HYROX training: how to train for your first race

Good HYROX training comes down to three things: running, strength and the eight stations. Above all, it's about linking them together, because in the race you're always running on tired legs. Already training a bit? Then plan on about 8 to 12 weeks of focused preparation, with three to four sessions a week. Starting from scratch? Just give yourself more time.

Below I'll explain what the race asks of you, how to build a training week and which mistakes you're better off skipping. Want to know how the race works first? Read what HYROX actually is.

Updated: 2026-11-04

What HYROX asks of your body

A HYROX race is the same everywhere in the world. You run 1 kilometre, then you do an exercise, called a station. You repeat that eight times. That's 8 kilometres of running and eight stations, from rowing and pushing a sled to wall balls: throwing a ball at a target on the wall from a squat.

Most people are out there for well over an hour and a half. And you're working hard almost the whole time. The stations are even tougher per minute than the running. That's well researched. So you need good fitness, enough strength to get the sled moving and muscles that keep going for a long time.

Which stations there are and in what order, you'll find in the eight HYROX exercises. The weights differ per category and per season. Check them in HYROX weights and distances.

The three pillars: running, strength and stations

Your HYROX training rests on three pillars. Skip one and you'll feel it on race day.

Running. Half the race is running. Good fitness is the base, and research on HYROX backs that up. My advice: first make sure you can run easily for half an hour to an hour.
Strength. Squats, deadlifts (lifting a bar off the floor), lunges, pushing and pulling. The stronger you are, the lighter the sled and the sandbag feel. That leaves more in the tank for running.
Stations and transitions. This is where you practise the real thing: rowing, the SkiErg (a machine where you pull down with your arms), burpees, wall balls and carrying weights. And you practise the hardest part: running straight after a station.

That last bit makes the difference. After the sled your legs feel heavy, and then you simply have to run another kilometre. If you've done that often in training, it won't shock you in the race.

How often and how long to train for HYROX

How long you need depends on where you start. There's no fixed rule. The training programmes you'll find via HYROX usually run 8 to 12 weeks, and they assume you already have a base.

Your starting point	Plan on	Where to focus
You hardly train yet	A few months of base work, then 8 to 12 weeks of focused training	Easy running, technique and general strength
You run, but do little strength work	8 to 12 weeks	Strength and the stations
You already do strength training or CrossFit	8 to 12 weeks	Fitness and running after a station
You're doing Doubles with a partner and you both train already	6 to 8 weeks can be enough	Practising together and splitting the work smartly

Three to four sessions a week works for most people. More isn't automatically better, because your body needs rest to get stronger. Want a written plan? Have a look at the 12-week HYROX training plan.

A sample training week

Here's what a week with four sessions could look like. Feel free to move the days around. Just don't put two hard sessions back to back.

Day	Session	Why
Monday	Easy run of 30 to 60 minutes, at a pace where you can still talk	Your fitness, the base of everything
Tuesday	Strength: squats, deadlifts, lunges, pushing and pulling	Stronger on the sled and with the sandbag
Wednesday	Rest, or an easy bike ride or walk	Recovery
Thursday	Intervals: short hard efforts running, rowing or on the SkiErg, with rest in between	Learning to work hard and recover
Friday	Rest	Recovery
Saturday	Combo: a stretch of running, then a station, and repeat	Getting used to running on tired legs
Sunday	Rest or an easy walk	Start the new week fresh

In the last weeks before your race you can do half a race now and then. That practice run is called a simulation. My advice: once a week at most, and definitely not every week.

Training in a coached group or on your own

Training alone with a plan or an app can work fine. You're flexible and it doesn't cost much. But you have to watch your own technique, and that's hard when you're tired. And let's be honest: on your own, next week easily turns into next month.

In a group with a coach, the session is ready for you, someone keeps an eye on your technique and you pull each other through when it gets tough. Here in Amsterdam East, our class for that is called Hybrid Endurance. Just to be clear: we're not an official HYROX gym and we don't run HYROX classes. But our Hybrid Endurance classes prepare you really well for a HYROX event.

You'll find them on Tuesday evening, Wednesday afternoon and evening, and Sunday at lunchtime. Check the schedule for current times, or read more about hybrid training in Amsterdam.

Mistakes beginners make

Starting too fast. The first kilometre feels easy. Go too hard there and you'll pay for it twice later on. Pick a pace you can hold eight times.
Only training the stations. Fun, but half the race is running. So don't skip your easy run.
Only running. The other way round goes wrong too. Without strength, the sled and the lunges turn into a fight.
Doing the full race too often. It takes a lot of recovery and you don't learn much new. Train your weakest stations instead.
Letting technique slide when you're tired. Good technique matters most when you're tired. So practise your movements at the end of a session too, not just when you're fresh.
Practising with the wrong weights. Weights differ per category and can change per season. Always check the official rules for your season.

Got pain or an injury? Check with your doctor or physio first. After that, the coach can adjust the exercises to fit.

28-Day Strong Start

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A personal starting assessment plus scalable Fit Test as your baseline
A midway check, so one busy week doesn't break your rhythm
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Frequently asked questions

Is HYROX an endurance sport?

Mostly, yes. You're working for over an hour and half of it is running, so good fitness is the base. But without strength you won't get through the stations well. So you train both.

Can I do HYROX as a beginner?

Yes. The exercises are basic movements like pushing, pulling, squatting and running, without complicated technique. Pick the Open category, or do Doubles with a partner: you run together and split the work on the stations. Just give yourself enough time to build up.

Where can I prepare for HYROX in Amsterdam?

You can run anywhere. For strength combined with conditioning, you can come to CrossFit Zeeburg on the Cruquiusweg in Amsterdam East. We're not an official HYROX gym, but our Hybrid Endurance classes prepare you really well for a HYROX event.

How often should I practise a full HYROX race?

Rarely. Doing half a race in the final weeks is enough to test your pacing. Once a week at most. The rest of the time, work on your weak spots.

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