Format

Every Hyrox race is identical:

Round	Run	Workout Station
1	1 km	1000 m SkiErg
2	1 km	50 m sled push
3	1 km	50 m sled pull
4	1 km	80 m burpee broad jumps
5	1 km	1000 m row
6	1 km	200 m farmer's carry
7	1 km	100 m sandbag lunges
8	1 km	100 wall balls

Total: 8 km of running + 8 functional workout stations.

Times typically range from sub-60 minutes (elite) to 1:45-2:00 (first-timers). The global average finish time is around 1:30, with most fit recreational athletes finishing in 80-100 minutes.

Hyrox Categories

Hyrox has three competitive categories:

Open division: standard weights. The most popular category for first-time competitors.
Pro division: heavier sled, sandbag, and wall ball weights. For serious athletes.
Doubles: teams of two splitting the workout. Strategic and social.

Plus age-group brackets so you compete against athletes your age.

Hyrox vs CrossFit

Both are functional fitness sports, but the philosophy is different:

Feature	Hyrox	CrossFit
Format	Standardized 8 + 8 race	Constantly varied WODs
Skill required	Moderate (no Olympic lifts, no muscle-ups)	High (gymnastics, Oly lifts)
Endurance demand	Very high (8 km running)	Variable
Strength demand	Moderate	High to very high
Comparable times	Yes, same event globally	No, different WODs each event
Entry barrier	Lower, accessible to runners and gym-goers	Higher, needs movement skill

Hyrox suits hybrid athletes, runners who lift, lifters who run, CrossFitters who like endurance work. If you can run a 5K and squat your bodyweight, you can do Hyrox.

Hyrox Training: The 4 Pillars

A complete Hyrox program develops four qualities. Most amateurs neglect one of them:

1. Aerobic Capacity (Zone 2 Running)

You will spend 50-60% of the race running. Build a 5K base first. Run 30-45 minutes at conversational pace, 2-3 times per week. Your heart rate should sit in zone 2 (about 60-75% of max heart rate).

Volume target before your first race: 20-25 km per week of zone 2 running for 8 weeks.

2. Anaerobic / Threshold

The stations spike your heart rate and the post-station running has to happen with elevated lactate. Train this with intervals.

Sample workout: 6 × 800 m at 5K pace, 90 s rest. Or row 4 × 500 m at race pace.

3. Strength Endurance

Sled work, sandbag lunges, and wall balls are not max-strength events. They are submaximal sets done while gassed. Train this with high-rep barbell work, kettlebell complexes, and loaded carries.

Sample circuit (4 rounds):

20 wall balls (9 kg / 6 kg)
50 m farmer's carry (24 kg / 16 kg per hand)
20 walking lunges
200 m row
60 s rest

4. Movement-Specific Practice

The 8 stations are not generic, they have specific movement patterns. You need to practice the actual movements:

Sled push/pull: find a turf strip and a sled. There is no substitute.
SkiErg / row / wall ball: any CrossFit-style gym has these. Practice pacing.
Burpee broad jumps: practice the rhythm. 80 m is about 40-50 reps. Going too hot in the first 20 destroys your time.
Sandbag lunges: load a sandbag, lunge for distance. Most lifters underestimate how brutal this is.
Farmer's carry: practice grip endurance. The difference between a 12-minute and 9-minute carry is grip.

Sample Hyrox Training Week (Intermediate)

Day	Focus	Session
Monday	Strength endurance	Squat 4×8, deadlift 4×6, walking lunges 3×20
Tuesday	Z2 run	45 min easy run
Wednesday	Hyrox simulation	Half-Hyrox (4 rounds: 1 km run + station)
Thursday	Recovery	30 min easy bike or yoga
Friday	Threshold intervals	6 × 800 m at 5K pace, 90s rest
Saturday	Long run + accessory	60-75 min run, then wall balls 5×20, sled push if available
Sunday	Rest	Full rest or light walk

For first-timers, drop one of the run sessions and replace with another strength endurance day. For elites, add a second simulation day.

Race Day Pacing Strategy

The biggest mistake first-timers make: starting too hot. The first 1 km run feels easy because adrenaline. Then SkiErg destroys your shoulders. Then the second run feels brutal.

Pacing rules of thumb:

First run: 90% of your 5K pace. Save energy.
SkiErg: relax the legs. Your arms and core do the work. Do not hammer the first 200 m.
Sled push and pull: short steps, low body position. Do not stop. Once you stop, restarting costs huge energy.
Burpee broad jumps: jump small, rest at the top of each burpee. Do not chase reps.
Row: build into pace. First 250 m at 50% effort, then settle into the rest.
Farmer's carry: grip-mind, not pace-mind. Drop reps cost massive penalty time.
Sandbag lunges: stay tall. Bent-over lunges fold you in half.
Wall balls: break early. 100 in 4 sets of 25 with 5-second rests beats trying to do 50-30-20.

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Virtus Athlete home screen with the week's scheduled workouts and progress summary

Frequently Asked Questions (FAQ)

What is Hyrox?

Hyrox is a standardized indoor fitness race: 8 km of running broken up by 8 functional workout stations. Every event uses the same format, so times are directly comparable across the world. It launched in 2017 and is now the fastest-growing fitness sport globally.

How long does Hyrox take?

Elite open division times are sub-60 minutes. The global average finish time is around 1:30. First-timers commonly finish between 1:45 and 2:00. Recreational fit athletes typically finish in 80-100 minutes. Doubles is faster because two athletes share the work.

Is Hyrox harder than CrossFit?

Different difficulty profiles. CrossFit demands more skill (Olympic lifts, gymnastics, muscle-ups). Hyrox demands more pure aerobic capacity (8 km of running) and grit (the format never lets up). For a runner who lifts, Hyrox is more accessible. For an Olympic lifter who hates cardio, CrossFit is.

Can a beginner do Hyrox?

Yes, especially in the Open or Doubles divisions. The minimum prerequisite: comfortable running 5K, can do bodyweight lunges, can squat your bodyweight. If you can do those three things, you can finish a Hyrox. Start with 8-12 weeks of structured prep before your first race.

How do I train for Hyrox?

Build four qualities: aerobic base (zone 2 running 2-3x/week), threshold work (intervals 1x/week), strength endurance (high-rep barbell + carries 1-2x/week), and movement-specific practice (1x/week including a half-Hyrox simulation). 8-12 weeks of structured prep is enough for most fit adults.

What weights does Hyrox use?

Open division: men's sled is 152 kg (loaded), women's 102 kg. Wall ball is 6 kg (men) / 4 kg (women). Farmer's carry kettlebells: 24 kg (men) / 16 kg (women) per hand. Sandbag for lunges: 20 kg (men) / 10 kg (women). Pro division uses heavier sled and wall ball.

How often should I do Hyrox simulations in training?

Once a week if your race is 4+ weeks out. Drop to once every 2 weeks in the final 4 weeks before your race so you arrive fresh. Half-Hyrox simulations (4 rounds instead of 8) are easier to fit into a training week and almost as useful.

What is a good Hyrox time?

Sub-90 minutes is solid for amateurs in the Open division. Sub-75 is good. Sub-65 is excellent (top 10% nationally). Sub-60 is elite territory. Pro division times are typically 5-15 minutes slower than Open due to heavier weights.

Do I need running shoes or lifting shoes for Hyrox?

A versatile cross-training shoe (Nike Metcon, Reebok Nano, NoBull, etc.) is the standard choice. You need stability for the sled and lifts but enough cushion for 8 km of running. Pure running shoes lack lateral stability for the lifts. Pure weightlifting shoes destroy your feet on the run.

Can I do Hyrox at home?

You can do parts of it (rower, SkiErg if you own one, wall balls, lunges) but you cannot replicate the sled push/pull at home. Training in a Hyrox-affiliated gym or a CrossFit box with a sled is the best preparation. Most major cities have at least one.

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