Independent guides to hybrid fitness racing.
Free practical tips, smarter sessions, and station-by-station know-how. For your first finish line—and the next one.
Find your next session ↗ New to HYROX? Start here ↓
01 / KNOW WHAT YOU’RE TRAINING FOR
HYROX takes familiar gym movements and puts them between eight 1 km runs. The challenge is carrying your fitness from one part of the race into the next: settling into a run after a demanding station, then arriving ready to work again.
You follow a set order in an indoor venue. The Roxzone connects the running course with the workout stations, so moving through the venue is part of the experience too.
Explore every station ↗Format reference: HYROX’s official race overview. Check your event’s rules for the current standards and loads.
Eight runs. Eight stations. Pace the whole race.
02 / START WITH THE ATHLETE YOU ARE
Use what you already do well.
Give the unfamiliar work some attention.
Running experience gives you a familiar place to begin. Now make space for loaded carries, lunges, squats and the sleds. Practise these while fresh so you can focus on how you move.
Your next step
Read the station cues, then try the strength-and-skill session at a manageable load.
You may feel at home with weights but less comfortable repeating runs. Begin with running you can recover from and increase it gradually. Keep track of your total workload when adding it around gym sessions.
Your next step
Start with the steady-builder session and choose a duration that suits your current running fitness.
You do not need to copy an experienced racer’s week. Build a regular exercise habit, learn the movements and leave room for recovery. A coach can help you choose suitable loads and spot technique you cannot see yourself.
Your next step
Read the three training foundations before choosing a workout or setting a race target.
These are general starting points, not personalised plans.
03 / MAKE THE WORK COUNT
A session can help your race without looking like a race. Give each workout a purpose, then judge it by how well you met that purpose.
The best station effort is one you can leave behind and still run from.
If every run becomes a time trial, you lose a chance to build repeatable volume. Use easy sessions for steady work; a conversation should feel possible. Your current running history matters more than someone else’s weekly mileage.
Give a station your attention while you are fresh. Work on control, range of motion and the required standard before adding fatigue. A smaller set done well can teach you more than a long set where your movement falls apart.
Once the basics are comfortable, combine a short run with a station to rehearse the transition. Notice how quickly your breathing and stride settle. You do not need a full race simulation every week to practise this skill.
Record more than your total time. Note where you slowed, whether breaks were planned and how the next run felt. Choose one change for the next session so you can tell whether it helped.
04 / GO A LITTLE DEEPER
Read the part you need.
Take one useful idea into training.
From the first SkiErg pull to the final wall ball, each station asks something different of you. Explore each station guide for technique tips and a simple practice exercise.”
Start with the foundations, then choose running, strength and skill, or a run-and-row combination. Each sample includes a way to scale it to your starting point.
Good preparation includes the small decisions: the kit you trust, the instructions you have read and the effort you can sustain. Use the race-day guide to think these through.
05 / CHOOSE HOW YOU RACE
The way you enter changes how you share the work. Learn the format before choosing a division or planning sessions with a partner.
06 / BEFORE YOU COMMIT
Start with a realistic picture of the race, your current fitness and the time you can give to training.
There is no single countdown that suits everyone. Your running base, strength, movement experience and available training time all matter. A plan’s length does not guarantee readiness. If you are new to regular exercise, allow time to build a base before a race-specific block.
You can begin with running and general strength work using equipment you already have. To prepare for the actual stations, arrange time with the sled, SkiErg, rower and other race equipment as your training develops. A substitute can help build fitness, but it does not teach exactly the same movement or feel. Our station guides show what you will eventually need to practise.
Look at the whole week before adding more work. A demanding class already counts towards your training load. Decide what it contributes and where running, station practice and recovery will fit. Avoid simply placing a full HYROX programme on top of everything you already do. If you follow a coached plan, discuss changes with that coach.
Start with a few observations you can compare: running splits, the number of station breaks, and whether your pace stayed controlled. Record the load and session format too, so you compare like with like. The weekly planner keeps your weekly session choices and completion ticks; it does not analyse race results or sync between devices.
Use the current official rulebook for your event, division and season. General training advice is not a substitute for those standards. Check your event information through HYROX’s official website, then use the station guides as practice support.
No. GRITROX is an independent training resource with educational guides and sample sessions. These are starting points rather than individually prescribed coaching. Choose exercises and loads appropriate to you, and get qualified help with unfamiliar equipment or a training plan you are unsure about.
07 / PUT ONE IDEA INTO PRACTICE
You do not have to solve your whole training plan today. Choose a session you understand, give it a place in your week, and leave enough room to recover from it.