Hyrox Training Hub
Everything you need to prepare for Hyrox - from understanding the race format to 12-week training plans and workout generators.
The Hyrox race format
Every Hyrox race follows the same format. 8 rounds of 1 km running followed by one functional station - always in the same order. This predictability is what makes Hyrox trainable and comparable across events worldwide.
SkiErg
1000m
Upper body endurance
Sled Push
50m
Loaded carry
Sled Pull
50m
Loaded carry
Burpee Broad Jump
80m
Power endurance
Rowing
1000m
Full-body endurance
Farmers Carry
200m
Loaded carry
Sandbag Lunges
100m
Leg strength + carry
Wall Balls
75–100 reps
Power + endurance
Station weights by category
| Station | Open (M) | Open (F) | Pro (M) | Pro (F) |
|---|---|---|---|---|
| Sled Push | 152 kg | 102 kg | 202 kg | 152 kg |
| Sled Pull | 103 kg | 78 kg | 153 kg | 103 kg |
| Farmers Carry | 2 × 24 kg | 2 × 16 kg | 2 × 32 kg | 2 × 24 kg |
| Sandbag Lunges | 20 kg | 10 kg | 30 kg | 20 kg |
| Wall Balls | 6 kg | 4 kg | 9 kg | 6 kg |
How to train for Hyrox
The three components of Hyrox fitness
Running
8 km total running. Your running economy matters most - aim to run the km splits at a manageable, controlled pace you can sustain across all 8 rounds.
Functional strength
Sled push, sled pull, farmers carry, sandbag lunges, and wall balls require significant strength endurance. Train these movements specifically.
Transitions
Going from running into a station while fatigued is a specific skill. Practice transitioning in training - don’t just do the stations fresh.
Weekly training structure
A typical 4-day Hyrox training week:
- Day 1: Long run (8–12 km at easy pace) + 2 station practice
- Day 2: Strength - sled, carries, and loaded movements
- Day 3: Tempo run (5–6 km) + SkiErg or rowing intervals
- Day 4: Hyrox simulation - 4 rounds of 1 km run + station
Hyrox Workout Generator
Generate a structured Hyrox training session
Hyrox training plans
Detailed, printable plans with session-by-session breakdowns, nutrition guidance, and race-day preparation.
12-Week Hyrox Training Plan
£7.99
Hyrox 8 Week Training Plan - 3 Days/Week
£7.99
Hyrox 8 Week Training Plan - 5 Days/Week
£7.99
Hyrox training guides
How to Train for Hyrox - Complete Guide
The three pillars of Hyrox preparation, a sample training week, and pacing strategy for race day.
Read guide →
Training plan12-Week Hyrox Training Plan for Beginners
Three-phase plan: base building, intensity, and race-specific simulation. Week-by-week sessions.
Read plan →
Reference guideHyrox Station Weights - Every Division
Exact weights for every station across Open and Pro categories, with training guidance for each one.
View weights →
Race strategyHow to Pace a Hyrox Race
Target running paces, how to manage each station, and how to avoid blowing up early in the race.
Read strategy →
Gear guideBest Shoes for Hyrox
Running shoes vs training shoes, what works on the stations, and how to choose for your target finish time.
Read guide →
NutritionHyrox Nutrition Guide
What to eat before, whether to fuel during the race, and how to recover faster after your event.
Read guide →
TrainingHow to Train for Every Hyrox Station
Targeted exercises and progressions for all 8 stations - SkiErg, sled, burpee jumps, rowing, farmers carry, lunges, wall balls.
Read guide →
Hyrox questions answered
What is Hyrox?
Hyrox is a standardised fitness race that combines 8 km of running with 8 functional workout stations. Every race has the same format worldwide - 1 km run followed by one station, repeated 8 times. Stations include SkiErg, sled push, rowing, burpee broad jumps, farmers carry, sandbag lunges, and wall balls.
How long does a Hyrox race take?
Most open-category finishers complete Hyrox in 60–100 minutes. Elite athletes finish in under 55 minutes. Your finish time depends on your running fitness and how well you manage the functional stations, particularly the heavier loaded carries.
How many weeks should I train for Hyrox?
12–16 weeks is ideal for most athletes with a reasonable fitness base. Beginners who are new to both running and functional fitness should allow 20+ weeks to build up both aerobic capacity and strength.
What shoes should I wear for Hyrox?
Most athletes wear a hybrid training shoe or a gym shoe rather than a dedicated running shoe. The sled push, farmers carry, and sandbag lunges require lateral stability that road running shoes don't offer. Popular choices include the Nike Metcon series and NOBULL Trainers.