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HYROX training: everything you need to get to the start line ready
HYROX is one race made of two sports. This is where our running, station and race-week material sits together, in the order you need it.
The event rewards athletes who can still run after a sled push, not athletes who are excellent at exactly one of the two. Almost every plan that fails does so by treating running and strength as separate training weeks that happen to share an athlete.
Start with the race itself and what it demands, then read how a training block is built around your race date, then use the station material to fix whichever part is actually costing you time.
Where to start
- 01
Understand the race
Eight stations, eight kilometres of running, and the transitions that decide most finish times.
- 02
Build the block
A twelve-week structure with a real taper, sized to the days you can actually train.
- 03
Train for your race
Your coach builds the block around your division, your race date and the stations you are slowest at.
What this looks like in the app
Every HYROX article
- Hyrox Berlin 2027: What the Calendar Actually Says About the Date9 min read
- Hyrox St. Gallen 2027: What the Calendar Says, and the Swiss Race You Can Still Enter8 min read
- Hyrox Basel 2027: Dates, Venue, Travel and What Is Still TBA9 min read
- Hyrox Geneva 2026: Start Times, Palexpo, Travel and Race Day9 min read
- Your First Hyrox Race: What to Expect on the Day8 min read
- How to Breathe During a Hyrox Race10 min read
- The HYROX Physique: Where the Hybrid Look Comes From, and How to Train For It10 min read
- The Three Best HYROX Workouts You Can Do at Home7 min read
- Hyrox vs. CrossFit: Which Training Style Is Right for You?8 min read
- Why You're Not Getting Faster at Hyrox (And How a Coach Can Fix It)9 min read
- Hyrox Events 2027 — and the Last 2026 Races6 min read
- What Is a Good Time for the Hyrox Pro Division?11 min read
- Hyrox Training Plan: 3 Days a Week for Busy People8 min read
- 12-Week Hyrox Training Plan for Beginners: Running, Strength & Race Prep9 min read
- Hyrox Running Plan: How to Run Better Between Stations8 min read
- Hyrox Geneva 2026: Your Training Plan for Race Day8 min read
- How to train for Hyrox (without faking the stations)6 min read
Training guides that apply here
- Interval Training ExplainedUnderstand how interval training works — work intervals and recovery intervals, short versus long and aerobic versus anaerobic efforts — with practical examples for running, rowing and squash.
- Training Zones 1–5 ExplainedLearn what each training zone means, how intensity is measured with heart rate, pace, power and perceived effort, and when Zone 1 recovery, Zone 2 aerobic base and hard Zone 4–5 work each belong in a plan.
Calculators
- Running Pace CalculatorConvert between pace, speed and finish time, and predict your race time for another distance from a recent result — 5K, 10K, half or marathon.
- Cardio + HYROX Substitution CalculatorSwap one cardio modality for another at equal effort — running, rowing, cycling, SkiErg — and get HYROX station substitutions built around the equipment you have.