Use CrossFit to Train for HYROX
40,000 people attended a Hyrox event in Scottland last weekend.
HYROX has emerged as one of the fastest-growing competitive fitness races, attracting athletes from all backgrounds who want to test their endurance, strength, and mental resilience. Unlike traditional endurance races or functional fitness competitions, HYROX is unique in its structure: Participants complete eight one-kilometer runs, each followed by a functional workout station. This format requires a combination of cardiovascular endurance, muscular stamina, and functional strength, making it distinct from traditional endurance races or strength-based competitions like powerlifting or bodybuilding.
At the same time, CrossFit remains one of the most popular training methodologies for developing all-around fitness. CrossFit builds strength, power, and cardiovascular capacity by combining Olympic weightlifting, gymnastics, and high-intensity metabolic conditioning (MetCon) workouts. However, to fully prepare for HYROX, modifications to a typical CrossFit routine are necessary.
Today, I will explore how CrossFit can be used as an effective training method for HYROX and how athletes can tailor their workouts to maximize performance. If you are a gym owner, use this to help guide your athletes to a successful hybrid event while keeping them in your gym. If you are a CrossFitter, you can use this guide to help conquer any hyrox that crosses your path.
Understanding HYROX and Its Demands
To successfully train for HYROX using CrossFit, it’s essential to understand the specific demands of a HYROX race.
HYROX Race Format
Each HYROX competition follows an identical structure:
1 km run
Workout station 1: SkiErg (1000m)
1 km run
Workout station 2: Sled Push
1 km run
Workout station 3: Sled Pull
1 km run
Workout station 4: Burpee Broad Jumps
1 km run
Workout station 5: Rowing (1000m)
1 km run
Workout station 6: Farmer’s Carry
1 km run
Workout station 7: Sandbag Lunges
1 km run
Workout station 8: Wall Balls
This setup means that running endurance, functional strength, and muscular endurance all play significant roles in an athlete’s performance. Unlike CrossFit, where workouts are constantly varied and unpredictable, HYROX follows a structured and repeatable format.
How CrossFit Can Be Used for HYROX Training
CrossFit builds a strong fitness foundation, but specific adjustments are needed to optimize HYROX performance. Here’s how to use CrossFit to train effectively for HYROX.
1. Increase Running Volume
Since HYROX includes 8 kilometers of running, incorporating structured running sessions is crucial:
Add 3-4 running sessions per week to improve endurance.
Include tempo runs, interval training, and long-distance runs to develop speed and stamina.
Practice compromised running—run immediately after strength exercises to simulate HYROX race conditions.
2. Focus on HYROX-Specific Movements
While CrossFit includes a variety of movements, prioritizing the ones seen in HYROX will lead to better race performance:
Train sled pushes and sled pulls to build lower body strength.
Increase burpees, rowing, wall balls, and farmer’s carries in workouts.
Reduce emphasis on Olympic lifting and gymnastics movements, as they are less relevant for HYROX.
3. Improve Muscular Endurance
HYROX workouts require sustained effort over a long period. To prepare:
Train with higher-rep, lower-weight strength exercises to improve endurance.
Focus on longer workout durations (30-60 minutes) instead of short, high-intensity WODs.
Incorporate supersets and circuit training to build stamina.
4. Simulate HYROX Race Conditions
One of the best ways to prepare for HYROX is to mimic the actual race setup:
Perform back-to-back movements seen in HYROX. Example: Run 1 km → Sled Push → Run 1 km → Sled Pull, etc.
Complete HYROX-style workouts to improve pacing and efficiency.
Train under fatigue to simulate how it feels late in the race.
Why CrossFit is Better Than HYROX-Specific Training for the Average Person
While HYROX-specific training can optimize race performance, it may not be the best long-term fitness strategy for the average person who isn’t a professional HYROX athlete. Here’s why CrossFit may be the better choice:
1. Greater Overall Fitness
CrossFit develops strength, endurance, agility, power, and flexibility, while HYROX training focuses mainly on running endurance and functional strength. For someone looking for a well-rounded fitness approach, CrossFit offers more variety and complete athletic development.
2. Avoiding Overuse Injuries
Since HYROX training involves repetitive running and similar movement patterns (lunges, burpees, sled work), it can lead to overuse injuries over time. CrossFit’s constantly varied workouts reduce the risk of repetitive strain by incorporating different movement patterns.
3. More Fun and Engaging Workouts
CrossFit workouts change daily, keeping training fresh, fun, and mentally stimulating. In contrast, HYROX-specific training is more structured and repetitive, which some athletes may find monotonous over time.
4. Increased Functional Strength and Skill Development
CrossFit incorporates a broader range of movements, including Olympic weightlifting, gymnastics, and bodyweight exercises, which build strength in ways that HYROX-specific training does not. This makes CrossFit a better choice for long-term strength and skill development.
5. Community and Competition
One of CrossFit’s biggest strengths is its community—workouts are done in a group setting, pushing athletes to work harder and stay motivated. HYROX training is often done individually, which can make it harder to stay consistent and accountable.
Who Can Benefit from a CrossFit-Based HYROX Training Plan?
CrossFit can be an effective training tool for HYROX, but different athletes may need to modify their approach based on their strengths and weaknesses.
✅ Who Should Stick with CrossFit?
Athletes with a strong endurance base but needing more strength work.
Those who enjoy the variety and community of CrossFit.
Anyone who wants general fitness with HYROX participation as a goal rather than elite competition.
✅ Who Should Modify Their Training for HYROX?
Runners or endurance athletes looking to build functional strength for HYROX.
Athletes who want to compete at a high level and maximize performance.
Those who prefer a structured, repeatable training format rather than varied workouts.
✅ The Hybrid Approach
Combine CrossFit strength training with dedicated HYROX-specific workouts and extra running.
Use CrossFit as a base but adjust workouts to emphasize endurance and race-specific skills.
Incorporate HYROX-specific race simulations to refine pacing and endurance.
CrossFit provides a strong fitness foundation for HYROX, but adjustments are necessary to optimize performance. By incorporating more running, HYROX-specific exercises, and endurance-focused workouts, CrossFit athletes can successfully transition into HYROX competition while maintaining a well-rounded, injury-resistant, and engaging fitness program.
A hybrid approach — using CrossFit for strength and functional fitness while adding structured HYROX training — is the best way to prepare for the average person. This ensures athletes maximize their HYROX performance while still enjoying the broad benefits of general fitness.