Hyrox: How to Prepare Like a Pro

Hyrox is a race like no other. It combines 8 x 1km runs with 8 functional fitness challenges, including the sled push, skierg, wall balls, and more. You’re running a total of 8km and completing exercises designed to test your strength, endurance, and mental stamina.

“It’s a full-body functional fitness event that’s really inclusive,” says Jake Dearden, a Hyrox record holder, in a Red Bull article. “Anyone can compete with the right amount of training.” That’s one of the things I loved about the event—it’s for everyone, no matter your starting point. You just have to put in the work to get ready!

Let’s get straight to the point: running is half the race. Literally. Eight 1km runs are interspersed between the functional fitness challenges, and if you’re not prepared, they can be a real slog. I’ll admit, running wasn’t my favourite part of training, and I didn’t focus on it enough. Big mistake! By the fourth run on race day, my legs were screaming at me, and I was wishing I’d spent more time on intervals and longer runs.

Here’s how you can avoid my mistake and nail your running prep:

• Interval Training: Mimic the race by doing 8 x 1km intervals with 2–3 minutes of rest between each.
• Long Runs: Build up to running for 60–90 minutes at a steady pace to boost your endurance.
• Run Under Fatigue: Practice running after strength exercises like sled pushes or squats. Trust me, this is a game-changer for handling the transitions on race day.

Hyrox isn’t just about endurance—it’s a serious test of strength. From the sled push (102kg for women/ 152kg for men) to farmer’s carries, you’ll need to train your muscles for power, stamina, and efficiency.

Key areas to train:

• Lower Body Strength: Focus on squats, lunges, and sled pushes. I learned that lateral movements, like side lunges, are brilliant for strengthening stabilising muscles.
• Upper Body and Core: Farmer’s carries, pull-ups, push-ups, and planks are essential for grip strength and stability.
• Plyometrics: Explosive movements, like box jumps, are perfect for improving power and agility.

One of my biggest takeaways from my first event was the importance of practising the sled push and pull. I went into the race thinking my gym work had prepared me—but wow, the sled felt so much heavier than I expected! Adding heavier sleds into your training will make race day feel more manageable.

Technique matters in Hyrox. Each movement has specific standards, and failing to meet them can result in penalties or wasted time. Again, I learned this the hard way—I was penalised during the wall balls because I wasn’t hitting the target consistently. It’s frustrating but entirely avoidable if you prepare properly.

Here are some standards to focus on:

• Walking Lunges: Stand up fully between each rep.
• Burpee Broad Jumps: Ensure your chest touches the floor, and both feet leave the ground.
• Wall Balls: Hit the target every time, and make sure your squat depth is correct.

Practising these movements to standard before race day will save you time and stress. Joining a class or working with a coach can really help you refine your form.

Transitions between running and strength exercises can be one of the trickiest parts of Hyrox. On race day, I found it tough to get my legs going after the sled push—it felt like running through treacle! Practising transitions during your training will help your body adjust and improve your efficiency.

How to train transitions:

• Simulate the full event by alternating runs with strength exercises during your workouts.
• Practice moving from high-intensity stations (like the skierg) to running.
• Mentally rehearse transitions to stay calm and focused during the race.

Recovery is just as important as training. Trust me, I didn’t take rest days as seriously as I should have during my prep, and it caught up with me toward the end of my training block. Your body needs time to repair so you can perform at your best.

Tips for optimal recovery:

• Rest Days: Schedule at least one full rest day per week, and include active recovery like yoga or a light walk.
• Nutrition: Fuel your body with lean proteins, complex carbs, and healthy fats. On race day, eat a small, carb-rich meal 2–3 hours before the start.
• Hydration: Stay hydrated throughout training and on race day. Bring water or an electrolyte drink with you to the event.

Here are some pitfalls to avoid, based on my own experience and advice from the pros:

1. Neglecting Running: Don’t let the strength stations overshadow the importance of running—it’s half the race!
2. Underestimating Technique: Take the time to master Hyrox standards to avoid penalties.

Starting Too Fast: I got caught up in the excitement at the start line and went out way too quickly. Pace yourself—it’s a marathon, not a sprint.

As an official Hyrox partner gym, Revive is here to help you smash your Hyrox goals. Starting in January 2025, we’re launching Hyrox-specific classes designed to mimic race conditions and prepare you for every element of the event.

Our classes include:

• Training to Hyrox movement standards.
• Simulating transitions between runs and exercises.
• Building strength, endurance, and confidence with expert guidance.

Whether you’re gearing up for your first Hyrox or looking to beat your personal best, our classes will ensure you’re race-ready and feeling unstoppable.

In the week leading up to Hyrox:

• Deload Training: Scale back intensity to focus on recovery and technique.
• Light Cardio: Include a gentle 5km run to stay loose.
• Rest: Take two full rest days before the event.
• Mental Prep: Visualise the race and plan your pacing.

Hyrox is challenging, but with the right preparation, it’s an incredibly rewarding experience. From running and strength training to mastering technique and transitions, every element of your training counts. If I can do it, so can you—and I promise the feeling of crossing that finish line makes all the effort worth it.

Ready to get started? Book your spot in our Hyrox classes launching in January 2025 and train at Coventry’s best official Hyrox partner gym. Let’s smash those goals together!