How to Train for HYROX: The Complete Beginner’s Guide

If the gym or fitness is a big part of your life, chances are you've heard of HYROX.

Blending endurance running with repeated rounds of functional strength work, it's a competitive fitness race that's been quietly - and quickly - gaining global momentum. '550,000 athletes competing in one year' kind of momentum.

But what exactly is included in HYROX and how do you prepare for a race?

Whether you want to learn more or need guidance on how to get started, we've got the full rundown of everything HYROX-related in our blog below.

If you're planning for a HYROX race, you can find the perfect fit ahead of the big day at Oner Active. Whether you prefer an all-in-one, a colourful two-piece or shorts that allow you to move freely, you'll find everything you need and more for your next HYROX or hybrid workout session here. Explore our extensive collection of gymwear today.

What is HYROX?

HYROX is a fitness race that combines endurance running with functional workout stations. Participants run 1km, then complete a workout station, repeating the cycle eight times. In total, athletes cover 8km of running alongside eight strength and conditioning challenges.

HYROX has become incredibly popular over the past few years. Over 550,000 athletes competed in the 2025 season and the numbers are growing every year.

How HYROX Races Work: A Rundown of Key Stations

Let's take a look at the key stations involved in HYROX races:

Ski Erg

After completing the first 1km run, you'll be assigned to the Ski Erg machine. This is a low-impact, total-body cardio trainer that you may have used, or seen others use, in the gym. It targets the lats, triceps, abdominals, biceps, glutes, quads, and lower back. The machine has dual handles that you pull down simultaneously against air resistance to engage the arms, core and legs.

Sled Push/ Sled Pull

The sled push is one of HYROX's most demanding strength stations. This heavy-duty piece of equipment is designed to be loaded with weight plates, allowing athletes to increase resistance and build serious lower-body power. Competitors drive the sled across turf or gym flooring using strong, steady leg force. The sled pull follows a similar concept but instead involves pulling the weighted sled towards you while walking backwards, placing an intense focus on the legs, core, grip and upper-body strength.

Burpee Broad Jumps

Burpee broad jumps are one of the most physically demanding HYROX stations. With a mix of explosive power and full-body endurance, athletes perform a burpee then take a large jump forward, repeating the movement across the course. This station quickly elevates the heart rate and challenges the legs, core, shoulders, and overall stamina, especially as fatigue builds.

Rowing

Using the rowing machine, athletes drive through the legs, engage the core, and pull with the upper body to complete the required distance. Rowing in HYROX requires control and rhythm, taxing the cardiovascular system while working the back, arms and legs.

Farmer's Carry

The farmer's carry is a deceptively simple but highly effective strength challenge. Athletes carry heavy kettlebells in each hand while walking a set distance, placing huge demands on grip strength and core stability, as well as posture. With the added fatigue of running, this station becomes a true test of total-body resilience and control under pressure.

Sandbag Lunges

Sandbag lunges focus heavily on lower-body endurance and muscular stamina. Athletes carry a weighted sandbag across their shoulders while performing walking lunges over a set distance. This station targets the quads, glutes, hamstrings, and core, and is especially challenging late in the race when the legs are already fatigued.

Wall Balls

Wall balls are widely considered one of the toughest final stations in HYROX. Athletes perform a squat while holding a medicine ball, then explosively throw it up to a target on the wall before repeating several times.

What Fitness Level Is Required to Start HYROX?

It might sound intimidating but HYROX is designed to be accessible to people of all fitness levels. There are multiple divisions and weight categories available so most people can participate, provided they are committed and prepared.

The Biggest Challenges Beginners Face (And How To Prepare For Them)

In your first HYROX race, there are several obstacles set to challenge you physically and mentally. These include:

Balancing Running With Strength Work

Many beginners come from either a cardio background or a gym background, but HYROX requires both to work together. Running on tired legs after heavy stations, such as sled pushes or lunges, can feel very different from running on fresh legs, so learning to train for endurance and strength side by side is essential.

Fatigue Building Up Across the Race

Another major challenge is combatting fatigue that builds over the course of the race. HYROX isn't about one hard workout, it's about sustaining effort through eight rounds of running and functional exercises. Beginners are often surprised by how quickly exhaustion sets in, especially at the later stations. Building overall endurance and gradually increasing workout intensity helps your body adapt to longer efforts under fatigue.

Going Too Hard Too Early

Going too hard too early is another common struggle for beginners. HYROX training can be intense, and you may feel pressure to push to your maximum effort every session. But this can lead to burnout, injury, or inconsistent progress. The best approach is to build steadily over time, prioritising recovery and focusing on long-term consistency, rather than rushing your fitness gains.

Where Should You Focus First?

As a beginner, knowing where to start when it comes to HYROX can feel overwhelming. With so much to learn and incorporate into your workout, focusing on everything at once can feel like your only option. But you should start by building a strong foundation.

HYROX can only be performed by athletes with general endurance, so improving your basic cardio fitness is the best way to begin. Also, try to become familiar with the race's key functional movements. Squats, lunges, burpees, and farmer's carries are the primary exercises at many HYROX stations. At first, ensure you focus on form and technique. Once you have that nailed, you can reconsider your progression.

A Beginner-Friendly HYROX Training Plan: 4-6 Weeks

Here's a beginner-friendly HYROX training plan you can use to prepare for your first race:

Weeks 1-2: Build Your Base

The first two weeks should focus on developing overall fitness and learning the fundamentals. This is where beginners build consistency and get comfortable with HYROX-style training.

Key priorities include:

• Easy running to improve endurance
• Full-body strength basics (squats, lunges, core work)
• Light practice of key stations, like rowing, farmer's carries, and wall balls

The aim is to train steadily without pushing to the point of exhaustion. Think of it like a HIIT workout.

Weeks 3-4: Increase Your Fitness & Confidence

By weeks three and four, you can begin increasing intensity and combine running with functional movements more frequently. This is where HYROX training starts to feel more race specific.

Focus on:

• Shorter run intervals to improve speed and stamina
• Heavier strength work, especially for legs and core
• HYROX-style circuits that mix cardio and strength stations

This phase helps your body adapt to working under fatigue.

Week 5-6: Race Prep & Simulation

The final weeks are about preparing for race day by practising the HYROX format and building confidence in your pacing. Training becomes more specific, but volume should stay manageable.

Your focus should be on:

• Short HYROX simulations (run + station combinations)
• Maintaining strength while reducing overall fatigue
• Prioritising recovery, mobility and rest

By the end of week six, you should feel ready to complete your first HYROX race with confidence and control.

Common HYROX Training Mistakes To Avoid

Here are some of the HYROX training mistakes that are easy to make, so you know how to avoid them:

Focusing Only on Running or Only on Strength

This is one of the biggest mistakes beginners make with HYROX training. While running accounts for a large portion of the race, the functional stations also require significant strength and endurance. To prepare properly, you need a balanced approach that includes running sessions to build stamina, strength training to handle movements like sled pushes and lunges, and hybrid workouts that combine both.

Not Practising the HYROX Movements

Another common issue is not practising the specific HYROX movements. General fitness is helpful, but HYROX includes stations that can feel unfamiliar if you haven't tried the exercises before. Many beginners underestimate how challenging exercises like wall balls, farmer's carries, or the ski erg can be when fatigue sets in. Even practising these movements with lighter loads will improve your technique and confidence.

Doing Too Much Too Soon

Finally, doing too much too soon is a mistake that can quickly lead to burnout or injury. HYROX training can be intense, and beginners often jump into high-volume sessions or race simulations before their body is ready. Instead, focus on building gradually over several weeks, prioritising recovery and consistency. Progress comes from steady improvement, not rushing the process.

In Short, Stay Consistent and Progress Safely…

HYROX might be the fitness world's next big challenge, but with commitment and consistency, you'll be prepared for your first race in no time. Remember to adjust your plan each week based on how you and your body feel, and don't push progress too quickly. It can do more harm than good.

To ensure you're prepared for your first HYROX race, check out Oner Active's collection of UK gymwear for women. We've got a selection of two pieces, shorts, tops, hoodies, and more, so you can race - and feel - your best.

HYROX Beginner's Guide: FAQs

How Often Should You Train Each Week For Hyrox?

New to HYROX? Stick with a plan that incorporates 3-4 workouts per week. You'll have enough in your weekly plan to make progress without overextending yourself and to recover adequately. Remember that rest days are just as important as training days, as they give your muscles enough time to repair and grow stronger. Read more about the benefit of active rest days in our blog.

What Are The Most Important Exercises For Hyrox Training?

As HYROX combines running endurance training with strength training, the best exercises are those that prepare you for key race-day stations. Try to focus on:

• Squats and lunges: This type of exercise helps to build leg muscle for the sled push and pull.
• Burpees and broad jumps: These are a major challenge for beginners as they spike your heart rate quickly, so it's important to practice ahead of the race.
• Farmer's carry: Carrying heavy kettlebells improves grip strength, core stability and endurance.
• Wall balls: This is the hardest final station to complete, especially when fatigue runs high.
• Running: This accounts for about half of the overall race, so it needs to be something you feel comfortable doing.

Can I Train For Hyrox Without Gym Equipment?

Yes, absolutely. The race will include machines and weights, but you can still build the fitness you need for the race by running, using bodyweight exercises, and other home alternatives. For example, you can replace:

• Rowing with burpees or high knees
• Sled push with hill sprints or resistance band pushes
• Farmer's carry with carrying backpacks or water bottles
• Wall balls with a squat-to-press exercises