HYROX: A new face in Functional Fitness

As one of the fastest-growing fitness events in the world, HYROX requires proper preparation to achieve success and avoid injury. 

In this article, we’ll provide a comprehensive guide on how to prepare for a HYROX competition. We’ll cover the best ways to train for the competition, the right nutrition plan to fuel your performance, and pre-competition preparations that will help you perform at your best. So, let’s get started!

What is HYROX?

HYROX is a unique fitness competition that combines running and functional fitness exercises to challenge participants’ endurance, strength, and agility. HYROX events can be found in cities all over the world. Athletes can compete as individuals or they can share the workload in teams of two or four. A HYROX event consists of 8 functional workouts each separated by 1 km of running.

What Exercises are in a HYROX Event?

The exercises include: 

  • 1000m SkiErg
  • 50m Sled Push
  • 50m Sled Pull
  • Burpee Broad Jump
  • 1000m Row
  • Farmer’s Carry
  • Sandbag Lunge (10/20/30 kg)
  • Wall Ball

Training for HYROX

Crossfit vs. HYROX: Similarities and Differences

HYROX and CrossFit share several similarities, such as a focus on functional exercises and high-intensity workouts. This is why CrossFit athletes can have a big advantage in preparing for a HYROX event compared to other athletes. Click here if you want to prepare for a HYROX competition without giving up your regular CrossFit training.

On the other hand, there are also some key differences between the two. While CrossFit focuses on a broad range of exercises, HYROX is more specific and combines running with functional fitness implements like burpees, sled pulls, and lunges. Additionally, HYROX has a set format, while CrossFit prides itself on being constantly varied.

Best ways to train for HYROX

Endurance training is a crucial component of HYROX preparation. Running should be a core part of your training program, with a mix of long-distance runs, interval runs, and hill sprints. High-Intensity Interval Training (HIIT) is also beneficial as it helps improve cardiovascular fitness and endurance.

To perform well in HYROX, it’s essential to practice the exercises included in the competition. Some of the most common exercises include burpees, sled pushes, and rowing. Practicing these exercises regularly will help you develop the necessary technique and efficiency to perform well during the competition.

And finally, to support your skill-specific training (practicing the exercises included in HYROX, strength training of movements such as squats, lunges, and push-ups, and deadlifts, should also be included in your program. These exercises help improve muscle endurance and strength, prevent injury, and enhance overall fitness.

How long to train for HYROX

How to determine the right training duration based on fitness level

The duration of your HYROX training will depend on your current fitness level and how much you want to improve before the competition. Generally, you should start preparing for the competition 6-12 weeks in advance. If you’re a beginner, it may take longer to prepare for the competition as you’ll need to focus on building a solid fitness foundation before moving on to more advanced training methods. If you’re already an experienced athlete, you may need less time to prepare for the competition.

Regardless of your fitness level, it’s crucial to listen to your body and not overtrain, which can lead to injury and hinder your performance. By gradually increasing your training duration and intensity over time, you can ensure that you’re making progress and avoiding burnout.

Pre-competition training timeline

Six to eight weeks before HYROX

Preparing for a HYROX competition requires a lot of physical and mental preparation. If you want to guarantee a positive experience and great results, try our 6-week HYROX program. It offers detailed video tutorials with drills and progressions for tackling the eight HYROX challenges as well as training plans to improve your running technique and performance. 

Hyrox program

Focus on your training 

At this point, you should already be in training for the competition, but six weeks out is a good time to step up your efforts. Make sure you’re hitting all of the necessary exercises and training at the right intensity. HYROX competitions are intense, so you need to make sure your body is prepared for the high-intensity demands. Add some extra HIIT sessions to your training routine to improve your cardiovascular fitness. Don’t forget to practice and get comfortable with the   equipment like the concept2 rower, Skierg, sandbag, or sled, for example.

Focus on recovery

Recovery is just as important as training, so make sure you’re getting enough rest, stretching, and foam rolling regularly. Consider adding some yoga or other stretching routines to your training regimen to improve flexibility.

One week before HYROX

Overall, the week leading up to HYROX is a critical time for final preparations, both in terms of training intensity and nutrition.

Tapering off training intensity

In the week leading up to HYROX, it’s important to taper off your training intensity to give your body time to recover and prepare for the competition. This doesn’t mean that you should stop training altogether, but rather reduce the volume and intensity of your workouts. Light runs, mobility exercises, and yoga can be incorporated into your training routine during this time.

Finalizing nutrition plan

Nutrition is a critical component of HYROX preparation, and it’s essential to have a solid plan in place for the week leading up to the competition. This includes ensuring that you’re properly hydrated and consuming a balanced diet that’s rich in protein, complex carbohydrates, and healthy fats. Avoid consuming excessive amounts of sugar, caffeine, and alcohol, as they can negatively impact your performance and recovery.

In addition, it’s essential to practice your pre-competition nutrition plan during your training to ensure that it works well for your body. This includes testing different types of fuel, such as energy gels or sports drinks, during your workouts to see what works best for you. 

Day of HYROX Competition

What to bring to the competition

On competition day it’s important to be prepared and bring everything you’ll need for the event. This includes appropriate workout clothes and shoes, a water bottle, energy gels or snacks, and any other necessary equipment, such as wrist wraps or knee sleeves.

How to warm-up properly

Properly warming up before the competition is essential to prevent injury and prepare your body for the intense physical demands of the event. This includes a dynamic warm-up that targets all the major muscle groups used in the competition, such as midline, posterior chain, shoulder mobility exercises.

Staying motivated during the competition

HYROX is a challenging event, both physically and mentally. You can stay motivated throughout the competition by focusing on your personal goals, using positive self-talk, and finding a workout buddy or support system to cheer you on during the event.


HYROX is an intense and challenging fitness competition however it’s also an excellent opportunity for fitness enthusiasts to challenge themselves and improve their overall fitness level. With proper training, nutrition, and pre-competition preparations, anyone can participate in and succeed at HYROX, whether they’re a seasoned athlete or a beginner looking to try something new. Being prepared and staying motivated and focused throughout the competition is key to achieving your personal goals and performing at your best.