Hyrox for Beginners: Everything You Need to Know to Get Started
If you’ve been hearing the buzz about Hyrox and wondering what it’s all about—or whether it’s something you could give a go—this is the perfect place to start. At Revive, we’ve been getting stuck into Hyrox, and I’ve got to say, it’s such a fantastic way to challenge yourself and grow, no matter where you’re starting from fitness-wise.
So, let’s dive into what Hyrox is, how you can train for it (without feeling overwhelmed), and some practical tips for beginners to help you feel confident stepping into your first session.
What Exactly is Hyrox?
Hyrox is a global fitness race designed for everyday athletes. Think of it as a mix of running and functional workouts—basically, it’s a race with eight 1 km runs, and after each run, you tackle a functional exercise. These exercises range from sled pushes to wall balls, so it’s a proper mix of endurance and strength.
What I love about Hyrox is how inclusive it is. Whether you’re a total newbie or a seasoned pro, there’s a category for you:
- Open: For beginners looking to challenge themselves.
- Pro: A bit more intense with heavier weights.
- Doubles: Team up with a buddy and tackle the race together.
It’s not about being the fastest or fittest—it’s about giving it a go and seeing what you’re capable of.
Training for Hyrox: Where to Start
If you’re thinking, “This sounds a bit intimidating,” I promise it’s not as scary as it sounds! With the right training, you’ll surprise yourself. Here’s how to get started:
1. Build Your Running Endurance
Since you’ll run a total of 8 km in the race (broken into 1 km chunks), it’s a good idea to include running in your routine. Start with short, manageable runs and gradually increase the distance over time. If you’re new to running, a run-walk approach can work wonders!
2. Strength Matters
The functional exercises in Hyrox are no joke—sled pushes, farmer’s carries, and burpee broad jumps require strength and power. Focus on compound movements like squats, deadlifts, and push-ups to build a solid foundation.
3. Functional Workouts
Incorporating exercises like rowing, lunges, and wall balls into your training can prepare your body for what’s coming. These mimic the movements you’ll be doing in the race, so you’ll feel ready when the time comes.
Tips for Beginners: Nail Your First Hyrox Class
Here are some beginner-friendly tips to help you feel confident and prepared:
What to Bring
- Comfortable trainers: Go for ones with decent grip for those sled pushes and lunges.
- Water bottle: Trust me, you’ll need it.
- Towel: Things can get sweaty—having a towel handy is a lifesaver.
- Workout gloves (optional): If you’re worried about grip for the farmer’s carry or rowing, gloves can help.
Master the Exercises
At Revive, our Hyrox training sessions are designed to help you build both the strength and endurance you’ll need for race day—whether you’re a total beginner or looking to level up.
Our experienced instructors, Mick and Meg, lead the classes with a mix of energy, encouragement, and expert guidance. Each session is structured to mirror the Hyrox race format, so you’ll get to practise key movements listed below, with short running intervals to build your stamina. We tailor the workouts to suit all fitness levels, so you can feel confident and supported while working at your own pace. It’s a fantastic way to train in a group setting and get a real feel for the Hyrox challenge!
Let’s break down some of the main movements and how you can prepare for them:
- Sled Push & Pull: Work on building leg strength with weighted sleds or resistance band sprints. Focus on keeping your body low and driving through your legs.
- Burpee Broad Jumps: Practise regular burpees first—nail the technique, then add the forward jump.
- Rowing: It’s all about finding a rhythm. Start with short bursts on a rowing machine to get the feel for it.
- Wall Balls: Practise squatting with a medicine ball. Focus on your form first, then start aiming for a target.
- Farmers Carry: Grab a pair of dumbbells and practise walking while keeping your core tight and shoulders back.
Don’t stress if it all feels a bit overwhelming at first. That’s why we’re here—to help you learn, practise, and smash it!
Stepping Up to Hyrox Competitions
Once you’ve got a few training sessions under your belt, you might start thinking about entering a Hyrox competition. The great thing about these events is that they’re designed to be beginner-friendly, with different categories to suit your fitness level.
Competitions are held all over the UK, and some of our members have even gone on to compete internationally. I recently read an article in Women’s Health about 68 year old Celia Duff who started Hyrox at the age of 68 and now is a two time world champion in her age category. Who knows—this could be the start of an amazing journey for you too!
Related journal – Hyrox: How to Prepare Like a Pro
Ready to Give It a Go?
If you’re a Revive member, why not join one of our Hyrox-focused sessions and see what all the fuss is about? It’s a supportive, friendly environment where you can work at your own pace while building confidence.
And if you’re local to Coventry and new to Revive, we’d love to have you join us! Come along for a free trial class, and let’s chat about your fitness goals. Hyrox is just one of the many ways we can help you get fitter, stronger, and feel amazing.
So, are you ready to take on Hyrox? I promise you—it’s worth it.
