How to Prepare for Your First HYROX Race

You've signed up for your first HYROX race. The excitement is high, but so are the questions: how should I train? What time can I expect? What mistakes should I avoid? How do I manage my pacing? What should I eat before the race?

This is the definitive guide to preparing for your first HYROX. Whether you're coming from CrossFit®, running, or starting from scratch, here you'll find everything you need to show up at the starting line prepared, confident, and ready to give your best.

What is HYROX: a quick overview

HYROX is a standardized fitness racing event that combines:

• 8 x 1km runs (8km total)
• 8 workout stations to complete between each run

The 8 stations (always in this order):

1. 1000m SkiErg
2. 50m Sled Push (102kg men / 78kg women OPEN)
3. 50m Sled Pull (same weight as push)
4. 80m Burpee Broad Jumps
5. 1000m Row
6. 200m Farmers Carry (2x24kg men / 2x16kg women OPEN)
7. 100m Sandbag Lunges (20kg men / 10kg women OPEN)
8. 75/100 Wall Balls (6kg ball to 3m target women / 9kg ball to 3m men)

Categories:

• OPEN: For everyone, more accessible standard weights
• PRO: Significantly increased weights (152kg sled for men!)
• DOUBLES: In pairs, same gender
• RELAY: 4 people, each does 2 stations + 2km

Preparation timeline: how much time do you need?

If you already have a good fitness base (CrossFit®/Running/Sports)

Minimum time: 8-10 weeks

Ideal: 12-16 weeks

With a solid base of strength and conditioning, 12 weeks of HYROX-specific training is enough for a good performance.

If you're starting from zero or general fitness

Minimum time: 16-20 weeks

Ideal: 20-24 weeks

You need to first build an aerobic and general strength base, then specialize.

The phases of preparation

Phase 1: Base Building (Weeks 1-6)

Objectives:

• Build basic aerobic capacity
• Develop general strength and muscular endurance
• Familiarize yourself with all HYROX movements
• Work on any technical weaknesses

Weekly structure:

• 3-4 cardio sessions: 2-3 easy runs (30-45 min @ Z2), 1 bike/row session
• 2-3 strength sessions: Squat, deadlift, press, pull - endurance focus (3x10-12 reps)
• 1-2 skill sessions: Practice individual HYROX stations
• Total volume: 6-8 hours/week

Example Base Building Week:

• Monday: Easy run 40' + skill work (wall balls, burpees)
• Tuesday: Strength - Squat 4x10, Row 3x12, Lunges 3x20
• Wednesday: Run 5km moderate tempo
• Thursday: REST or active recovery (walk, mobility)
• Friday: Strength - Deadlift 4x8, Farmers carry practice, Core work
• Saturday: Long run 60' Z2 + SkiErg/Row practice
• Sunday: Complete REST

Phase 2: Specific Preparation (Weeks 7-10)

Objectives:

• Increase running volume and intensity
• Partial simulations of race format
• Develop pacing awareness
• HYROX-specific strength-endurance

Weekly structure:

• 3-4 running sessions: 1 long run, 1 tempo run, 1-2 easy runs
• 2 HYROX-specific sessions: Simulations of 2-4 consecutive stations
• 1-2 strength-endurance sessions: Circuit style, minimal rest
• Total volume: 8-10 hours/week

Example Specific Prep Week:

• Monday: 1km run + 1000m SkiErg + 1km run (repeat 2-3x with 5' rest)
• Tuesday: Tempo run 6km @ threshold pace
• Wednesday: Sled push/pull practice + Farmers carry intervals
• Thursday: Easy run 40' + wall balls 5x20
• Friday: Simulation: Run 1km + Row 1000m + Run 1km + Farmers 200m
• Saturday: Long run 75' Z2
• Sunday: REST

Phase 3: Race Preparation (Weeks 11-12)

Objectives:

• Complete or near-complete simulation of race format
• Fine-tune pacing strategy
• Intelligent taper
• Mental preparation

Week 11: Peak week

• Complete HYROX simulation (or 6 out of 8 stations) on weekend
• Short and technical sessions on preceding days
• Focus on recovery

Week 12: Taper week (race week)

• Monday: Easy run 30' + mobility
• Tuesday: Short simulation: 1km run + 1 station + 1km run @ race pace
• Wednesday: Complete REST
• Thursday: Easy run 20' + 3-4 wall balls practice
• Friday: REST or light 20' walk
• Saturday: RACE DAY (if Sunday: Saturday rest, Sunday race)

Station-specific training

Station 1: SkiErg 1000m

Why it's critical:

It's the first station after only 1km of running. You're fresh, adrenaline is high, the risk is starting too hard and burning your legs for the rest of the race.

How to train it:

• 2x/week: SkiErg intervals (4-6 x 250m @ race pace, rest 1:1)
• 1x/week: 1000m time trial (track progress)
• Technical focus: full body engagement, not just arms

Target time (OPEN):

• Elite: 3:15-3:30
• Good: 3:45-4:15
• First timer: 4:30-5:30

Stations 2 & 3: Sled Push/Pull 50m

Why it's critical:

These 100m (push + pull) destroy your legs more than you think. After 3km of total running, your legs are already starting to feel it.

How to train them:

• 2x/week: Sled work (6-8 x 25m push, 6-8 x 25m pull with 2' rest)
• 1x/week: 50m push + 50m pull time trial
• If you don't have a sled: heavy leg press, squat jumps with vest

Push technique:

• Torso low, almost parallel to the floor
• Arms extended, pushing from the legs
• Short, quick steps, not long and slow

Pull technique:

• Body leaning back at ~45°
• Pull with your whole body, not just arms
• Controlled backward steps

Station 4: Burpee Broad Jumps 80m

Why it's critical:

You're halfway through the race. Your legs are already fatigued. Burpees spike your heart rate. It's mentally brutal.

How to train them:

• 2x/week: BBJ practice (4-5 x 20m, rest 90")
• 1x/week: 80m time trial
• Focus: find a sustainable rhythm, don't sprint

Strategy:

• Broad jumps of ~1 meter (not maximal)
• Fast but controlled burpee
• Breathing rhythm: inhale on down, exhale on up
• Count burpees in groups of 10 to maintain mental focus

Station 5: Row 1000m

Why it's critical:

After 5km of running and BBJ, the row is an opportunity to get a decent time if you manage your pacing well. But beware: starting too hard here can cost you dearly in the last 3 stations.

How to train it:

• 2x/week: Row intervals (5 x 500m @ race pace +5sec, rest 2')
• 1x/week: 1000m time trial
• Damper setting: 4-5

Target split (OPEN):

• Elite: 1:35-1:45 /500m (3:10-3:30 total)
• Good: 1:50-2:00 /500m (3:40-4:00 total)
• First timer: 2:05-2:20 /500m (4:10-4:40 total)

Station 6: Farmers Carry 200m

Why it's critical:

Your forearms and grip are already fatigued from the row. 200m seems short but with 48kg total (24+24) it becomes an eternity.

How to train it:

• 2x/week: Farmers carries (4-5 x 50m @ race weight, rest 90")
• 1x/week: 200m unbroken time trial
• Grip work: dead hangs, isometric farmer holds

Strategy:

• Goal: complete 200m without putting down (or maximum 1 break)
• Posture: shoulders back, core engaged, eyes forward
• Steps: high frequency, not long strides
• If you must put down: do it at halfway (100m), don't wait until you're dead

Station 7: Sandbag Lunges 100m

Why it's critical:

Second to last station. Your legs are COOKED. Lunges are brutal. The sandbag on your shoulders adds postural difficulty. Mentally very tough.

How to train them:

• 2x/week: Sandbag lunges (4 x 25m @ race weight)
• 1x/week: 100m time trial
• Alternatives: walking lunges with dumbbell, weighted vest lunges

Technique:

• Sandbag in Zercher position (on forearms) or high on shoulders
• Back knee doesn't touch the ground (or just grazes it)
• Torso upright, core tight
• Controlled steps, don't throw yourself down

Strategy:

• Sustainable rhythm from the first step
• Deep breaths every 10-15 lunges
• Mental focus: 100m = about 60-70 lunges, count in sections

Station 8: Wall Balls 75/100 reps

Why it's critical:

It's the last station. You're destroyed. But it's also the opportunity to give everything you have left without worrying about anything after.

How to train them:

• 2x/week: Wall balls (5 x 25 @ race weight unbroken)
• 1x/week: 75/100 reps time trial
• Practice after fatigue: 1km run + wall balls

Pacing strategy:

• Option 1 (conservative): Sets of 15-20, rest 5-10" between sets
• Option 2 (aggressive): 30-25-20-15-10 (total 100)
• Option 3 (balls to the wall): Go unbroken or near-unbroken

Technique:

• Full depth squat (hip crease below knee)
• Ball to target (3m) - no-reps cost you dearly here
• Rhythmic breathing: inhale on down, exhale on up/throw

The full simulation: your dress rehearsal

When to do it:

2-3 weeks before the race (Week 10-11 of prep)

What to do:

Option A: Full simulation

• Complete race format: 8 runs + 8 stations
• Time everything
• Same pacing you want to use in the race

Option B: 75% simulation (recommended for first-timers)

• 6 out of 8 stations (skip for example SkiErg and BBJ)
• Less recovery stress
• Still an excellent experience

What to learn from the simulation:

• Pacing: Did you start too fast? Too slow?
• Nutrition: Did you have cramps? Hunger? Nausea?
• Transition time: How much time do you lose between stations?
• Weak points: Which station hurt you most?
• Mental game: How do you handle mental fatigue?

Race strategy: pacing and splits

Fundamental principle: negative split is impossible

In HYROX you can't go faster in the second half. Accept it. The strategy is: start controlled and try to slow down as little as possible.

Pacing per station:

Run 1 (first 1km):

• CRITICAL: Don't get caught up in the adrenaline
• Target: 80-85% of your 5km pace
• If you run 5km in 25:00 (5:00/km), target first km: 5:30-5:45

SkiErg:

• First 500m: controlled effort (RPE 7/10)
• Second 500m: you can push a bit (RPE 8/10)

Runs 2-4:

• Find your sustainable rhythm
• Don't give in to the temptation to make up lost time
• Consistency > heroics

Stations 2-7:

• Conservative approach at the start of each station
• You can push in the last 25-30%

Final run (8km):

• Give everything you have left
• You don't need to save energy for anything else

Wall Balls (last station):

• Empty the tank
• Fast and furious (within the limits of your destruction)

Total target time (OPEN - first timer):

• Excellent: 1h15-1h30
• Good: 1h30-1h45
• Finish: 1h45-2h
• Survival mode: 2h+

Nutrition and hydration

Pre-race week:

• Maintain normal diet, don't experiment
• Constant hydration (water + electrolytes)
• Last 2-3 days: slightly increase carbohydrates

Day before:

• Breakfast: Normal
• Lunch: Complex carbohydrates + moderate protein (pasta, rice, chicken)
• Dinner: Light, digestible, carbohydrates (avoid excessive fiber, heavy fats)
• No alcohol, no new foods

Race day:

3-4 hours before:

• Pre-race meal: easy carbohydrates (porridge, white bread, banana)
• Minimal protein
• Minimal fats
• Target: 200-400 calories

60-90 minutes before:

• Light snack if needed (banana, energy bar)
• Sip water + electrolytes

30 minutes before:

• Stop solid food
• Only small sips of water
• Optional: caffeine boost if you're used to it (espresso, caffeine gel)

During the race:

• HYROX lasts 60-120 min: you probably DON'T need nutrition during
• Water available: a sip every 2-3 stations if needed
• If race >90 min: consider an energy gel at mid-race

Post-race:

• First 30': water + electrolytes
• First 60-90': protein snack + carbohydrates (shake, banana + protein bar)
• Within 2-3 hours: complete balanced meal

Race day: timeline and checklist

Night before:

• Prepare all gear (see checklist below)
• Check route and arrival times
• Light dinner by 8:00pm
• In bed by 10:00pm (target 8+ hours sleep)

Race day:

06:00-07:00 (if race at 10:00):

• Wake up (4 hours before race)
• Pre-race breakfast

08:00:

• Depart for venue
• Arrive at least 90' early

08:30:

• Check-in, pick up bib
• Familiarize yourself with the venue
• Locate warm-up area, toilets, water stations

09:00:

• Get changed
• Bathroom (always before warm-up)

09:15-09:45:

• Progressive warm-up (see dedicated section)

09:50:

• Final sips of water
• Mental prep
• Position in start area

10:00:

• GO TIME!

Pre-race warm-up (30 minutes):

10 minutes: General activation

• Light jogging 5'
• Dynamic stretching: leg swings, arm circles, torso rotations

15 minutes: Activation drills

• 10 air squats
• 10 lunges per leg
• 10 push-ups
• 20 mountain climbers
• 10 light wall balls (if available)

5 minutes: Race pace prep

• 2-3 x 100m @ expected race pace
• 3-4 burpees
• Shake out, deep breaths

Gear checklist

Race clothing:

• Running shoes (well broken in, NOT new!)
• Technical socks (anti-blister)
• Comfortable shorts/leggings
• Technical shirt/tank
• Sports bra (women)
• Race bib (received at check-in)

Pre/Post race:

• Tracksuit/hoodie for warm-up
• Complete change of clothes for after
• Towel
• Flip-flops/comfortable shoes post-race

Nutrition/Hydration:

• Water (1-2 bottles)
• Electrolytes
• Pre-race snack (banana, energy bar)
• Post-race recovery snack
• Coffee/energy gel if you use caffeine

Accessories:

• GPS watch (optional but useful for pacing runs)
• Headband/hair ties if needed
• Sunglasses if outdoor race
• Vaseline (anti-chafing)
• Pre-cut band-aids (blister emergency)

Extra:

• Portable foam roller
• Lacrosse ball for mobility
• Powerbank (for phone)
• Cash/card for emergencies

Mental game: managing fatigue and pain

Pre-race: visualization

In the days before the race, visualize:

• Yourself completing each station with perfect technique
• The moment of intense fatigue - and how you overcome it
• Crossing the finish line

During the race: mental strategies

Chunking:

• Don't think of the race as "60-90 minutes of hell"
• Think: "8 runs + 8 stations". That's 16 manageable pieces
• Focus: complete the piece you're doing NOW

Positive self-talk:

• "I'm going strong"
• "This is my pace"
• "I'm prepared for this"
• "One station at a time"

When fatigue becomes brutal (and it will):

• Acknowledge the pain: "Ok, this hurts. It's normal at this point"
• Separate pain from damage: "It hurts but I'm not getting injured"
• Focus on what you can control: Breathing, posture, next step
• Mantras: "Breath by breath", "One rep at a time", "Just keep moving"

Post-race recovery

Immediate (0-30 minutes after):

• Walk 5-10 minutes (don't sit down immediately)
• Light stretching
• Hydration (water + electrolytes)

Race day:

• Complete meal within 2-3 hours
• Ice bath or cold shower (optional but effective)
• Legs elevation 10-15 minutes
• Sleep: target 9+ hours

Post-race week:

• Day 1-2: Complete rest or light active recovery (walk, mobility)
• Day 3-4: Easy cardio 20-30 min (bike, swim, light jog)
• Day 5-7: Gradual return to light workouts
• Week 2: Return to normal volume but intensity still reduced

The most common first-timer mistakes

1. Starting too fast

Race adrenaline + the group sprinting = recipe for disaster. The first km must be YOUR km, not everyone else's.

2. Not practicing transitions

Time lost between stations adds up. 30" per transition x 8 = 4 minutes lost. In training, simulate transitions: run → station → run.

3. Underestimating the mental aspect

HYROX is 60% physical, 40% mental (maybe 50-50 when you're at wall balls with dead legs). Prepare your head too, not just your body.

4. Experimenting on race day

New shoes? New nutrition? Never-tried strategy? NO. Race day is not experiment day.

5. Not having a plan B

"What if I can't do farmers carry unbroken?" "What if wall balls hit me hard?" Having a plan B removes anxiety and allows you to adapt without panic.

The Virtuosity program for HYROX

Want a structured, progressive, and HYROX-specific preparation? The Virtuosity program offers dedicated 8-12 week cycles with:

• Intelligent periodization of phases (base → specific → race prep)
• Targeted sessions for each station
• Perfect balance between running volume and strength-endurance
• Progressive race format simulations
• Scalability for different levels (first timer → competitor)
• Access on WODUP for complete tracking

You're ready

If you've read this far, you have all the information needed to prepare for your first HYROX. Now it's up to you:

• Sign up for a race - having a date on the calendar makes a difference
• Create your training plan - or follow a structured one like Virtuosity
• Be consistent - 12 weeks of steady training beats 4 weeks of madness
• Trust the process - results come with intelligent progression
• Enjoy the journey - preparation is part of the experience

On race day, when you're on the starting line, remember: you're prepared. You've done the work. Respect your pacing plan. Face one station at a time. And when you cross that finish line, with dead legs and your heart pumping like crazy, you'll know it was worth it.

See you at the finish line. Let's go!