What is HYROX and how do I train for it?

HYROX is an indoor fitness race that combines running with functional exercises. You run 1 km, do a workout station, then repeat that eight times, for 8 km of running and eight stations in total. To train for it, you need to run 2 to 3 times a week, lift twice, and practice the stations.

The format

The eight stations come in the same order every time:

1. SkiErg, 1000 m
2. Sled push, 50 m
3. Sled pull, 50 m
4. Burpee broad jumps, 80 m
5. Rowing, 1000 m
6. Farmers carry, 200 m
7. Sandbag lunges, 100 m
8. Wall balls (100 reps)

There are divisions, including open, pro and doubles, with different weights. Check the current weights for your division on the official site because they change.

Most first-timers finish somewhere between 1 hour 15 minutes and 2 hours. Just finishing is a fine goal for a first race.

A 12-week structure

If you're already comfortable running 3 miles (5 km), twelve weeks is enough to prepare.

• Running, 3 days: one easy run of 30 to 45 minutes, one interval session, one longer run building toward 6 to 8 miles (10 to 13 km).
• Strength, 2 days: squats, lunges, deadlifts, rows and presses. Heavy enough to be hard.
• Station practice, 1 day: sled push and pull, wall balls, burpee broad jumps, rowing and carries. Do these after a run to practice running on tired legs.

Every 3 to 4 weeks, do a "mini race" of 4 run and station pairs back to back. That's where you learn your pacing.

League of Fitness syncs HYROX-style sessions, runs and lifting from Apple Health and scores them by intensity and heart rate zones, so a station practice day and an easy run both count toward your daily match.

Where people struggle

The run is the part that matters most, because it makes up most of the time. And the run after a heavy station feels very different from a normal run. Your legs feel heavy after sled work and lunges. Go out at an easy pace and keep it steady.

Wall balls late in the race tend to hurt shoulders and legs, so practice them tired.

Be gradual

Ramp running mileage slowly, about 10 percent a week, and don't add heavy sled work in the last week before a race. If you have joint pain or a past injury, ask a physical therapist about the lunges and impact before you start.