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How to Train for Your First Hyrox Race

A beginner’s guide to tackling the eight runs and fitness stations.
Hyrox is quickly becoming one of the most popular fitness challenges worldwide, combining endurance running with functional fitness stations. If you’ve signed up for your first race, congratulations! At CrossFit Mastermind, we’re here to help you prepare for the unique demands of Hyrox. This guide breaks down everything you need to know to conquer the eight runs and fitness stations with confidence.

Understanding the Hyrox Format

Hyrox consists of 8 kilometers of running, broken into 1 km segments, alternated with 8 fitness stations. Here’s what you’ll face:
  1. SkiErg (1,000 meters)
  2. Sled Push
  3. Sled Pull
  4. Burpee Broad Jumps (80 meters)
  5. Rowing (1,000 meters)
  6. Farmer’s Carry (200 meters)
  7. Sandbag Lunges (100 meters)
  8. Wall Balls (100 reps)
Each station challenges a different aspect of strength and endurance, making Hyrox a true test of fitness.

Training Tips for First-Time Hyrox Athletes

1. Build a Strong Cardio Base

Running is a significant part of Hyrox, so focus on building your cardiovascular endurance.

How to Train:

  • Incorporate interval training: Alternate between fast 400-meter sprints and slower recovery jogs.
  • Gradually increase your running distance to ensure you can complete 8 km comfortably.
Pro Tip: Practice transitioning from running to fitness movements to simulate race conditions.

2. Develop Functional Strength

Each station tests your functional strength, so incorporate compound movements and strength exercises into your routine.

Key Exercises:

  • Sled Push and Pull: Use weighted sleds to build leg strength and power.
  • Deadlifts: Strengthen your posterior chain for pulling and carrying exercises.
  • Squats: Build lower-body endurance for sandbag lunges and wall balls.
Pro Tip: Focus on proper form and gradually increase weights to avoid injury.

3. Master High-Rep Workouts

Hyrox fitness stations involve high-repetition movements, like 100 wall balls or burpee broad jumps.

How to Train:

  • Practice high-rep sets of wall balls, burpees, or lunges to build endurance.
  • Incorporate EMOM (Every Minute on the Minute) or AMRAP (As Many Rounds as Possible) workouts to simulate race intensity.

4. Train Your Transitions

Transitioning from a run to a fitness station requires mental focus and physical adaptability.

How to Train:

  • Include “brick” workouts in your training: Alternate 1 km runs with fitness exercises like rowing or burpees.
  • Practice pacing to avoid burning out early in the race.
Pro Tip: Keep transitions smooth by maintaining a consistent but manageable pace.

5. Focus on Recovery and Mobility

Hyrox training is intense, so prioritize recovery to prevent overtraining and injury.

Recovery Tips:

  • Foam roll and stretch after workouts to improve mobility and reduce soreness.
  • Ensure you’re getting enough sleep and eating nutrient-rich foods to support your body.

Sample Weekly Training Plan

Here’s a beginner-friendly training plan to prepare for Hyrox:

Monday: Strength Training

  • Sled Push (5 sets x 20 meters)
  • Deadlifts (4 sets x 10 reps)
  • Pull-Ups (3 sets x max reps)

Tuesday: Cardio + Functional

  • 4 x 800 meters at race pace, with 2 minutes rest between intervals.
  • Farmer’s Carry (4 sets x 50 meters).

Wednesday: Mobility and Recovery

  • Yoga or dynamic stretching session.

Thursday: Hybrid Workout

  • 5 rounds:
    • 1 km run
    • 15 burpees
    • 15 wall balls

Friday: Endurance

  • 5 km run at a moderate pace.

Saturday: High-Intensity Circuit

  • AMRAP (20 minutes):
    • 250-meter row
    • 10 sandbag lunges
    • 10 burpee broad jumps

Sunday: Rest or Active Recovery

  • Easy cycling or walking.

Race Day Tips for Beginners

  1. Pace Yourself: Start slower than you think; Hyrox is a marathon, not a sprint.
  2. Hydrate and Fuel: Drink water at aid stations and eat a light, carb-rich meal 2-3 hours before the race.
  3. Practice Mental Resilience: Hyrox is as much a mental challenge as a physical one. Focus on one station at a time.
Call us at (689) 254-8458 o reserve your spot in our Hyrox training classes, or click the button below to schedule your free trial class!

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Luis Mojica

Owner & CrossFit Coach

Brings over a decade of experience in fitness, with a deep passion for CrossFit that stems from his own life-changing journey in the sport. As both owner and coach at CrossFit Mastermind, Luis is committed to more than just motivation—he’s dedicated to providing every athlete with a transformative experience.
His coaching philosophy is rooted in discipline, consistency, and hard work, ensuring each person learns to move safely and efficiently while building confidence along the way. Whether you’re a beginner or an advanced athlete, Luis’s goal is to inspire you to reach your full potential.
With top-tier certifications, including CrossFit Level 2 Trainer, USAW Coach Level 1, ISSA Certified, and Hyrox Performance Coach Level 1, Luis combines expertise with a genuine passion for changing lives through fitness.