Hyrox Training for Competition (With a Sample Weekly Split)

Hevy is not affiliated with or endorsed by HYROX.

Whether you’re new to working out or an experienced trainee, Hyrox offers a fresh way to challenge yourself by combining cardiovascular and resistance training. 

Read on to learn about Hyrox, the exercises done in a Hyrox competition, and how it’s all structured. We also include a sample training split you can follow.

Key Takeaways

1. Hyrox is a hybrid race that requires a solid strength and endurance base to complete. You must balance both in your training if you want to achieve a respectable time.
   
   
2. The race consists of 8 km of total running, mixed with 8 functional, full-body exercises: Ski Erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls.
   
   
3. The running portion is often the most demanding for newbies, as it makes up around 60% of the total work. Plus, most of it needs to be done while fatigued, which adds to the challenge.
   
   
4. At least part of your training needs to be dedicated to doing the exercises and runs with an elevated heart rate. This affects the perceived difficulty and your technique.
   
   
5. We’ve created a free 4-day hybrid split to train for your first Hyrox competition. Log in or register on hevy.com, and click here to see and save the plan. (Or simply click the link if you’re on your phone with Hevy installed.)

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What is Hyrox?

Hyrox is an indoor fitness race consisting of 8 strength and conditioning exercises and running. Each exercise is done at a designated station over a set distance (except wall balls, which are rep-based). After each exercise, you run 1 kilometer, aiming to complete the course as fast as possible.

The Hyrox Race Format

Hyrox races begin with a 1-kilometer run, followed by:

• Ski Erg – 1,000 meters
• Sled Push – 50 meters (2 x 25 meters)
• Sled Pull – 50 meters (2 x 25 meters)
• Burpee Broad Jumps – 80 meters
• Rowing – 1,000 meters
• Farmers Carry – 200 meters
• Sandbag Lunges – 100 meters
• Wall Balls – 100 reps

After each station, you must run 1 kilometer, for a total of 8 kilometers throughout the course. Wall balls are the final exercise, and you’re done when you complete 100 total reps.

The weights used on each station depend on gender and division (Open or Pro; Doubles and Relay use the same weights as Open). Here is a table summary:

*Including the sled weight.

(Source.)

Hyrox Divisions

• Open – this is the standard race, recommended for anyone who works out as a hobby and wants to push themselves individually. A good goal is to complete the race in under 1 hour 30 minutes for men and under 1 hour 50 minutes for women.
  
  
• Pro – this option is reserved for experienced athletes who have done the race before and want to push themselves with heavier weights. A respectable time is 1 hour and 15-20 minutes for men and 1 hour and 30 minutes for women.
  
  
• Doubles – this is a two-person team (men, women, or mixed), where each person completes the 8-kilometer run, but the workload at each station can be split, and only one person is allowed to work at a time.
  
  
• Relay – this is a 4-person team (4 men, 4 women, or 2 men and 2 women). Each member must complete a 1-kilometer run twice and 2 workout stations. This is a fantastic option if you want to compete alongside friends and are unsure if you can handle a whole race by yourself.

The 8 Exercises Used in Hyrox Competitions (+How-to & Tips)

1. Ski Erg

Ski Erg, also known as a ski machine, is a full-body cardio activity. You can do the exercise in several ways, including seated to focus on the upper body, and pulling with alternate arms. The version used in Hyrox competitions is standing and pulling with both arms simultaneously.

How to:

1. Select the appropriate resistance.
   
   
2. Reach up, grab the two handles, and step back slightly to clear enough room for pulling.
   
   
3. Position your feet shoulder-width apart or slightly wider.
   
   
4. With your elbows bent, breathe in, and initiate the pull by engaging your core and pushing your buttocks back.
   
   
5. As you pull on the cables, use the initial momentum by continuing to hinge at the hips, driving the handles down by fully extending your arms, and breathing out.
   
   
6. Allow the cables to return to the starting position as you stand up and breathe in for the next rep.
   
   
7. Continue breathing, pulling, hinging at the hips, and standing up in a controlled, rhythmic manner.
   

Pro tip:

Remember that the goal is to cover a distance, not do a certain number of reps. Avoid the temptation to do half-reps, as that will increase the time it takes to cover 1,000 meters and mostly isolate your upper body, which can be exhausting.

Instead, do a full extension on each rep to generate more momentum and cover more distance with each pull.

2. Sled Push

The sled push is a low-impact, full-body exercise that combines strength and cardiovascular work. You can push the sled in multiple ways, including keeping your arms straight and in front of you or bent and at your sides. Experiment to see what feels best and lets you move forward most efficiently.

How to:

1. Stand behind the loaded sled, lean forward, and grab the two upright pillars at their middle points or slightly higher.
   
   
2. Have your arms straight, which would position you behind the sled, or bent at the elbows, which would mean your head and upper torso remain above the sled.
   
   
3. Push your buttocks back to straighten your spine.
   
   
4. With one leg forward and one leg back, dig the balls of your feet into the floor.
   
   
5. Take a deep breath and engage your abs.
   
   
6. Begin moving the sled forward by pushing through the balls of your feet, fully extending your front knee on each stride.
   
   
7. Move forward steadily, keep your midsection tense, and don’t forget to breathe at steady intervals.

Pro tip:

Since you must cover 2 25-meter lengths, competitors and coaches (like Marcus from the Hyrox Hub on YouTube) recommend using one pushing stance for the first length, and another for the second.

In Hyrox competitions, athletes often cover one length with a regular grip, elbows bent, and the other length using a forearm hook grip. The hook grip involves leaning over the sled, keeping your arms at your sides, gripping the sled pillars at mid-point (knuckles pointing to the sides), and positioning your forearms and elbow creases against the pillars to push forward.

3. Sled Pull

Sled pulls are another full-body strength and conditioning exercise. Similar to a sled push, it trains the entire lower body, core, forearms, and shoulders. However, since the movement revolves around pulling, there’s more emphasis on the upper back and biceps. 

You can use multiple pulling techniques to get the sled to you, so experiment to see which feels best for you.

How to:

1. Grab the rope attached to the sled with both hands.
   
   
2. Stand up with your feet hip-width apart.
   
   
3. Push your buttocks back and lean slightly forward to maintain a neutral spine position.
   
   
4. Pull the rope with your right hand.
   
   
5. As your elbow gets to the side of your torso, immediately pull with your left hand and place your right hand further down on the rope, ready for the next pull. To breathe effectively, inhale while switching hands, just before initiating each pull, and exhale as you pull.
   
   
6. Keep alternating steadily, switching hands as you pull, and maintain a consistent tempo.

Pro tip:

To avoid overworking one body part, consider doing one 25-meter length with one pulling technique and the other length with another. 

For example, you can do the alternating arm pull outlined above, then switch to the lean-and-step-back technique. This approach involves gripping the rope and stepping back while keeping your arms straight. Then, walk forward, grip the rope again, and step back. 

The first technique focuses more on the upper body (particularly the biceps and back), whereas the second emphasizes the legs and glutes.

4. Burpee Broad Jumps

Burpee broad jumps are the fourth exercise in Hyrox competitions, and this is where cumulative fatigue starts to take a toll on performance and technique.

How to:

1. Stand tall with your feet shoulder-width apart.
   
   
2. Breathe in, lean forward, place your hands in a comfortable push-up position, and kick your legs back to extend your body.
   
   
3. Perform a push-up, touching your chest to the floor.
   
   
4. Push yourself up and kick your feet forward, landing them close to your hands.
   
   
5. Stand up and perform a double-leg jump as you breathe out.
   
   
6. Immediately take another breath and drop down for the next push-up.

Pro tip:

For the most efficient burpee 80-meter run, keep your body low and never stand up fully between reps. This will help conserve energy and save you some time by eliminating unnecessary movement.

5. Rowing

Not counting running, the rowing station is the second cardio exercise following the Ski Erg. It’s a low-impact, full-body movement. As with Ski Erg, proper form allows you to cover longer distances more efficiently.

How to:

1. Sit down, place your feet on the foot plate, and secure them with the straps.
   
   
2. Lean forward and grab the handle with an overhand grip.
   
   
3. With your arms straight and knees bent, breathe in and initiate the first rep as you push through your feet, straightening your knees.
   
4. As your knees straighten, extend your hips to lean back and complete the rep by pulling the handle to your sternum as you exhale.
   
   
5. Allow the handle to move forward as you bend your knees and lean forward. This is also a good place to breathe in before the next rep.
   
   
6. Continue pulling and controlling the handle on the way back, breathing steadily and maintaining a consistent tempo.

Pro tip:

Similar to the Ski Erg, don’t obsess over the number of reps. Instead, follow a sustainable tempo, fully extend your knees, and pull forcefully on each rep. This will allow you to cover more distance with fewer strokes.

6. Farmers Carry

This is a full-body strength and conditioning exercise that relies on good grip strength. You may have the endurance to complete the 200 meters, but you could lose valuable time setting the weights down to give your hands and forearms a break.

How to:

1. Squat down, grab a pair of kettlebells, and get up by pushing through your heels.
   
   
2. Engage your midsection and walk forward with a brisk pace.
   
   
3. Breathe steadily as you move forward and grip the kettlebells hard to keep them from slipping. The more the handles slip, the harder it will be to continue holding them.

Pro tip:

If you find that grip is the limiting factor on this station, consider doing extra grip work in the form of more frequent and increasingly heavier farmer carries, dead hangs, and general weight training using fat grips.

7. Sandbag Lunges

This is a walking lunge variation in which you place a sandbag behind your neck for added resistance. It primarily targets the lower body, but it also engages the core, shoulders, and upper back to some degree.

How to:

1. Lean forward and grab the sandbag by the handles.
   
   
2. Lift the bag to chest level, press it overhead, and position it behind your neck.
   
   
3. Stand tall with your feet hip-width apart. Breathe in and engage your abs.
   
   
4. Extend your right leg forward, plant the foot, and sink into a lunge, descending until your back knee taps the ground.
   
   
5. Push through your front foot to extend the knee and stand up as you breathe out. Immediately bring your left leg forward to align your feet.
   
   
6. Breathe in, bring your left leg forward, plant the foot on the floor, and perform the next lunge.
   
   
7. Continue alternating as you move forward.

Pro tip:

While counterintuitive, keeping the upper body relaxed can make this part of the Hyrox race feel less demanding and allow you to focus more on your stride, depth, and tempo.

8. Wall Balls

Wall balls are another full-body strength and conditioning exercise and are the last movement done during a Hyrox competition. Like all the previous movements, this may also look straightforward, but being mindful of a few key details can lead to much better performance.

How to:

1. Grab a medicine ball and stand in front of a wall.
   
   
2. Lift the ball in front of your chest, keeping your elbows bent.
   
   
3. Have your feet in a comfortable squat stance, toes pointing slightly outward.
   
   
4. Engage your abs and take a breath.
   
   
5. Descend into a squat, keeping your heels in contact with the floor.
   
   
6. Move down until your thighs are parallel to the floor, and press through your heels to squat up.
   
   
7. As your legs straighten, throw the ball up and against the wall as you exhale.
   
   
8. Immediately grab the ball and descend into another squat as you breathe in.

Pro tip:

Stand at the correct distance from the target. Being too close could cause the ball to fall on your head or behind you, whereas being too far would mean throwing it farther and leaning forward to catch it.

At the correct distance, you can keep the ball over your center of gravity, throw through the shortest distance possible, and have it fall in your hands without moving forward or back.

Sample Weekly Hyrox Plan (Beginner-Friendly)

The following is a 4-day training program that includes traditional strength training and endurance work, primarily running. It consists of 2 full-body resistance workouts, one cardio session, and one competition-specific day. Sample schedule: Monday, Tuesday, Thursday, and Friday (or Saturday).

If this workout feels too demanding, slow the tempo to keep your heart rate at 65-70% of the maximum. Alternatively, reduce the resistance on the Ski Erg/Rowing machine and use less weight for the farmers carry and wall ball.

In contrast, if this feels less challenging, you can increase the running distance to 750 or 1,000 meters.

Wednesday, Saturday (or Friday), and Sunday are rest days. You can dedicate them to mobility work (particularly focusing on your shoulders, upper back, and hips) and active recovery, such as walking, hiking, or other low-intensity activities that don’t cause fatigue.

Hyrox Training For First Timers

• Be a hybrid athlete – don’t obsess over a single goal, like crushing a lifetime PR at the gym or running a half-marathon. As a hybrid athlete, you need to work on your strength and conditioning, which means balancing your training.
  
  
• Get a measuring device – cardio done in zone 2 heart rate (typically around 60-70% of maximum heart rate) is essential for developing a good aerobic base (1, 2). That is, improving your body’s ability to use oxygen to create energy, which is your “engine” during Hyrox and similar competitions.
  
  To ensure you stay within this range, it would make sense to get a heart rate monitor. Chest strap devices appear to be the most accurate, but many watches and fitness bands also offer reliable heart rate monitoring (3).
  
  
• Don’t skip running – running makes approximately 60% of the total workload in a typical Hyrox race (4). This means you need to run to be more competitive.
  
  
• Practice transitions – while transitions only make up around 6.5% of a Hyrox race, it pays to practice them because you can show up more prepared and confident. This includes a) knowing the station order and b) practicing transition from a run immediately into every functional movement.
  
  
• Have enough time to prepare – as with any fitness competition, the key to performing well is to train long enough for adaptations to occur. If you’re just starting and want to do a sub-90-minute race, make sure you have at least 8-12 weeks of solid, productive training. This should include a few days of less intense training before the race to recover.

Track Your Training In-Depth With Hevy

Hevy includes all the exercises done in Hyrox competitions:

You can easily create a routine and reuse it an unlimited number of times:

Log the details that matter and add context with custom notes, which you can access and read later:

Track your progress on each movement to make sure you’re improving:

Hevy – Workout Tracker

Create and log your workouts with Hevy and track your progress. Join 13+ million athletes.

Create my workout

Hevy – Workout Tracker

Create and log your workout with Hevy and track your progress

Create my workout

FAQs

1. Do I need to train in a specialized gym?

While these gyms have their advantages, you can do most exercises in any well-equipped gym, including Ski Erg, sled pushes and pulls, burpees, rowing, farmers carry, walking lunges, and wall balls.

2. Is Hyrox a good competition for someone who has never competed before?

The competition is challenging but doable, especially for people who run regularly. If you’re unsure, get three people and compete in a Relay division, where you share the total work.

3. Can I walk during the 1km runs in a race?

Walking is allowed and common in these competitions, especially among first-timers. Everyone is free and encouraged to go at their own pace.

4. Should I prioritize running or strength training when preparing?

Both are important, but if you currently lift and don’t run, start there. Pull back some volume from the weight room to get some room for dedicated running workouts.

5. How do I avoid burning out mid-race?

Pacing, pacing, pacing. Don’t bolt off at the start. Take it slow to get a feel for the race. The first run should feel light, even if it takes longer. See how it feels to transition between running and the functional activities. Even if you have a lot of gas in the tank, go slow because fatigue adds up. Chances are, you’ll catch up to, and even surpass, those who go hard initially.