Is HYROX Replacing CrossFit?
I watched the Last Vegas HYROX event live on YouTube this past weekend, and I have to say—it was a pretty cool event. HYROX has taken what Spartan Race learned in their stadium race series and turned it into something both entertaining and competitive. Watching athletes push through each grueling station was inspiring, and it made me wonder: Will this replace CrossFit for competitive functional fitness types? I don’t think it will, but just like all the other new events that come and go, it will be a fun new thing to test your fitness on.
So, how do we train for this race? Well, CrossFit or GPP-style training is a great way. Many CrossFit types have done well at Hyrox events and have not changed their training.
Hyrox attracts many runners, which is excellent because many lack strength. This gives runners specific strength targets and goals to hit. Repeatable events also provide them with a measure of their training progress.
This guide will help you start training for your Hyrox, whether you are a CrossFit Athlete, Runner, or new to fitness. If you are a coach, you can use it to help you train your athletes or members.
How to Train for HYROX: The Ultimate Guide to Crushing Your Next Event
Imagine this: You’re sprinting towards the finish line, muscles burning, heart pounding, pushing through one last sled pull, knowing you’re about to conquer one of the toughest fitness challenges out there—HYROX. This race isn’t just about endurance or strength. It’s about mastering both. If you’ve ever wondered how to train for HYROX, you’re in the right place.
HYROX is a fitness race that tests your stamina, strength, and mental toughness. You’ll run 8 kilometers, with each kilometer followed by a functional workout station. That means you need to be both a runner and a lifter. Unlike a standard 5K or a bodybuilding competition, HYROX requires a hybrid athlete—someone who can lift heavy, move fast, and last through a grueling event.
So how do you train for it? Let’s break it down.
1. Build Your Aerobic Engine
If you can’t run, you won’t finish HYROX. It's as simple as that. The event involves eight one-kilometer runs, so your cardiovascular fitness must be solid.
How to train:
Run 3-4 times per week. Mix up your training with long, slow runs (5-10 kilometers) and high-intensity interval training (HIIT). HIIT workouts—like running 400 meters hard, then walking for 90 seconds—will improve your speed and endurance.
Practice running after workouts. Since HYROX alternates between strength and running, your legs will feel like jelly after a sled push or burpee broad jump. Get used to running while fatigued by doing a strength workout first, then immediately running a short distance.
Don’t ignore recovery. Running is high impact, so stretching, mobility drills, and proper footwear matter.
2. Get Stronger, But Train for Endurance Strength
Strength training is key for HYROX, but this isn’t about maxing out on your deadlift. The goal is functional strength—being able to move weight efficiently for longer periods.
Best strength exercises for HYROX:
Sled pushes & pulls: One of the hardest stations in HYROX, this movement is all about full-body strength and stamina.
Farmer’s carries: Improve grip strength and core endurance by carrying heavy dumbbells or kettlebells.
Deadlifts and squats: Train your legs and posterior chain (backside muscles) for power and endurance.
Burpees and lunges: Build muscular endurance and improve how well your body moves in high-rep situations.
How to train:
Focus on moderate weight, high reps. Since HYROX is about sustaining effort, train in the 10-20 rep range for big lifts.
Circuit training. Simulate HYROX by combining strength and cardio in one workout. Example: Do 10 sled pushes, then run 400 meters. Repeat.
Lift at least 3 times a week. Balance upper and lower body training with full-body workouts.
3. Train Specifically for HYROX Movements
HYROX has specific stations, so training these movements directly will give you an edge. Here’s what to expect:
HYROX Workout Stations:
1,000m SkiErg: Mimics cross-country skiing. Focus on pulling with power and engaging your core.
50m Sled Push: Heavy weight, full-body grind. Train with progressive overload (increasing weight over time).
50m Sled Pull: Requires grip and upper-body endurance. Rope pulls and farmer’s carries will help.
80m Burpee Broad Jumps: Explosive power and endurance. Practice by doing 10 burpee jumps, then sprinting 100m.
1,000m Rowing: Strength-endurance test. Maintain a steady pace; don’t go all-out too soon.
200m Farmer’s Carry: Grip and core test. Train by walking with kettlebells heavier than the race weight.
100m Sandbag Lunges: Train with loaded walking lunges.
100 Wall Balls: Leg and shoulder endurance test. Get comfortable with high-rep wall ball training.
4. Improve Your Transitions
HYROX isn’t just about being strong or fast—it’s about how quickly you can move from one station to the next. If you waste time resting between movements, you’re giving away seconds (or minutes) to your competitors.
How to train transitions:
Practice going from cardio to strength seamlessly. Try doing a 500m row and immediately moving into a sled push.
Train with short rest periods. In your gym workouts, limit breaks between sets to 30-60 seconds.
Simulate race conditions. Run through the full sequence of movements at least once before race day.
5. Dial in Your Nutrition and Hydration
Your body needs fuel to perform. A poor diet will slow you down, no matter how much you train.
Nutrition tips:
Eat enough carbohydrates. They fuel endurance performance. Stick to whole grains, fruits, and starchy vegetables.
Prioritize protein. Aim for 1.2-2.0 grams of protein per kilogram of body weight to support muscle recovery.
Hydrate properly. Dehydration leads to cramping and fatigue. Drink at least 2-3 liters of water per day, and consider electrolyte supplementation if you sweat heavily. Consider adding COWBELL to your bag of tools!
6. Train Your Mindset
HYROX is as much a mental battle as it is a physical one. If you doubt yourself halfway through the race, you’ll struggle to push through.
Mental training tips:
Visualize success. Picture yourself finishing strong.
Train through discomfort. Put yourself in tough workouts to build grit.
Set process goals. Instead of focusing on a podium finish, aim to improve your sled push time or burpee endurance.
7. Plan Your Recovery
You can’t train hard if you’re always injured or exhausted. Recovery is essential.
Best recovery practices:
Sleep at least 7-9 hours per night. Muscle repair happens during sleep.
Incorporate mobility work. Stretch, foam roll, and do yoga to stay flexible.
Schedule rest days. At least one full rest day per week helps prevent burnout.
Final Thoughts: Train Smart, Race Hard
Training for HYROX isn’t about running endlessly or lifting the heaviest weights possible. It’s about finding the balance between strength and endurance. With a solid plan, dedication, and smart recovery, you’ll be ready to dominate your next HYROX event.
If you’re serious about competing and looking for something new, Hyrox may be the thing. Start training now. Follow these steps, test yourself with race simulations, and fine-tune your weak points. The finish line is waiting—crush it! If you need a coach shoot me a text: 507-421-1125