Complete HYROX Training Guide: Science-Based Programming for Your First (or Fastest) Race

What is HYROX?

HYROX is a global fitness race that combines running with functional workout stations. Unlike traditional races or CrossFit competitions, HYROX follows a standardized format: 8x 1km runs alternated with 8 workout stations. This consistency makes it perfect for structured training—you know exactly what you're preparing for.

The 8 stations, in order, are:

• Station 1: 1000m SkiErg
• Station 2: 50m Sled Push
• Station 3: 50m Sled Pull
• Station 4: 80m Burpee Broad Jumps
• Station 5: 1000m Row
• Station 6: 200m Farmers Carry (2x24kg/16kg)
• Station 7: 100m Sandbag Lunges (20kg/10kg)
• Station 8: 100 Wall Balls (9kg/6kg)

Total distance: 8km running + 8 stations. Elite times are around 55-65 minutes, intermediate athletes finish in 70-90 minutes, and beginners typically complete the race in 90-120+ minutes.

Core Training Principles for HYROX

Effective HYROX training isn't about doing random workouts or blindly following a generic app. It's built on three evidence-based principles:

1. Polarized Training (80/20 Rule)

Research by Stephen Seiler shows that elite endurance athletes spend ~80% of training time at easy intensity and ~20% at high intensity, with minimal time in the "moderate" zone. This approach:

• Builds aerobic base without excessive fatigue
• Allows harder quality sessions
• Reduces injury risk
• Optimizes adaptation

Application: Most of your running should be conversational pace (nose-breathing). Save hard efforts for threshold intervals and race simulations.

2. Block Periodization

Block periodization structures training into distinct phases with specific goals. For HYROX, a typical 8-week program includes:

• Base Phase (Weeks 1-3): Build aerobic capacity, introduce stations with moderate volume
• Build Phase (Weeks 4-6): Increase intensity, progressive overload on weak stations
• Race Prep (Weeks 7-8): Race-specific work, taper in final week

This approach is proven to produce better results than "mixed training" where everything is trained simultaneously.

3. Progressive Overload

You must gradually increase training stress over time to force adaptation. This means systematically increasing volume, intensity, or both—while managing recovery. Generic apps often fail here by prescribing the same workouts week after week.

Block Periodization Explained

Let's break down each training block in detail:

Base Phase (Weeks 1-3)

Goals: Build aerobic capacity, establish movement patterns, baseline station work

Running: 60-70% easy pace, 15-20% threshold work. Focus on volume over intensity. Target: 20-30km/week depending on experience.

Stations: Moderate sets/reps, focus on technique. Example: 3-4 rounds of sled work at 70% max load, 4x500m erg work at conversational pace.

Frequency: 4-5 sessions/week. Include 1 strength day (squat, deadlift, pull-ups) for foundation.

Build Phase (Weeks 4-6)

Goals: Increase intensity, progressive overload on weak stations, build race-specific fitness

Running: Maintain easy volume, increase threshold work to 20-25%. Add 1km repeats at race pace.

Stations: Increase load or reps by 5-10% weekly. Example: If you started with 100kg sled push, move to 105-110kg. Add 10% more erg meters.

Weak Station Focus: Extra weekly session targeting your weakest area. If sled push is weak, add 2x50m sled work after runs.

Deload Week 4: Reduce volume by 30% on week 4 to allow adaptation. This is crucial—don't skip it.

Race Prep (Weeks 7-8)

Goals: Peak for race day, practice race pace, taper appropriately

Week 7: Race simulation—complete 4-5 stations with race pace transitions. Example: 1km run → SkiErg → 1km run → Sled Push → 1km run. Full race dress rehearsal.

Week 8 (Taper): Reduce volume by 40-50%, maintain intensity. Final race sim 10-12 days out, then easy maintenance work. Last hard session: 8 days before race.

Frequency: Drop to 3-4 sessions in final week. Prioritize recovery.

Identifying and Fixing Weak Stations

Your weak station(s) will cost you the most time on race day. Here's how to identify and fix them:

How to Identify Weak Stations

Method 1: Time yourself on each station at race-day loads. Compare to standards:

• SkiErg 1000m: Sub 3:30 (advanced), 3:30-4:00 (intermediate), 4:00+ (beginner)
• Sled Push 50m: Sub 40sec (advanced), 40-60sec (intermediate), 60+ (beginner)
• Sled Pull 50m: Sub 45sec (advanced), 45-70sec (intermediate), 70+ (beginner)
• Burpee Broad Jumps 80m: Sub 4:00 (advanced), 4:00-5:30 (intermediate), 5:30+ (beginner)
• Row 1000m: Sub 3:20 (advanced), 3:20-3:50 (intermediate), 3:50+ (beginner)
• Farmers Carry 200m: Sub 90sec (advanced), 90-120sec (intermediate), 120+ (beginner)
• Sandbag Lunges 100m: Sub 4:30 (advanced), 4:30-6:00 (intermediate), 6:00+ (beginner)
• Wall Balls 100 reps: Sub 4:00 (advanced), 4:00-5:30 (intermediate), 5:30+ (beginner)

Method 2: Look at your splits from a previous race. Your slowest station (relative to category average) is your weak station.

How to Fix Weak Stations

Frequency Principle: Train your weak station 2x/week instead of 1x/week. This extra exposure drives adaptation without overtraining.

Progressive Overload: Increase load, reps, or reduce rest weekly. Example progression for weak sled push:

• Week 1: 4x50m @ 100kg, 3min rest
• Week 2: 4x50m @ 105kg, 3min rest
• Week 3: 5x50m @ 105kg, 2:30 rest
• Week 4 (deload): 3x50m @ 100kg
• Week 5: 5x50m @ 110kg, 2:30 rest
• Week 6: 4x60m @ 110kg, 2:30 rest

Complementary Strength: Add gym exercises that support your weak station. Weak on sled push? Add squats and leg press. Weak on row? Add lat pulldowns and bent rows.

Pacing Strategy and Zones

Proper pacing is the difference between a PR and blowing up at station 5. Here's how to calculate your zones:

Running Pace Zones

Easy Pace (Zone 1-2): 30-40% slower than your 1km best. Should be conversational, nose-breathing. Use for 80% of training volume.

Example: If your 1km best is 4:00/km, your easy pace is ~5:15-5:30/km.

Threshold Pace (Zone 3-4): 5-10% slower than your 1km best. Comfortably hard, sustainable for 4-6km. Use for quality intervals.

Example: If your 1km best is 4:00/km, threshold is ~4:12-4:24/km.

Race Pace: Calculate from your 5km time + fatigue factor. Generally 15-20 seconds/km slower than your fresh 5km pace due to station fatigue.

Station Intensity Zones

Erg Work (SkiErg/Row):

• Easy: 500m split 20-25sec slower than your best 500m
• Moderate: 500m split 10-15sec slower than your best 500m
• Race Pace: 500m split 5-10sec slower than your best 500m

Sled Work:

• Base Phase: 65-75% of max comfortable load
• Build Phase: 75-85% of max comfortable load
• Race Prep: 85-95% of race-day load

8-Week Program Structure

Here's a sample week-by-week breakdown for a 5-day/week program:

Nutrition and Recovery

Nutrition Guidelines

Protein: 1.6-2.2g per kg bodyweight. Critical for recovery and adaptation. Time 20-30g within 2 hours post-training.

Carbohydrates: 3-5g per kg bodyweight on training days. Prioritize around workouts (pre/post). HYROX is glycolytic—you need carbs.

Hydration: Monitor urine color (pale yellow). Aim for 30-40ml per kg bodyweight daily. Add electrolytes on training days.

Recovery Strategies

• Sleep: 7-9 hours minimum. Non-negotiable for adaptation.
• Active Recovery: Easy 20-30min walks on rest days promote blood flow without fatigue.
• Deload Weeks: Don't skip them. Week 4 deload is crucial for supercompensation.
• Listen to Your Body: If resting heart rate is elevated 5+ bpm or you feel chronically fatigued, take an extra rest day.

Race Day Strategy

Pre-Race (24-48 Hours)

• Carb load: 6-8g per kg bodyweight
• Hydrate aggressively
• Reduce fiber intake (avoid GI issues)
• Practice race-day nutrition timing
• Lay out all gear night before

Race Morning

• Eat 2-3 hours before: 1-2g carbs per kg (oatmeal, banana, toast)
• Caffeine 60min pre-race: 3-6mg per kg (improves performance 2-3%)
• Dynamic warm-up: 10min easy jog, 5min station movements, 3-4 strides
• Mental prep: Visualize first 3 stations, rehearse transitions

Pacing Execution

The Golden Rule: Start conservative. You can't recover from going out too fast.

• Run 1-2: 10-15 seconds/km slower than race pace. You're fresh, resist temptation.
• Stations 1-4: Hit targets you practiced. Don't go harder "because race day."
• Run 5-6: Hold race pace. This is where races are won/lost.
• Stations 5-7: Dig deep but stay controlled. Break up wall balls into manageable sets.
• Final push: Empty the tank on wall balls and final run.

Transition Strategy

Transitions cost time. Practice these in training: quick shoe adjustments, minimal rest between station finish and next run, efficient lane navigation. Aim for sub-15 second transitions.

Putting It All Together

Effective HYROX training requires:

• ✅ Periodization: Base → Build → Race Prep structure
• ✅ Polarized Training: 80% easy, 20% hard
• ✅ Weak Station Targeting: Extra frequency + progressive overload
• ✅ Personalized Pacing: Zones calculated from YOUR fitness data
• ✅ Strategic Recovery: Deload weeks, sleep, nutrition
• ✅ Race Day Execution: Conservative start, strong finish

Generic apps and ChatGPT can't deliver this level of personalization. They don't know your weak stations, can't calculate your exact pacing zones, and won't structure progressive periodization tailored to your timeline.