If you read our last blog post, you’ve decided to tackle your first HYROX race. That’s fantastic! You’ve already done the hardest part: making the commitment. Now, the real fun begins—the training.
Training for HYROX isn’t like training for a marathon or a powerlifting meet. It’s a unique blend of both worlds, which means your training needs to be just as unique. The best way to approach it is with a structured plan that builds your fitness over time. Think of it like building a house: you need to start with a strong foundation before you can build the walls.
This blog is the first of a two-part guide to a 12-week training plan for first-timers. We’ll focus on the first four weeks, or the “Base” phase.
Understanding the HYROX Training Philosophy
Training for HYROX is all about hybrid training. This means you must balance two key components:
- Running Endurance: The race is 50% running, so a strong aerobic base is non-negotiable.
- Functional Strength: You need the strength and stamina to efficiently complete the eight workout stations.
Your goal for the next 12 weeks is to progressively improve both of these areas without overtraining.
Phase 1: The Base (Weeks 1-4)
The goal of this initial phase is simple: build a solid foundation. We’re not focused on setting records or lifting massive weight just yet. Instead, you’ll concentrate on building work capacity, establishing consistent routines, and perfecting your movement patterns. This is where you lay the groundwork for everything else.
A Sample Weekly Training Schedule
Here is a flexible template for your weekly training. Remember to listen to your body and adjust as needed. You should aim for 3-4 training days a week, with at least one full rest day.
- Day 1: Endurance Run
- Focus: Build your aerobic base.
- Workout: A longer, easy-paced run. Think of a pace where you could comfortably hold a conversation. Start with 30-45 minutes and gradually increase the duration each week. This will prepare your body for the 8 km of running you’ll do on race day.
- Day 2: Strength Focus (Upper & Lower Body)
- Focus: Build functional strength.
- Workout: A full-body strength workout centered on compound movements.
- Lower Body: Squats, deadlifts, and lunges.
- Upper Body: Overhead press, rows, and push-ups.
- Core: Planks and core-focused exercises.
- Tip: Don’t go for a new personal best. Focus on perfect form and consistent effort. Sets of 3-4 with 8-12 reps are a great starting point.
- Day 3: Hybrid Workout (Run + Station)
- Focus: Introduce “compromised running.”
- Workout: This is where you start to feel what HYROX is all about.
- Run 1 km at an easy pace.
- Immediately after, complete a station (e.g., 500m on the SkiErg or 50m of Sled Push at a light weight).
- Rest, and then repeat 2-3 times. This teaches your body how to run after muscular fatigue.
- Day 4: Active Recovery
- Focus: Aid muscle recovery and improve mobility.
- Workout: A light session like a walk, gentle yoga, or foam rolling. This helps reduce soreness and prepares you for the next workout.
Key Principles for Your Base Phase
- Consistency is King: The most important thing in this phase is to show up consistently.
- Listen to Your Body: Don’t push through sharp pain. Some soreness is normal, but HYROX is a long-term goal, not a one-and-done event.
- Prioritize Form: At every workout, ensure your technique is perfect before increasing the weight or speed. This is crucial for both performance and injury prevention.
- Rest and Nutrition: Make sure you’re getting 7-9 hours of sleep a night and fueling your body with a balanced diet of protein, carbs, and healthy fats.
By the end of these four weeks, you’ll have a strong foundation of aerobic fitness, foundational strength, and a better understanding of how your body responds to hybrid training. You’ll be ready to move on to the next phase, where we’ll turn up the intensity.
Stay tuned for our next blog, where we’ll dive into Phase 2: The Build!