HYROX coaching
HYROX Coaching and Training Plans
A HYROX race is 8 x 1 km runs, each followed by a functional station. Half the race is running, and running while your legs are full from the station before. Most HYROX athletes come from the gym, so improving your running is usually the fastest way to a better time.
- 1st place (50yr) UTA100K by UTMB, 2026
- 200+ athletes coached
- Running form analysis included
What is in a HYROX race?
| Order | After each 1 km run |
|---|---|
| 1 | SkiErg, 1000 m |
| 2 | Sled push, 50 m |
| 3 | Sled pull, 50 m |
| 4 | Burpee broad jumps, 80 m |
| 5 | Row, 1000 m |
| 6 | Farmers carry, 200 m |
| 7 | Sandbag lunges, 100 m |
| 8 | Wall balls, 100 reps |
Weights and standards vary by division. Check the current HYROX rulebook for your category.
How do I train for HYROX?
- Build an aerobic running base with easy kilometres
- Add compromised running: run straight after a station or a hard strength set
- Practise each station for technique and efficiency
- Do one full or half simulation every few weeks
- Keep strength work, but do not let it crowd out running
What is compromised running?
Running on tired legs straight after a station. It feels heavy and slow at first. Training it regularly teaches you to settle into pace quickly, which saves serious time across eight runs.
Can a beginner do HYROX?
Yes. The Open division is designed for everyday fitness people. A structured plan for 8 to 14 weeks will get most beginners to the start line ready to enjoy it.
Questions runners ask
How do I train for HYROX?
Combine an aerobic running base, compromised running after stations, station technique practice and regular race simulations, with strength work that supports rather than replaces running.
How long does it take to train for HYROX?
Most people prepare well in 8 to 14 weeks, depending on their starting fitness and running background.
How much running is in HYROX?
8 km in total, as eight 1 km runs between the stations.
What is a good HYROX time?
It depends on division, age and experience. For a first race, finishing strong and pacing the runs evenly is a great goal.
Can a beginner do HYROX?
Yes. The Open division suits everyday fitness people, and a structured plan gets most beginners ready in two to three months.
Do I need a running coach for HYROX?
If running is your weakest area, which it is for many gym based athletes, a running coach is often the quickest way to a faster HYROX time.
Ready to train with a coach?
Talk it through with me on a free video call. No pressure, no lock in contract.