HYROX training for beginners: how to prepare in 8 weeks
By Tom Betts · 2 November 2026 · 5 min read
What HYROX actually is
HYROX is 8 x 1km runs with a functional station after each one: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. It's less about being brilliant at one thing and more about not falling apart at any of them.
Run more than you think, lift less than you think
Most beginners come from the gym and underestimate the running. Aim for three runs a week: one easy, one with intervals and one longer. Keep two gym sessions focused on legs, pulling and carrying strength.
Total volume matters less than recovering from it. If every session leaves you wrecked, the next one gets worse.
Practise the stations, especially the sled
The sleds feel nothing like normal leg press. Practise them tired, straight after a run. Technique saves energy: low hips, short steps, steady pace. If you can get a session with a coach on the sled, it's worth it.
Pace the first run like it's the last
The biggest mistake is a quick first kilometre. Pick a pace you could hold for 8km, then stay there. You'll pass people at the end.
A simple week
Mon: legs and pulling. Tue: easy run. Wed: intervals plus a couple of stations. Thu: rest or mobility. Fri: full body and carries. Sat: long run. Sun: rest. Adjust to your life, then build gradually.
Want this planned for you?
See the 8-week HYROX plan or message me and we'll sort it out.