Hyrox has become one of the fastest-growing fitness competitions in the world. Whether you are preparing for your first race or looking to set a personal best, understanding the format and training strategically is essential.

What is Hyrox?

Hyrox is a standardized indoor fitness race. Every athlete completes the same workout: 8 running segments of 1km each, alternated with 8 functional workout stations. The course is identical at every event worldwide, making it easy to benchmark your performance.

The 8 stations

SkiErg — 1000m
Sled Push — 50m (weights vary by division)
Sled Pull — 50m (weights vary by division)
Burpee Broad Jumps — 80m
Rowing — 1000m
Farmer's Carry — 200m
Sandbag Lunges — 100m
Wall Balls — 75-100 reps (varies by division)

Training principles

Build your aerobic base first

Running makes up roughly half of your total race time. Prioritize building your running endurance with a mix of easy runs, tempo efforts, and race-pace intervals. Aim for 3-4 running sessions per week during your build phase.

Train stations with purpose

Rather than just grinding through reps, focus on movement quality. Efficient technique saves energy and time. This is where tools like RoxSkills become valuable. Recording your station work and reviewing the AI analysis helps you identify inefficiencies you might not notice on your own.

Practice transitions

The time between stations adds up. Practice moving from a running effort into a station exercise without resting. Your body needs to adapt to performing strength and power movements while fatigued from running.

Periodize your training

A typical Hyrox training block runs 12-16 weeks. Start with a general preparation phase focused on building your aerobic base and movement quality. Then shift into race-specific preparation with simulations and higher-intensity station work.

Race day strategy

Pacing is everything in Hyrox. Going out too fast on the first run or first stations leads to a significant slowdown in the second half. Start conservative, maintain steady effort through the middle stations, and push hard on the final two stations where mental toughness makes the difference.

Using AI to get an edge

Recording your station technique during training lets you make objective improvements. RoxSkills covers all 8 Hyrox stations and provides phase-by-phase feedback on each one. Track your form scores alongside your race times to see the correlation between technique and performance.