How to Prepare for Your First HYROX: The Complete Beginner’s Guide

Fitness 2EZ
Oct 28
4 min read

How to Prepare for Your First HYROX | 2EZ Training Club

Ready for your first HYROX race? Learn how to train, pace, and perform with this complete guide — covering workouts, recovery, and proven tips from 2EZ coaches.

Introduction: What Makes HYROX Different

HYROX has exploded in popularity — and for good reason. It’s the perfect test of real fitness: 8 runs, 8 workout stations, one relentless challenge.

Whether you’re a CrossFit athlete, hybrid competitor, or weekend warrior, HYROX will test your strength, endurance, and pacing control like never before.

This guide breaks down how to prepare for your first HYROX step by step — from training structure to recovery, race pacing, and mindset — so you can crush your debut event with confidence.

What Is HYROX?

HYROX is a functional fitness race that combines endurance running with strength-based exercises. Every athlete completes the same sequence:

8 x 1 km Runs+8 Workout Stations:

1,000m SkiErg
50m Sled Push (Men Pro: 202kg; Men & Women Pro: 152kg; Women: 102kg)
50m Sled Pull (Men Pro: 153kg; Men & Women Pro: 103kg; Women 78kg)
80m Burpee Broad Jumps
1,000m Row
200m Farmers Carry (Men Pro: 32kg; Men & Women Pro: 24kg; Women 16kg)
100m Sandbag Lunges (Men Pro: 30kg; Men & Women Pro: 20kg; Women 10kg)
100 Wall Balls (Men Pro: 9kg; Men & Women Pro: 6kg; Women 4kg)

Total: 8 km run + 8 workouts.

It’s not about being the strongest or fastest — it’s about how long you can sustain effort without redlining. That’s why the best HYROX athletes train for engine efficiency, not just raw intensity.

1. Understand the Demands of HYROX

HYROX is a hybrid endurance event. You’ll be moving for 60–90 minutes with little to no rest. Here’s what your body needs to handle:

Key Skill	Why It Matters
Aerobic Endurance	Keeps your engine running over 8 rounds of running + workouts.
Strength Endurance	Allows you to move heavy sleds and lunges while fatigued.
Pacing Control	Prevents early burnout — steady effort wins every time.
Efficiency & Transitions	Smooth movement saves energy across 8 different stations.

2. Build Your HYROX Engine

🧠 Zone 2 Training

This is your foundation. Do 2–3 sessions per week at an easy, steady pace (60–70% of max HR).Examples:

60-min easy jog
45-min row or bike session

Zone 2 improves fat metabolism, endurance, and recovery, helping you sustain long races without hitting the wall.

⚡ Threshold Work

Add 1 session per week at moderate-hard intensity (Zone 3–4).Example workout:

5 x 1 km run @ race pace 2-min jog recovery

This teaches you to manage discomfort — a key skill during the later stages of a HYROX race.

3. Train the HYROX Movements

Each station challenges a different system — from power to grip to muscular endurance. Here’s how to prepare for each one:

Station	Training Focus
SkiErg / RowErg	3–5 x 1,000m intervals. Focus on rhythm, breathing, and technique.
Sled Push / Pull	1–2 sessions weekly. Mix heavy sled drives and lighter sprint pushes.
Burpee Broad Jumps	Practice pacing — consistent rhythm > speed.
Farmers Carry	4–6 x 40–60m carries. Build grip and shoulder endurance.
Sandbag Lunges	Unbroken sets of 100m. Posture and breathing are key.
Wall Balls	Simulate race pace — 100 reps in sets of 20–25.

Tip: Rotate between strength days (sleds, carries, lunges) and engine days (row, ski, runs) to balance power and endurance.

4. Practice Transitions

The transitions between runs and stations often separate good athletes from great ones.

✅ Control your breathing after each run.

✅ Don’t stop moving — walk briskly to the next zone.

✅ Know your layout and setup before starting.

Training example:

4 Rounds 1 km Run 25 Wall Balls 1-min rest

This simple structure trains both movement flow and recovery under fatigue — the exact rhythm of a HYROX event.

5. Recover Like a Pro

Recovery isn’t optional — it’s part of your training plan.

Add 1–2 Zone 2 recovery sessions weekly.
Prioritize sleep (7–9 hours) and nutrition.
Use mobility and foam rolling after heavy sled or lunge days.
Fuel smart: carbs before sessions, protein and electrolytes after.

Remember: your body adapts during recovery, not during training stress.

6. Test Before You Race

Run a HYROX simulation 3–4 weeks before your event:

8 km total run + 8 workout movements (scaled volume or load)

This helps identify weaknesses and adjust your pacing before race day. You’ll gain confidence and learn exactly how your body responds across 60–90 minutes of work.

7. Race Day Strategy

“You don’t win HYROX by starting fast. You win it by never slowing down.”

Start controlled, stay consistent, and manage transitions.

Run your own pace — don’t chase others.
Breathe early and often.
Focus on smooth movement, not just effort.The best HYROX athletes look calm, not chaotic.