"How do I train for HYROX?" is the question we get most from people who have never raced. The short answer: train like a runner who lifts, and practice the stations until they feel boring. The longer answer is below. This is the big picture. If you already have a race date and want week-by-week workouts, our 8-week beginner HYROX plan picks up where this guide ends.
The format in one minute
Every HYROX race is the same, anywhere in the world. You run 1 km, do a station, and repeat that 8 times. Eight kilometers of running, eight stations, one clock that never stops. Most beginners finish somewhere between 75 minutes and two hours, and plenty take longer. Nobody cares. Finishing your first one is the goal.
You can race solo in the Open division, or as a Doubles team where you both run every kilometer and split the station work. If you're nervous, Doubles is a great first race.
How to train each of the 8 stations
You don't need to be great at every station. You need to be able to keep moving through all of them. Here's what we tell our beginners about each one.
1. SkiErg (1,000 m). Think of it as a hip hinge, not an arm pull. Reach tall, then drive the handles down by bending at the hips and letting your arms follow. Settle into a pace you could hold for 10 minutes. Train it with 4 to 6 x 250 m with short rest.
2. Sled push (50 m). This is where most first-timers lose the most time. Arms straight or slightly bent, body low, short fast steps. Don't stop. Even slow steps beat standing still. If your gym has no sled, heavy pushes on turf, hill walks with a vest or weighted step-ups build the same legs.
3. Sled pull (50 m). Sit back, grab the rope hand over hand, and walk backward to reset. Use your legs and body weight, not just your arms. Grip gets tired fast, so do rows, dead hangs and carries during the week.
4. Burpee broad jumps (80 m). Pace this one. Step back and step in if jumping back costs you too much. Short, steady jumps beat big ones followed by a long rest. Practice 20 to 30 at a time so the rhythm feels automatic.
5. Rowing (1,000 m). Legs, then body, then arms, and back in reverse. Long strokes at a sensible rate. Too many beginners pull fast and short and burn out halfway. Aim for a pace that leaves you able to run straight off the rower.
6. Farmers carry (200 m). Stand tall, shoulders down, quick steps. Set the kettlebells down before your grip fully gives out, shake out your hands, and go again. Heavy carries once or twice a week fix most grip problems.
7. Sandbag lunges (100 m). Bag high on your shoulders, back knee down to the floor each rep, steady pace. This is late in the race when your legs are tired, so practice walking lunges after a run, not only fresh.
8. Wall balls (100 reps). The last station and the one people fear most. Squat to full depth, drive up, let the ball do the work. Break the 100 into small sets early: 10 or 15 reps, a couple of breaths, repeat. Practice in sets of 20 to 30 a few times a week.
A simple weekly structure
You don't need two-a-days. For most beginners, 3 to 5 sessions a week is plenty. Here's the shape we use:
- Easy run (1 to 2 days). 25 to 45 minutes at a pace where you could talk. This is your engine.
- Strength (1 to 2 days). Squats, lunges, deadlifts, push-ups, rows and carries. You're building legs and grip that can handle the sleds and wall balls.
- Stations (1 day). Pick 3 or 4 stations and practice technique at moderate effort. Rotate so you hit all 8 every two weeks.
- Run plus work (1 day, once you have a base). Alternate a run with a station: for example 4 rounds of 800 m to 1 km run and one station at half race volume. This teaches you to run on tired legs, which is the real skill in HYROX.
- Rest (at least 1 to 2 days). Walk, stretch, sleep.
If you only have 3 days, do one easy run, one strength day and one run plus work session. That covers 90% of what matters.
New to running and lifting together? Read Hybrid Training for Beginners: Where to Start first. It covers how to build the base before you add race-specific work.
Common beginner mistakes
- Skipping the running. About half of your race time is running. Station work feels more like "HYROX training", but your easy runs carry you through the race.
- Training every session hard. If every workout leaves you wrecked, you won't recover enough to get better. Most of your week should feel manageable.
- Never practicing tired. Doing wall balls fresh is not the same as doing them after 7 km and 7 stations. Do run plus work sessions.
- Ignoring the sleds. If you can, find a gym with sleds and practice them at least a few times before race day.
- Going out too fast. The first kilometer always feels easy. Hold back. You'll pass people in the second half.
- Changing everything race week. New shoes, a new breakfast, a new gel. Test all of it in training first.
Where to start this week
- Pick a race 8 to 16 weeks out. A date makes the training real.
- Test yourself. Run 5 km at an easy pace. Row 1,000 m. Do 50 wall balls (or dumbbell thrusters). Write down the times. This is your starting point.
- Commit to 3 sessions a week for the next month using the structure above.
- Get feedback on your form. Film your wall balls, lunges and sled push. Small fixes save minutes.
Thinking about a DEKA or Spartan race too? Our guide on how to train for your first DEKA or Spartan race covers what's different.
Want us to build it for you?
If you have a race date and want a plan built around it, our Hybrid Race Prep (8 Weeks) gives you a weekly plan, form checks by video, pacing strategy and a race-week taper. If you'd rather train year-round with a coach checking in every week, look at our Hybrid Online Programming.
Start with the free Starter Plan
Not ready to commit? Start with our free 2-week Starter Plan. It's 4 sessions a week, with no-equipment swaps for every station and a simple pacing guide. Get the free Starter Plan, or DM STATE on Instagram @newstatehealth and tell us when you're racing.
New State is an independent coaching company, not affiliated with or endorsed by HYROX or any race organizer. Race formats and standards change, so check your event's current rules. This article is general fitness information, not medical advice.