HYROX
Train for the world's fastest-growing fitness race.
HYROX is a standardized indoor fitness race that combines running with functional strength-endurance work. Every race follows the exact same format: eight 1-kilometer runs, each followed by one of eight fixed functional stations.
Success comes down to aerobic capacity, strength-endurance, and pacing — not raw one-rep-max strength or pure running speed on their own.
The Race Format
The 8 stations, in their fixed order, each preceded by a 1km run (with one additional final 1km run after the last station, for 8km of running total):
Farmers Carry: 2×32/2×24kg · Sandbag: 30/20kg
Training Priorities
This is what separates HYROX prep from generic cardio or lifting.
Running Base
Most of race time is spent running, so aerobic capacity and pacing across eight repeated 1km efforts matters more than any single station.
Station Strength
Training each movement under fatigue. The goal isn't a 1-rep max on a sled, it's moving that load efficiently after you're already breathing hard.
Compromised Running
The specific skill of running well immediately after a strength-endurance effort. Running on fatigued legs after a heavy sled push feels nothing like running fresh.
Grip Endurance
Farmers carry and sled pull both hammer grip; this is often an overlooked limiter for otherwise well-conditioned athletes.
Sample Training Week
Simulations
Half-Hyrox Simulator
Mid-block test, roughly half the full race.
Full Race Simulation
Use sparingly — once every few weeks at most, ideally close to race day.
This is a demanding hybrid training style — dial in your calorie and protein targets to support both the strength-endurance and running volume.
Macros CalculatorSled work and loaded carries put real load through the lower back, shoulders, and grip — technique matters more than effort here. Any sharp or unusual pain is worth checking.
Injury Assistant