Not everyone has a gym with sleds and a SkiErg around the corner. Good news: you can do a big part of your HYROX prep at home and outdoors. Bad news: not all of it. Here's what works at home, what to swap in for each station and when you have to get to a gym.
What you can train at home
- Running. Half the race. You don't need a gym for it at all.
- Work under fatigue. Run, then straight into strength work. That's the core of HYROX and you can do it anywhere.
- Lunges, burpees, squats. Burpee broad jumps and lunges are almost fully trainable at home.
- Grip and core. Carrying heavy stuff, hangs, planks.
Substitutes for each station
| Station | Home substitute |
|---|---|
| SkiErg | Resistance band anchored high (door, pull-up bar): pull down in a SkiErg rhythm. Or stair or hill repeats. |
| Sled push | Hill sprints, pushing a towel across the floor in a low position, lunges with a heavy backpack. |
| Sled pull | Band rows, walking backwards with a band around your waist, bent-over rows with a backpack. |
| Burpee broad jumps | Same as on race day. A stretch of pavement or a playground is all you need. |
| Rowing | Jump squats combined with band rows. The rower is the hardest station to replace at home. |
| Farmers carry | Two water jugs or bags filled with water. 5 litres of water is 5 kg. |
| Sandbag lunges | A backpack full of books or bottles on your shoulders. |
| Wall balls | Thrusters with a backpack or water jug, or squat-to-throw with a medicine ball if you have one. |
40-minute HYROX workout at home
Warm up for 8–10 minutes (jog, mobility, a few lunges). Then 4 rounds:
- 800 m run at race pace
- 20 backpack lunges (10 per leg)
- 10 burpee broad jumps
- 20 thrusters with a backpack or water jug
- 100 m farmers carry with water jugs
1–2 minutes rest between rounds. The goal isn't to finish as fast as possible. It's to make every round the same. Blast the first round and crawl through the fourth, and you're training exactly what will fall apart on race day.
What you can't train at home
Let's be honest. The sleds are the hardest station in HYROX and you can't properly replace them at home. The rower and the SkiErg also have their own technique and pacing. If you can, get at least one gym session with sleds and machines every week or two. Do the rest of the week at home.
In Prague, Brno and Ostrava we run HYROX classes at Form Factory with the full race setup. Technique for the sleds is broken down in Sled Push and Sled Pull in HYROX.
How to build your week
- 2–3 runs (one easy and longer, one interval session, one tempo run).
- 1–2 home HYROX workouts like the one above.
- 1 gym session with sleds and machines, if you can.
- At least one rest day. Recovery is part of training, not a reward.
A ready-made plan with a home option is in the HYROX Basic program.
FAQ
Can I prepare for HYROX only at home?
For a first race in the Open division, yes, especially if you run a lot and train under fatigue. But try the sleds and machines in a gym at least a few times before the race so nothing surprises you on the day.
What can I use instead of a sled at home?
Hill sprints, pushing a towel across the floor in a low position, and lunges with a heavy backpack. It's not a full replacement, so get on a real sled in a gym every now and then.
What can I use instead of a wall ball?
Thrusters with a backpack or a water jug. If you have a medicine ball, squat and throw it against a wall or into the air.
Want a plan that mixes home and gym training? Get in touch, or start with an online program.