How to Train for HYROX: 5 Essentials for your Training Routine

So, you know what HYROX is (or if you need a reminder, you can read that here), you’ve mastered the art of a Sunday long run and a coffee with your mates, but you’re not quite sure how to actually train for HYROX? We caught up with Jen, One Playground Coach and HYROX specialist, to give you the lowdown on how to give yourself the best shot at success when it comes to the big day.

 

Coach Jen

 

How to Approach Your HYROX Training

For my clients who are training for a specific event such as HYROX, I give my clients a 12-week, program split over three phases:

 

Phase 1: 

• Duration: 3-4 weeks.
• Goal: Building aerobic fitness and strength General Preparation (GPP) – getting comfortable with compound movements and getting as much time on your feet as you can to increase your baseline running capacity.
• Training Split: 3x full body strength days, 2x low-moderate volume, 1x high volume day.

 

Phase 2:

• Duration: 3-4 weeks
• Goal: GPP with a transition into Specific Physical Preparedness (SPP), tailoring strength and power to the specific movements used in HYROX. Think more explosive power and working in moderate intensity intervals, while maintaining/increasing baseline endurance.
• Training Split: 2x full body strength days, 2x full body conditioning/moderate/high-intensity days, 1x HYROX-specific day

 

Phase 3:

• Duration: 4-5 weeks (including taper week)
• Goal: Major SPP focus on maintaining strength, high-intensity training, the specific movements found in HYROX and working at race pace.
• Training Split: 2-3 moderate-high-intensity aerobic and functional sessions, 1-2 strength-focused sessions (lighter weights, higher reps to build muscular endurance), 1 mobility session and 1 active recovery session.

 

The Five Essential Elements of HYROX Training

 

1. Full Body Strength Training

Full body strength training (low rep, high weight). Running is important, but making sure you have baseline strength to start with is also important. Focusing on your compound movements, such as any deadlift variation, will increase strength in your forearms which will help with your farmer’s carries, as well as leg strength for your sled push, and to keep your legs strong for running. 

 

You’ll need a lot of upper body power on the day with the sleds, row and ski so it’s important not to neglect strength. 

 

2. Running

The average HYROX time is roughly 90 minutes, so get comfortable working for that amount of time on your feet! If you’re newer to running or feel less comfortable with this aspect of your training, I recommend starting with two to three runs a week and increasing up to four after four to six weeks of running.

 

There are 3 types of runs to add to your HYROX training

• Long easy runs lasting 90 mins. This is the best way to get used to working for long periods of time and get used to running. 
• Threshold runs (intervals/tempo runs). For example, 3 x 1.2km to get used to running the HYROX laps/ 8/9km runs at a consistent pace. 
• Compromised runs that comprise of any running that you have to do after (or between) any form of tiring exercise that is not running. This will get you used to working while your legs are fatigued, and learning what pace to do your other stations at, to ensure you don’t burn out too quickly. That might look like:
  • Three rounds of
    • 600m run
    • 70m sled push
    • 500m ski
    • 70m walking front rack lunges

 

3. Full Body Conditioning

Incorporating full body conditioning into your training for HYROX will help to get you used to being in a high heart rate zone for long periods of time without a drop off in performance. This is both going to help your physical fitness as well as your mental preparation. Here, we’re looking for higher rep, lower weight exercises. It’s also important to focus on your non-running stations to reduce the impact on your joints to allow you to recover. 

 

Example HYROX conditioning session

• 40 min AMRAP (As Many Rounds As Possible)
  • 600m ski
  • 15 reverse lunges
  • 600m row
  • 12 push press
  • 20 med ball slams

 

4. Get Adequate Rest! 

Sometimes less is more. You may feel like you’re not doing enough if you’re comparing yourself to the pros, which is normal if you’re used to training 5-6 days a week. But making sure you’re not overloading your body with stress is important, especially if you want to be able to push your hard sessions! 

 

5. Don’t Forget About Mobility

Rest is only one part of recovery! Keeping your body mobile is the key to helping you move freely and without pain as you move through your training. This should be specific to you and your body – you know best! But a topline focus could be:

• Daily: 10–15 minutes of mobility work (hips, shoulders, ankles)
• Post-training: Foam rolling, stretching + trigger ball release, and breathing exercises
• Active Recovery Days: Easy cycling walking, or swimming

 

 

How to Nail your HYROX Nutrition

One thing I learned from switching to performance-based training from aesthetic training is that it can be easy to underfuel as you’re working at such high intensities, for an extended duration. 

 

A good place to start is with your macronutrients (aka the split of your Cards, Protein and Fats in your total calorie intake.

 

Macronutrient Breakdown for Hybrid Athletes

• Carbs: 45–55% (fuel for endurance)
• Protein: 25–30% (muscle repair and recovery)
• Fats: 15–25% (hormonal balance and joint health)

 

Nutrition that focuses on whole foods will help maintain the muscle needed to push the sled, as well as keep your muscles from cramping on the run. 

 

Carbohydrates will keep you speedy on your runs, giving you the fuel you need to tackle those longer runs. When it comes to the race, try to avoid cramming your carb loading in the day before. Instead, aim to slowly start increasing your carbs a few days leading up to the race. 

 

During the first 10 weeks of your training, make sure that electrolytes are being consumed regularly while training. 

 

Finding what works and sticking with it helps too, this is your time to experiment and build a routine!

 

What to Eat Before, During, and After HYROX Training

• Before: Fast-digesting carbs (banana, toast with honey) + protein (Greek yogurt, whey)
• During (if needed for long sessions): Electrolytes, sports drinks, gels, or bananas
• After: 3:1 carb-to-protein ratio (rice + chicken, smoothie with oats and protein)

 

Meal Ideas for HYROX Training

• Breakfast: Oatmeal + almond butter + berries + protein powder
• Pre-Workout Snack: Rice cakes + peanut butter + banana
• Post-Workout: Protein smoothie with oats, banana, and Greek yogurt
• Dinner: Lean protein (chicken/salmon), quinoa, roasted veggies
• Snacks: Cottage cheese + honey + granola, boiled eggs + fruit

 

Supplements

Supplements are a great way to quite literally supplement your nutrition! You should aim to get the majority of your nutrients from eating whole foods, there are a number of supplements that you can add on to help you to feel and perform your best.

 

Some of my favourite supplements include:

• Creatine: Strength and power output
• Electrolytes: Hydration and muscle function
• Beta-Alanine: Endurance and lactate buffering
• Caffeine: Pre-workout energy boost
• Omega-3s: Inflammation control

 

 

Let’s Put it into practice: How to Train for HYROX

Now you have all the components of effective HYROX training, it’s time to put it all together and create a plan to follow. 

 

Example Weekly Training Plan for an Intermediate Athlete:

• Monday: Full-body strength (squats, deadlifts, sled push/pull, core) + short zone 2 run (30–40 min)
• Tuesday: Full body threshold conditioning
• Wednesday: Zone 2 run (45–60 min) and mobility
• Thursday: Strength (upper body focus) and race-specific circuit (sled, lunges, burpees)
• Friday: Speed intervals (200m–400m repeats) and mobility
• Saturday: Long easy run (90 min) and light core work
• Sunday: Recovery (mobility, yoga, walking, sauna, etc.)

 

How to Adjust Your Training as Race Day Approaches

As you approach the training day, you’ll want to start tapering your training to ensure your body is recovering and ready to push to your max on race day!

• 4+ Weeks Out: Peak training volume – focus on long runs and heavy strength work.
• 2–3 Weeks Out: Reduce training volume by 20–30%, keep intensity moderate and focus on race-specific simulations that replicate HYROX events with time goals. 
• 1.5-1 Weeks Out: Cut volume by 50%, focus on mobility and light workouts. Movement quality is key as is avoiding high-fatigueing workouts.
  

 

How to Fuel and Hydrate During Race Week

• Carb Load: Increase complex carbs 72 hours before race day
• Hydration: Electrolytes with regular water intake 
• Race Morning: Light meal with higher carbs and a smaller amount of protein than you’d normally have
• During the Race: Sips of electrolytes, carb gels if needed

 

Ready to start your HYROX training?