HYROX looks like a strength event, with sleds, wall balls and sandbag lunges. But over half of your race time is spent running. Training for it well means respecting both sides, starting with your engine.
Written by Vita Globe Editorial Team | Reviewed against published HYROX research, concurrent-training meta-analyses and ACSM sports nutrition guidance
How should a beginner train for HYROX?
Build your aerobic base first, then add strength and race-specific station work. In a 2025 study of recreational HYROX athletes, higher VO2max and more endurance training volume were linked to faster finishes, while grip strength and resistance-training volume were not[1]. Running made up about 51 of roughly 87 race minutes[1].
Caveat: HYROX research is very new; the key study included just 11 athletes. Strength still matters for handling stations safely and efficiently.
Sources: Brandt 2025 · Verified 2026-09-28
In this article
What does a HYROX race involve?
A HYROX race alternates eight 1 km runs with eight functional workout stations[1]: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.
In the 2025 lab-and-race study of 11 recreational athletes, the typical finish time was about 87 minutes, with about 51 minutes spent running and 33 at the stations. Average heart rate was around 171 beats per minute, and athletes rated wall balls as the hardest part[1]. It's a long, hard, mostly aerobic effort.
What predicts HYROX performance?
In that study, faster athletes tended to have a higher VO2max, more weekly endurance training and lower body fat. Hand grip strength and resistance-training volume were not significantly linked to finish time[1].
That doesn't mean skipping the gym. Stations like sled pushes and lunges still need strength, and good technique saves energy. It means most beginners get the biggest return from improving their running and aerobic fitness.
What does a beginner HYROX training week look like?
The study authors suggest emphasizing endurance with moderate and high-intensity intervals, separating strength and endurance into distinct sessions where possible, and folding HYROX-style movements into interval work[1]. That lines up with concurrent-training research showing that separating sessions limits interference with explosive strength[2].
| Day | Session |
|---|---|
| Mon | Strength: squats, lunges, hinges, pulling |
| Tue | Easy run, 30–45 min |
| Wed | Intervals mixing 500 m–1 km runs with 1–2 stations (e.g., wall balls, row) |
| Thu | Rest or easy walk |
| Fri | Strength + sled or carry practice |
| Sat | Longer easy run |
| Sun | Rest |
Give yourself at least 8–12 weeks if you're new to running, and build distance gradually. Practice each station at least a few times before race day so nothing is a surprise.
How should you fuel and recover for race week?
For events lasting one to two-and-a-half hours, the ACSM sports nutrition position statement suggests taking in carbohydrate during exercise, in the range of about 30–60 g per hour[3]. Many people won't eat mid-race in HYROX, but a carbohydrate-rich meal a few hours before is sensible. Practice your pre-race meal in training.
Sleep matters too. Experts suggest "banking" extra sleep before an expected period of sleep loss, like an early start or travel[4].
The honest summary
- HYROX is more than half running; build your engine first.
- Strength and station practice still matter for efficiency and safety.
- Separate running and lifting sessions when you can.
- Practice your race-day fueling and prioritize sleep in the final week.
For the supplement side, see creatine and HYROX and turmeric and functional fitness recovery.
Our option
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The Performance & Recovery Duo pairs Sugar-Free Creatine Gummies (creatine monohydrate; suggested use is four gummies once daily) with Vitamin B12 Gummies for Adults (1,000mcg of B12 per two-gummy serving). Every product in the bundle is tested by an independent third-party lab. Creatine is best matched to the strength and power side of HYROX training; your running base still does most of the work on race day.
Frequently asked questions
How long does it take to train for HYROX?
Many beginners allow 8–12 weeks or more, depending on their running background. There's no research-set minimum.
Is HYROX more running or strength?
Running. In a 2025 study, about 51 of roughly 87 race minutes were spent running[1].
Can a beginner do HYROX?
Yes, many people enter the open division as beginners. Build up gradually and practice the stations first. If you have a heart condition or other health concerns, check with your doctor.
What's the hardest HYROX station?
In the 2025 study, athletes rated wall balls as the most strenuous part of the race[1].
Should I lift and run on the same day for HYROX?
It's fine at times, but separating them where you can helps protect explosive strength gains[2].
Sources
- Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend. Front Physiol. 2025;16:1519240. doi:10.3389/fphys.2025.1519240
- Schumann M, Feuerbacher JF, Sünkeler M, Freitag N, Rønnestad BR, Doma K, et al. Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Med. 2022;52(3):601-612. doi:10.1007/s40279-021-01587-7
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852
- Walsh NP, Halson SL, Sargent C, Roach GD, Nédélec M, Gupta L, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations. Br J Sports Med. 2021;55(7):356-368. doi:10.1136/bjsports-2020-102025
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
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