HYROX RACE PREPARATION: THE COMPLETE GUIDE
Preparing for a Hyrox race requires more than just running and lifting. The race punishes athletes who neglect either — or who train them separately. This guide covers how to structure your Hyrox preparation, what to train each week, and how YOURROX automates it all around your race date.
Start my Hyrox preparation →THE 3 PHASES OF HYROX PREPARATION
Build your aerobic foundation. Long Z2 runs, movement technique for stations, easy strength work. Goal: reach Build phase without injury.
Raise intensity. Threshold runs, heavier station weights, compromised running (running after station work). Goal: race-specific fitness.
100% race weights, race simulations, and a reduced-volume taper week before race day. Goal: arrive fresh and sharp.
HOW LONG BEFORE YOUR HYROX RACE SHOULD YOU START TRAINING?
Beginners: 16 weeks minimum. Intermediate athletes (training 3–4×/week): 10–12 weeks. Experienced athletes with a Hyrox background: 6–8 weeks is enough for a peak block. Starting too late is the most common mistake — the aerobic base takes time to build.
LET YOURROX PLAN YOUR HYROX PREPARATION
YOURROX builds your full Hyrox race preparation plan — from today to race week — and adjusts it every week based on your progress. 7 days free, no credit card needed to start.
Start my Hyrox preparation →