HYROX Prep: what you need to know to prepare properly

HYROX is approaching and it’s not the kind of event you want to wing.

With 8 runs and 8 demanding workout stations, it’s an extremely demanding test of strength, fitness, and strategy. Whether it’s your first time or you're chasing a PB, here’s what you need to know to show up prepared.

The HYROX Format:

You'll complete:
1km Run between each of the following exercises:

1. 1,000m SkiErg

2. Sled Push (102kg Women / 152kg Men)

3. Sled Pull (78kg Women / 103kg Men)

4. 80m Burpee Broad Jumps

5. 1,000m Row

6. 200m Farmers Carry (2x16kg / 2x24kg)

7. 100m Sandbag Lunges (10kg / 20kg)

8. 75–100 Wall Balls (4kg to 9ft / 6kg to 10ft)

Train with a Purpose:

1. Functional Strength

• Focus on sled work, lunges, carries, and wall balls

• Use race weights and distances to prepare your body

• Grip work is essential. Work on it with farmers carries, rows, and hangs

2. Running Under Fatigue

• Run 2-3x/week with intervals and tempo work

• Pair runs with workouts (e.g. burpees + 1km run) to simulate race fatigue

3. Simulation Sessions
E.g.
→ 1km Run
→ Sled Push
→ 1km Run
→ Row
→ 1km Run
→ Wall Balls
→ Cool down

Fast transitions between stations is key. Don’t leave this to the day of competition to worry about.

Recovery & Performance:

Your performance depends on how well you recover.
✅ Book regular physio or remedial massage
✅ Include nutrition, sleep, mobility and active recovery in your plan
✅ Taper 5–7 days before race day

Need help getting HYROX-ready?
We work with athletes at Game Changer Physiotherapy to recover faster, train smarter, and dominate race day.