There are only nine movements in a Hyrox race: running plus eight stations. That short list is why the event is so trainable. Here is what each one demands and what to do about it.
Running, 8km total
Demands: aerobic base, and the ability to run on heavily fatigued legs.
Train: easy volume, plus compromised runs straight off a station. Running 1km fresh tells you nothing about running 1km after a sled push.
SkiErg, 1000m
Demands: lats, triceps, trunk and a strong hip hinge.
Train: intervals at race pace, plus straight-arm lat pulldowns and hanging work for the pulling pattern.
Sled push, 50m
Demands: quads, calves and horizontal force production.
Train: heavy sled pushes on a high-friction surface, walking lunges, split squats and leg press. Push heavier than you think you need.
Sled pull, 50m
Demands: posterior chain, grip and technique.
Train: rope pulls if you have access, otherwise heavy rows, RDLs and any hand-over-hand work.
Burpee broad jumps, 80m
Demands: everything, including your will to live.
Train: the movement itself. There is no substitute and no clever accessory. Practise sets of 20 metres at a repeatable rhythm.
Row, 1000m
Demands: legs, back and pacing discipline.
Train: 500m and 1000m intervals, ideally after leg work so you learn what it feels like tired.
Farmers carry, 200m
Demands: grip, traps and trunk stability.
Train: heavy carries, dead hangs, and farmers walks longer than 200m so race distance feels short.
Sandbag lunges, 100m
Demands: quads, glutes and balance under load, at the point of maximum fatigue.
Train: weighted walking lunges, and specifically practise lunging with a bag on your shoulders rather than dumbbells. The position is different and it changes your breathing.
Wall balls, 100 reps
Demands: quads, shoulders and pacing.
Train: sets of 20 to 25 with short breaks, front squats and thrusters. Practise the break pattern you intend to use on race day.
How to put it together
Most people running a first Hyrox do well on three to four sessions a week: two runs, one of them with intervals, one strength session focused on legs and pulling, and one compromised session that mixes running with stations back to back.
The single highest-value session is the one nobody enjoys: run, station, run, station, repeated. It teaches pacing, which is what actually determines your finish time.
Frequently asked
Do I need a gym with a sled? It helps a lot. If you cannot get one, prioritise heavy lunges and leg press, and accept the sled will be a shock.
How much running is enough? If you can run 10km comfortably, the running is not your limiter. The stations are.
Should I train the stations in race order? Occasionally, yes. Not every session, but at least twice before race day.
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.
Hyrox Exercises: The Full List and How to Train Them
There are only nine movements in a Hyrox race: running plus eight stations. That short list is why the event is so trainable. Here is what each one demands and what to do about it.
Running, 8km total
Demands: aerobic base, and the ability to run on heavily fatigued legs.
Train: easy volume, plus compromised runs straight off a station. Running 1km fresh tells you nothing about running 1km after a sled push.
SkiErg, 1000m
Demands: lats, triceps, trunk and a strong hip hinge.
Train: intervals at race pace, plus straight-arm lat pulldowns and hanging work for the pulling pattern.
Sled push, 50m
Demands: quads, calves and horizontal force production.
Train: heavy sled pushes on a high-friction surface, walking lunges, split squats and leg press. Push heavier than you think you need.
Sled pull, 50m
Demands: posterior chain, grip and technique.
Train: rope pulls if you have access, otherwise heavy rows, RDLs and any hand-over-hand work.
Burpee broad jumps, 80m
Demands: everything, including your will to live.
Train: the movement itself. There is no substitute and no clever accessory. Practise sets of 20 metres at a repeatable rhythm.
Row, 1000m
Demands: legs, back and pacing discipline.
Train: 500m and 1000m intervals, ideally after leg work so you learn what it feels like tired.
Farmers carry, 200m
Demands: grip, traps and trunk stability.
Train: heavy carries, dead hangs, and farmers walks longer than 200m so race distance feels short.
Sandbag lunges, 100m
Demands: quads, glutes and balance under load, at the point of maximum fatigue.
Train: weighted walking lunges, and specifically practise lunging with a bag on your shoulders rather than dumbbells. The position is different and it changes your breathing.
Wall balls, 100 reps
Demands: quads, shoulders and pacing.
Train: sets of 20 to 25 with short breaks, front squats and thrusters. Practise the break pattern you intend to use on race day.
How to put it together
Most people running a first Hyrox do well on three to four sessions a week: two runs, one of them with intervals, one strength session focused on legs and pulling, and one compromised session that mixes running with stations back to back.
The single highest-value session is the one nobody enjoys: run, station, run, station, repeated. It teaches pacing, which is what actually determines your finish time.
Frequently asked
Do I need a gym with a sled? It helps a lot. If you cannot get one, prioritise heavy lunges and leg press, and accept the sled will be a shock.
How much running is enough? If you can run 10km comfortably, the running is not your limiter. The stations are.
Should I train the stations in race order? Occasionally, yes. Not every session, but at least twice before race day.
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.