How to Train and Prepare for Hyrox: Strength, Strategy, and Smart Conditioning
Hyrox has taken the global fitness world by storm — a hybrid endurance competition blending running with functional workouts. It’s a test of strength, stamina, mental grit, and pacing. Whether you’re an athlete looking for your next challenge or someone aiming to train with purpose, Hyrox offers a clear, structured goal. At Poseidon Performance, we’ve trained everyone from world champions to complete beginners. Here’s how to train smart and show up prepared.
What Is Hyrox?
A Hyrox race includes:
• 8 x 1km run segments, each followed by a workout station:
1. Ski Erg
2. Sled Push
3. Sled Pull
4. Burpee Broad Jumps
5. Row Erg
6. Farmers Carry
7. Sandbag Lunges
8. Wall Balls
It’s the same format across all competitors, with weights adjusted for Open and Pro divisions (and Doubles).
The 4 Core Training Pillars
1. Build a Hybrid Base
You need a strong aerobic engine and muscular endurance. This isn’t just about long slow distance or one-rep maxes — it’s about being able to move, lift, and repeat.
Training Tips:
• Zone 2 conditioning: 2–3 sessions/week to build aerobic capacity
• Threshold runs: practice running under fatigue
• Running economy: focus on technique and cadence — not just mileage
2. Master the Movements
You don’t need to be elite in each station, but you must be efficient.
Key Focus Areas:
• Ski/Row: Learn to pace — don’t burn out early
• Sled Push/Pull: Build max leg drive & posture under load
• Burpee Broad Jumps: Time your breath and land with intent
• Farmers Carry & Lunges: Grip, core control, and posture are everything
• Wall Balls: Train unbroken sets and breathing rhythm
3. Strength for Volume, Not Just Power
We favour sub-maximal strength work for Hyrox — think 70–85% loads with moderate-to-high volume.
Weekly Example:
• Trap bar deadlifts
• Front rack reverse lunges
• Push press
• Core: weighted carries, planks under fatigue
Hyrox rewards those who are strong enough and can hold form when tired.
4. Simulate the Race
Integrate specific circuits that mimic the event’s format — run-station-run.
Session Example:
• 1km run
• 50m sled push
• 1km run
• 30 burpee broad jumps
(…repeat for multiple stations)
These sessions build race-day confidence and teach pacing.
Common Mistakes We See
• Overemphasis on strength or running — not both
• Neglecting transitions — these cost valuable time
• Pacing too hard early — Hyrox rewards the well-paced, not the fast starters
• Inadequate recovery — especially for older athletes, recovery is part of the plan
Preparing for Race Day
• Know your splits: Train with a watch or HR monitor (e.g. Garmin Fenix)
• Fuel correctly: Carbs the day before, light breakfast 2-3 hrs pre-race
• Taper: Reduce volume 5–7 days out; stay sharp but rested
• Gear up: Grippy shoes, moisture-wicking kit, and chalk if allowed
Who Should Try Hyrox?
It’s scalable. At Poseidon Performance, we’ve prepped everyone from BJJ black belts to 60+ gig rowers and CrossFitters. If you like clear goals, want to push yourself, and train with purpose — Hyrox is for you.
Final Thoughts:
You don’t need to be the fastest or strongest — you need to be the most consistent. With smart training, structured programming, and the right mindset, Hyrox can be a powerful tool to test yourself physically and mentally.
Want a personalised Hyrox training plan?
Get in touch with us at Poseidon Performance — whether you’re building from the ground up or fine-tuning for a podium finish.
