Everything you need to know about HYROX

HYROX is made for everyone. That doesn't mean it won't test you properly. If you want to get the most out of the race, you have to train – the running and every other station.

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What does a HYROX race look like?

8 × 1 km running. 8 stations.

Every race has eight 1 km runs. Each one is followed by a different workout that tests a different kind of fitness.

Run 1 → station 1SkiErg1 000 m

Run 2 → station 2Sled push50 m · weight by division

Run 3 → station 3Sled pull50 m · weight by division

Run 4 → station 4Burpee broad jumps80 m

Run 5 → station 5Rowing1 000 m

Run 6 → station 6Farmer's carry200 m · weight by division

Run 7 → station 7Sandbag lunges100 m · weight by division

Run 8 → station 8Wall balls100 reps · by division

First, get your priorities straight. The race is 50% running, so take the time to build your cardio. You'll run 8 separate 1 km laps, so train middle and longer distances.

But don't separate your training completely. You need to get used to running straight after working your arms and legs. That's the only way to be ready for the race.

Put the other 50% into the stations. Each one tests a different functional skill – burpees, wall balls, sled push and pull. Learn the technique first, not just for performance but above all so you don't get hurt.