If you can run 5km without stopping and you train with weights occasionally, you can finish a Hyrox. Here is what to expect and how to prepare.
Pick the right division
Open for an individual first race. Doubles if you want company and a shared workload. Relay if you are not sure you can complete the full thing yet. Pro is a materially harder race and not a first-timer choice.
How long to train
Eight to twelve weeks is plenty from a reasonable base of fitness. Three to four sessions a week: two runs, one strength session weighted towards legs and pulling, and one session that mixes running with station work back to back.
That last session is the one that matters most. Running 1km fresh tells you nothing about running 1km after a sled push.
What race day looks like
You will arrive well before your wave, drop a bag, warm up, then queue. Expect a lot of standing around. Waves go off in small groups, and the hall is loud, hot and busier than you imagine.
The first run is on a tight looped course with other athletes, so it is congested and slow. That is fine and it protects you from going out too fast.
The five mistakes almost everyone makes
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Going out too hard on the ski erg. Adrenaline, fresh legs, and a station that punishes it two runs later.
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Standing tall on the sled. Get low, short steps, keep moving.
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Wall balls unbroken. Break them into planned sets from rep one, not from the point of failure.
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Wasting the roxzone. The clock runs while you wander. Walk with purpose.
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New kit. Nothing on your body should be untested.
What to wear
Fitted top, compression shorts or tights, compression race socks, and trainers you have already trained in. Nothing loose, nothing cotton, nothing new. Halls run hot, so if you are between choices, err cooler.
The one thing to practise
If you only add one thing to your training, make it lunges with a sandbag across your shoulders. It is the station that breaks the most first timers, it arrives when your legs are already gone, and it is very trainable.
Frequently asked
Do I need to be able to run 8km? Ideally yes, but it is 8 x 1km with breaks, which is easier than a continuous 8km.
What if I cannot move the sled? Take your time, break at the turn, and keep pushing. Practise heavy sleds beforehand.
Is there a time limit? Events have generous cutoffs. Finishing is realistic for anyone reasonably prepared.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.
Your First Hyrox: A Complete Beginner's Guide
If you can run 5km without stopping and you train with weights occasionally, you can finish a Hyrox. Here is what to expect and how to prepare.
Pick the right division
Open for an individual first race. Doubles if you want company and a shared workload. Relay if you are not sure you can complete the full thing yet. Pro is a materially harder race and not a first-timer choice.
How long to train
Eight to twelve weeks is plenty from a reasonable base of fitness. Three to four sessions a week: two runs, one strength session weighted towards legs and pulling, and one session that mixes running with station work back to back.
That last session is the one that matters most. Running 1km fresh tells you nothing about running 1km after a sled push.
What race day looks like
You will arrive well before your wave, drop a bag, warm up, then queue. Expect a lot of standing around. Waves go off in small groups, and the hall is loud, hot and busier than you imagine.
The first run is on a tight looped course with other athletes, so it is congested and slow. That is fine and it protects you from going out too fast.
The five mistakes almost everyone makes
What to wear
Fitted top, compression shorts or tights, compression race socks, and trainers you have already trained in. Nothing loose, nothing cotton, nothing new. Halls run hot, so if you are between choices, err cooler.
The one thing to practise
If you only add one thing to your training, make it lunges with a sandbag across your shoulders. It is the station that breaks the most first timers, it arrives when your legs are already gone, and it is very trainable.
Frequently asked
Do I need to be able to run 8km? Ideally yes, but it is 8 x 1km with breaks, which is easier than a continuous 8km.
What if I cannot move the sled? Take your time, break at the turn, and keep pushing. Practise heavy sleds beforehand.
Is there a time limit? Events have generous cutoffs. Finishing is realistic for anyone reasonably prepared.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.