How to Prepare for HYROX: Training, Mobility and Mindset

HYROX has quickly become the world's most accessible fitness competition. You don't need to be an elite athlete — you just need to be ready to grind through 8 stations and 8 km of running. Here's how to prepare properly.

Understanding the HYROX Format

Every HYROX race follows the exact same format worldwide: 8 x 1 km runs alternating with 8 workout stations (SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmer's Carry, Sandbag Lunges, Wall Balls). This standardization lets you compare your times across races — and track your progress.

Building Your Running Base

8 km of running doesn't happen by accident. If you come from CrossFit or strength training, running will likely be your weakness. Start with:

• 3-4 running sessions per week: 2 easy runs (zone 2, conversational) + 1 interval session (like 8x400m) + 1 long run (8-12 km)
• Threshold work: 20-30 min tempos at your target HYROX pace (what you want to hold between stations)
• Transitions: practice running immediately after intense effort — heavy legs post-Sled Push is the hardest moment

Station-Specific Strength

Each station demands a different type of effort. Key exercises:

• SkiErg & Rowing: build aerobic capacity on ergometers. 3x1000m with 2 min rest, aim for consistency
• Sled Push/Pull: squats, weighted lunges, hip thrusts. Leg drive is everything
• Burpee Broad Jumps: the most feared station. Train in long sets (30-50 reps) to manage fatigue
• Farmer's Carry: grip strength + posture. Walk with heavy kettlebells 2x/week
• Sandbag Lunges: lunges with sandbag on shoulder. Work both sides
• Wall Balls: 75-100 unbroken wall balls is the minimum to feel comfortable on race day

Mobility: The Often Neglected Factor

Good mobility helps you stay efficient when fatigue sets in. Critical areas for HYROX:

• Hips: deep lunges, 90/90 stretch, pigeon pose — essential for lunges and running
• Ankles: dorsiflexion mobility for Wall Balls and Sled Push squats
• Thoracic spine: rotations and extensions for SkiErg and Rowing
• Shoulders: overhead mobility for Wall Balls without compensating through your back

10-15 minutes of daily mobility work makes more difference than you'd think. Build it into your warm-up.

Nutrition and Recovery

No complicated diet needed. The basics:

• Hydration: 2-3L/day minimum, more on training days
• Carbs: your primary fuel for HYROX. Don't cut them
• Protein: 1.6-2g/kg for muscle recovery
• Sleep: 7-9 hours. This is where real progress happens
• Race day: eat 3h before, carb-heavy, low fiber. Gel or bar during the race if you're going over 1h30

Mental Preparation

HYROX is as much a mental battle as a physical one. After station 5 (Rowing), you hit the "dark place" — the moment your body wants to quit.

• Chunk the race: don't think about all 8 stations, just focus on the next one
• Set time targets per station — it gives you focus
• Visualize: before the race, mentally rehearse every transition
• Accept the pain: it's temporary. The finisher patch stays forever

Sample 8-Week Plan

A simple, effective program:

• Monday: Interval running + mobility
• Tuesday: Stations (SkiErg, Row, Wall Balls) + strength
• Wednesday: Easy run (zone 2) + mobility
• Thursday: Stations (Sled, Farmer's, Lunges, BBJ) + core
• Friday: Tempo run or long run
• Saturday: HYROX simulation (4-8 stations chained with running)
• Sunday: Active recovery (walk, yoga, mobility)

The last week before race day, cut volume by 50% but maintain intensity. Show up fresh, not exhausted.

Already have a race in mind? Check out previous race results to see times in your category and set your goals. And when you cross that finish line, your patch deserves a frame worthy of the achievement — create your ROXWALL hexagonal frame.