A HYROX race combines running with functional workout stations, so a training plan has to develop both and leave room to recover. This independent guide uses the format published on the official HYROX website. BestBody is not affiliated with or endorsed by HYROX.
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According to HYROX, each race is eight rounds of a 1 km run followed by one workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. A practical week therefore mixes easy and harder running, strength work for pushing, pulling, carrying and lunging, some combined run-and-station sessions, and recovery.
The official format is the same at every event: 1 km run, then a station, repeated eight times. Divisions include Open, Pro, Doubles and Relay, and weights differ by division, so check the current official page for your category.
Eight kilometres of running makes up a large share of the race. Keep most runs easy, add one harder session when your base allows, and practise running on tired legs.
Strength sessions can target the movements the stations demand: pushing, pulling, carrying, lunging and squatting to a target. Practise the stations themselves where your gym has the equipment, or use sensible alternatives.
Mixed sessions alternating short runs with stations help with pacing and transitions. Hard running and heavy lower-body work both create fatigue, so space them and protect easier days.
BestBody can place running, gym or home strength and recovery in one editable week, record outdoor runs and log sets, reps and load. It does not provide an official HYROX programme.
HYROX says each race is a 1 km run followed by a functional workout station, repeated eight times, with stations of SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.
That depends on your current running, strength and time available. Many people need to improve whichever is weaker while keeping the other ticking over. Recovery limits how much hard work fits in a week.
No. BestBody is not affiliated with, endorsed by or an official partner of HYROX. Its general training tools can help organise preparation.
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Explore →Use the training hub to choose a plan, log the session actually completed and review strength progress across comparable workouts.
Record the route and session context, use repeatable checkpoints, and keep 5K or 10K preparation connected to strength, recovery and longer-term progress.
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