HYROX is the ultimate fitness race, combining endurance and functional strength in a structured event designed for all fitness levels. Whether you’re a seasoned athlete or looking for a new challenge, HYROX tests strength, stamina, and mental grit like no other event. Each race follows the same global format, allowing competitors to track progress and compare times worldwide.
If you’ve ever wondered whether you have what it takes, here’s everything you need to know, from race divisions and structure to training and preparation.
What Are The Different Divisions In HYROX?
HYROX offers several divisions, making it accessible to a wide range of fitness levels and training goals. Whether you’re competing solo, with a partner, or as part of a team, there’s an option suited to you.
Open: The standard HYROX race, ideal for those looking for a challenge while maintaining an achievable goal. This category is suitable for most participants and serves as a great entry point into HYROX competition.
Pro: A more advanced division with heavier weights at the workout stations, designed for experienced competitors looking to push their limits.
Doubles: Two participants complete the race together, running the full course side by side while splitting the workout stations as needed. A great option for those who prefer training with a partner.
Relay: A team of four splits the race, with each person completing two 1km runs and one workout station per round. This is a great way for friends, corporate teams, or gym members to experience HYROX together.
With no time limits and no qualification requirements, HYROX is one of the most accessible fitness races available. Over 98% of participants finish successfully, making it a race for anyone willing to challenge themselves.
How Does HYROX Work?
A HYROX race consists of eight rounds of alternating runs and functional workout stations, designed to test your full-body endurance, power, and strength.
The HYROX Race Format:
- Run 1km
- Complete a functional workout station
- Repeat this cycle eight times
Workout Stations and Distances:
- Sled Push – 50m
- Sled Pull – 50m
- Burpee Broad Jumps – 80m
- Wall Balls – 100 reps
- Rowing Machine – 1000m
- Farmers Carry – 200m
- SkiErg – 1000m
- Weighted Lunges – 100m
The race format and workout distances remain the same worldwide, allowing competitors to train consistently and track progress accurately.
How To Train For HYROX
Expert Training Tips from Kristyan Marin
Preparing for HYROX requires a balance of endurance, strength, and functional fitness. While recovery and nutrition play key roles in performance, having a structured yet flexible training plan is essential for race day success.
To help you prepare, Kristyan Marin, a certified Personal Trainer at TotalFusion Platinum Newstead with extensive experience in HYROX training, has outlined key training principles to build peak conditioning and HYROX-specific strength.
Weekly Training Overview:
Strength & Power Days
- Focus on foundational compound movements such as squats, deadlifts, and lunges to develop full-body strength.
- Include sled pushes and farmers carries to enhance grip strength and lower body power.
- Implement progressive overload by gradually increasing weight or intensity each week.
- Add core work (planks, Russian twists) to improve stability and movement efficiency.
Hybrid Training Sessions
- These workouts simulate a HYROX race by alternating between short runs and workout stations.
- Sample session:
- Run 500m → SkiErg 500m
- Run 500m → Sled Pull 50m
- Run 500m → Wall Balls 100 reps
- Reduce rest time between intervals as training progresses to improve performance under fatigue.
Endurance Runs
- Longer steady-state runs (5-7km) build aerobic capacity.
- Interval sprints (e.g., 15 x 200m at a challenging pace with short recovery periods) improve speed and stamina.
- Hill sprints or incline treadmill runs develop leg strength and cardiovascular efficiency.
Race Simulations
- Full HYROX-style workouts help refine pacing and transition efficiency.
- Example:
- Run 1km → Workout Station → Repeat 8x
Choose the Plan That Fits Your Goals:
To support your HYROX preparation, we’ve included three structured training plans designed by Kristyan Marin.
- 6-Week HYROX Foundation Plan – For first-time competitors, focusing on building endurance, strength, and movement efficiency.
- 9-Week HYROX Progression Plan – Aimed at those looking to increase training volume, endurance, and transition speed.
- 12-Week HYROX Performance Plan – Designed for serious competitors, incorporating advanced conditioning, full-race simulations, and increased intensity.
Each plan provides a structured breakdown of weekly sessions, ensuring a balance of strength, endurance, and race-specific conditioning
Scaling & Adjustments
- Beginners should scale reps, weights, or distances to maintain form and efficiency.
- Experienced athletes can increase intensity by adding weight or reducing rest times.
Final Week HYROX Prep Guide
The week leading up to HYROX is all about fine-tuning, recovery, and preparing to perform at your best.
- Taper Your Training – All the hard work has already been done. Reduce intensity and avoid last-minute changes.
- Avoid Overtraining – Maintain mobility and active recovery, but do not push to exhaustion.
- Prioritise Sleep & Hydration – Maximise rest to promote muscle recovery and reduce race-day fatigue.
Maximise Your Performance with TotalFusion Wellness
Incorporating recovery into your HYROX training is just as important as strength and endurance. Proper recovery reduces injury risk, enhances performance, and ensures you can train at your best.
Recovery Strategies:
- Cold Plunge & Sauna Contrast Therapy – Reduces inflammation and speeds up muscle recovery.
- Float Therapy – Reduces stress and enhances focus.
- Normatec Compression Therapy – Enhances circulation and accelerates muscle recovery.
- Magnesium Pool & Salt Room Therapy – Supports muscle relaxation and improves sleep quality.
- Body Scans & VO2 Max Testing – Gain insight into your current fitness levels and make data-driven adjustments to your training.
Nutrition: Fuelling for Peak Performance
Expert Guidance from Imi Houlahan, Accredited Dietitian
Proper nutrition plays a key role in preparing for HYROX, supporting endurance, strength, and recovery. To ensure you perform at your best, Imi Houlahan, an Accredited Dietitian, has put together essential pre-, during, and post-race nutrition strategies to help you optimise energy levels and recovery.
Pre-Competition (1-3 Days Before)
- Increase carbohydrate intake to maximise muscle glycogen stores. Prioritise complex carbs like rice, pasta, oats, quinoa, potatoes, and whole grains.
- Reduce high-fat and high-fibre foods (e.g., lentils, beans, large amounts of raw salad) to avoid gut discomfort. Consider limiting dairy.
- Aim for 1.6 to 2.2 grams of protein per kg of body weight daily. Good protein sources include chicken, beef, fish, eggs, Greek yogurt, tofu, and protein powder.
- Hydrate well by drinking 3 to 4 litres of water daily. Proper hydration enhances performance, muscle contraction, and body temperature regulation. Add electrolytes (sodium, potassium, magnesium) to help prevent cramps.
Competition Day
Pre-Race Meal (2-3 hours before start time):
A balanced meal with carbs, protein, and some fat will provide sustained energy. Examples include:
- Oatmeal with banana and protein powder
- Rice with lean chicken and a drizzle of olive oil
- Whole wheat toast with nut butter and honey
Pre-Race Snack (30-60 minutes before start time):
Aim for 30 grams of fast-digesting carbs to provide quick energy:
- A few dates
- Rice cakes with jam
- Snack-sized popcorn and a muesli bar
- A slice of fruit toast
Optional Pre-Race Boost:
- Powdered pre-workout, caffeine gum, or an espresso can help with focus and alertness.
During the Race (if exceeding 75 minutes):
- Consider carb intake in the form of lollies, sports drinks, or energy gels that you have tested in training. Even swishing Gatorade in your mouth can trigger an energy release in the brain without needing to swallow it.
Supplements: Stick to What You Know
No Last-Minute Changes: Do not introduce new supplements, pre-workouts, or hydration formulas just because someone said they are “better.” Your gut is not used to it, and the last thing you want is to be dealing with vomiting, dehydration, or digestive issues mid-race. Stick to what worked during training and avoid unnecessary risks on race day.
Post Competition Recovery
- Refuel within 30 to 60 minutes with carbs to replenish glycogen, 20-40g of protein for muscle repair, and electrolytes for rehydration.
- 2-3 hours post-race, enjoy a well-balanced meal with lean protein, whole grains, healthy fats, and vegetables.
- Continue hydrating to aid recovery and prevent cramps.
Race Check-In: Get Ahead of the Rush
Early Check In is Best: Get this done before race day if possible. It gives you time to mentally prepare & avoids long queues on the day.
What You Need: Have your QR code registration ready. Once checked in, you will receive your 6 digit rego number & wristband. Do not tighten it too much as it cannot be adjusted once locked.
Bring a Friend: If you need a bathroom break while waiting in line, it helps to have someone hold your spot. If you are solo, do not stress as the HYROX community is awesome & someone may help.
Key Do’s: What to Focus on Leading Up to Race Day
Prioritise Sleep
Aim for 8 to 10 hours of rest leading up to the race. Your body recovers and builds energy while you sleep.
Know Your Start Time
- Opens Category: Usually early or late afternoons.
- Pro Category: Typically early or late evenings.
- Try to train around your start time during your program to avoid an adrenaline dump on race day.
Arrive at Least 60 Minutes Early
This gives you time to mentally and physically prepare, warm up, and get in the zone.
Pre-Race Nutrition
Eat a solid meal 3 hours before your start time to ensure it is digested and converted into usable energy.
Key Don’ts: Avoid These Common Mistakes
Do Not Overdo Your Warm-Up
Keep it light and efficient, you need energy for the race, not to burn out before you even start.
No Water Bottles on Course
HYROX provides hydration stations with water, electrolytes, and Red Bull, so leave your bottle behind.
No Outside Assistance
You cannot take anything from the crowd or your support crew, as doing so results in instant disqualification.
Do Not Go Too Hard, Too Soon
The adrenaline will be high, but pacing yourself is key. If you go out too fast, you will crash and burn before the finish. Stick to your planned pacing at least until after the 1000m row.
HYROX is your chance to challenge yourself and celebrate what your body can achieve. From the effort you put into training to the moment you cross the finish line, every step reflects your dedication and hard work. Whether you’re crossing the finish line, hitting a personal best, or embracing the challenge, HYROX is an experience you’ll carry long after race day.
