Hyrox Workouts: Dominate Your First Competition like a Pro

Have you ever wondered what it takes to be a true “hybrid athlete”? If so, Hyrox is the ultimate challenge.

Combining endurance running with high-intensity functional strength stations, Hyrox has rapidly risen as one of the world’s most exciting and accessible fitness races.

It’s not just a workout—it's the ultimate race for anyone who wants to push past the ordinary, blending speed, grit, and smart preparation.

To dominate your first competition, effective Hyrox workouts and strategic training are non-negotiable. Whether you’re a gym regular or a functional training enthusiast, knowing how to train smartly will make all the difference.

In this blog post, you’ll learn everything you need to know about Hyrox workouts, how to train, what gear you need, how to avoid rookie mistakes, and how integrating Speediance into your regimen can significantly enhance your training efficiency and effectiveness

Ready to become a hybrid athlete? Let’s dive in!

Things to Consider Before Entering a Hyrox Competition

Before diving into Hyrox workouts, it's essential to lay a solid foundation. Entering a Hyrox competition isn't just about showing up. It's about smart preparation to ensure you enjoy the experience and perform at your best.

Here's a step-by-step guide to get you started.

1. Understand the Event Format

Hyrox features a standardized sequence: a 1km run followed by 1 functional station, repeated 8 times. The stations always appear in the same order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls

Know the distances, weights (which vary by division), and rules (e.g., no dropping farmer's carry handles). Setting realistic goals (e.g., "finish strong" vs. "target sub-90 minutes") depends on this understanding. Studying the specific Hyrox workout format is key.

Click here to Learn more about Hyrox!

2. Assess Your Fitness Level

This isn't about being an elite runner or powerlifter from the start. However, understanding your baseline in both running and strength is critical to developing a smart training plan. Be honest about your current abilities—Hyrox workouts demand both endurance and functional strength.

How’s your mobility, especially in the hips, shoulders, and ankles? Be realistic. A decent running base is beneficial. While it's helpful to be able to run 5-10km and perform a few runs per week, don't be discouraged if you're not there yet. Hyrox workouts are designed to help you build this foundation.

3. Choose Your Division

Don't let ego dictate. The Open division is popular, but demanding. For true beginners, the Doubles division (split the workload with a partner) or the Relay (teams of 4) offer a fantastic, less intimidating introduction to the Hyrox atmosphere.

4. Gauge Your Training Commitment

Preparing properly isn't a weekend project. Plan for a dedicated 8-12 week training block. This includes structured Hyrox workouts and essential recovery days. Consistency is king.

Consider seeking guidance – a knowledgeable coach or a reputable online Hyrox-specific program can provide structure and prevent costly mistakes.

5. Practice the Stations (Specifically!)

Running 1km is one thing; running 1km then immediately pushing a heavy sled is another beast entirely.

Find a gym with the necessary kit (sleds, ski ergs, rowers, sandbags) or, better yet, supplement your training by practicing the core movement patterns at home with Speediance

Speediance allows you to practice the movement patterns and build the required strength/power for stations like Sled Pushes/Pulls and Farmer's Carries using adjustable resistance, in a space-efficient way

6. Gear and Equipment Needs

Footwear is paramount – opt for versatile trainers good for running and lateral stability for stations (many use cross-trainers or hybrid shoes).

Wear moisture-wicking, comfortable apparel you've tested during intense sessions. Optional tech like a heart rate monitor or GPS watch can provide valuable pacing and effort data during both training and the race.

7. Embrace the Community

You're not alone! Join Hyrox-focused online groups (Facebook is great), find local training partners, or connect with others using Speediance. The shared experience, tips, and motivation are invaluable.

How to Train for Hyrox

Being a true hybrid athlete means you’re not just a runner or lifter—you’re both. Hyrox workouts are a test of managing fatigue over long, repetitive efforts and maintaining speed, form, and focus throughout.

Fatigue Management is essential. Train to maintain technique even in exhaustion, focusing on pacing, breathing, and efficient movement transitions.

Running Endurance

1. Base Building

Start by building your base with easy runs 2-3 times a week. This strengthens your aerobic system and helps your body adapt to running.

If you’re at an intermediate level, aim to log around 20-30 kilometers weekly to develop a solid endurance foundation without overdoing it.

2. Tempo Running

Include tempo runs to practice maintaining a steady, challenging pace for longer periods. Try race-pace simulations, like 1-kilometer repeats at your target Hyrox speed—around 5 to 6 minutes per kilometer for beginners—to get comfortable with the effort you’ll need on race day.

3. Interval Training

Add interval training to your routine by alternating short, high-intensity sprints like 400 meters with easy jogs for recovery.

4. Combined Workouts

Remember, your running must be trained in the context of Hyrox. Practice running after a strength station to simulate race conditions and train your body to manage fatigue. This is where combined workouts truly shine

This method improves your speed and increases your VO2 max, which means your body becomes better at using oxygen efficiently during intense efforts, making you a stronger runner overall.

Hyrox Training with Speediance Gym Monster:

• Digital Resistance: The Gym Monster’s digital resistance is a game-changer. The precise digital resistance allows for progressive overload and targeted strength/power development, essential for demanding stations like sled pushes and pulls. Accurately tracking metrics like resistance level and power output provides valuable data for monitoring progress.
• Comprehensive Movement Training: The Gym Monster, equipped with various attachments and dynamic cables, enables you to train the fundamental movement patterns crucial for Hyrox success: pushing (sled push sim), pulling (sled pull, rowing sim), loaded carries (farmer's walk sim), squatting (lunges, wall balls), and explosive movements (burpee broad jumps can be practiced nearby). This makes it a uniquely versatile tool for hybrid athlete development in a single setup.
• Space Efficiency: The compact, all-in-one design of the Gym Monster delivers an unparalleled range of strength and functional training options within a minimal footprint, making comprehensive Hyrox-specific training feasible even in limited home spaces.

Let me show you how to train effectively for a Hyrox race using just one piece of equipment: the Speediance Gym Monster.

The 4-Week Hyrox Training Plan with Speediance

This plan is structured around a four-week cycle, with three key workouts per week. The workouts focus on different aspects of Hyrox performance: Strength, Power, Endurance Stamina, and Functional Integration.

This plan is structured around three key workouts per week:

• Workout A: Strength Power. Focuses on building the raw power needed for the sleds, deadlifts, and carries.

• Workout B: Endurance Stamina. Targets the cardiovascular and muscular endurance required for the SkiErg, Rowing, and other high-rep movements.

• Workout C: Functional Integration. Combines movements to simulate the race experience, challenging your body to transition between different types of exercises under fatigue.

Week 1: Foundation Building

• Goal: Establish proper form, build a baseline of strength, and get familiar with the movements.

• Workout A (Strength Power):

  • Speediance Sled Push Simulation: Attach the cables to the base of the machine. Use a low, powerful stance to push the handles forward.

    • Sets: 3 | Reps: 50m | Resistance: Medium (focus on form, not weight)

  • Speediance Sled Pull Simulation: Attach the cables or rope to the base. Get into a low, athletic stance and pull the handles/rope towards you, engaging your lats and core.

    • Sets: 3 | Reps: 50m | Resistance: Medium

  • Speediance Deadlifts: Use the barbell. Focus on a strong hip hinge. This builds the posterior chain strength vital for all Hyrox stations.

    • Sets: 3 | Reps: 8-10 | Resistance: Challenging but controlled

  • Speediance Farmer's Carry Simulation: Grab two handles and perform a walking carry. Focus on maintaining a tight core and upright posture.

    • Sets: 3 | Reps: 50m | Resistance: Heavy (should feel difficult to hold)

• Workout B (Endurance Stamina):

  • Speediance SkiErg Simulation: Use the rope attachments on a high setting. Mimic the SkiErg motion, using a powerful pull from your lats and core.

    • Sets: 4 | Duration: 90 seconds | Pace: Steady

  • Speediance Rowing Simulation: Use the handles to simulate a rowing motion. Focus on the full cycle: leg drive, hip swing, and arm pull.

    • Sets: 4 | Duration: 90 seconds | Pace: Steady

  • Bodyweight Burpee Broad Jumps: Practice the movement without added weight to perfect your form and explosiveness.

    • Sets: 3 | Reps: 10 | Rest: 60 seconds between sets

  • Speediance Sandbag Lunge Simulation: Use the handle or the barbell. Perform walking lunges, keeping your core tight and your chest up.

    • Sets: 3 | Reps: 10 per leg | Resistance: Light-Medium

• Workout C (Functional Integration):

  • Mini Hyrox Circuit (Perform 2 rounds with 3 minutes rest between rounds):

    1. Speediance Rowing (500m)

    2. Bodyweight Burpee Broad Jumps (20 reps)

    3. Speediance Farmer's Carry (50m, heavy resistance)

Week 2: Increasing Intensity and Volume

• Goal: Increase the difficulty of exercises and add more volume to challenge your muscular endurance.

• Workout A (Strength Power):

  • Speediance Sled Push Pull: Increase resistance by 10-15%.

    • Sets: 4 | Reps: 60m each

  • Speediance Back Squats: Use the barbell attachment. This is a foundational exercise for all Hyrox movements.

    • Sets: 4 | Reps: 8-10 | Resistance: Heavier than Week 1

  • Speediance Wall Ball Simulation: Use a single handle or the rope. Perform a squat followed by an overhead press motion, mimicking the wall ball.

    • Sets: 4 | Reps: 15 | Resistance: Light

• Workout B (Endurance Stamina):

  • Speediance SkiErg Rowing: Increase duration and focus on pace control.

    • Sets: 5 | Duration: 2 minutes each | Pace: Maintain a consistent, challenging pace

  • Speediance Sandbag Lunge Simulation:

    • Sets: 4 | Reps: 15 per leg | Resistance: Increase by 10%

  • Bodyweight Burpee Broad Jumps:

    • Sets: 4 | Reps: 12

• Workout C (Functional Integration):

  • The Gauntlet (Perform 2 rounds with 4 minutes rest between rounds):

    1. Speediance Sled Push (60m, heavy)

    2. Speediance Sled Pull (60m, heavy)

    3. Speediance Sandbag Lunge Simulation (15 reps per leg)

    4. Speediance Farmer's Carry (75m, heavier resistance)

Week 3: Race Simulation and Peak Performance

• Goal: Replicate race conditions to test your stamina and work on transitions between exercises.

• Workout A (Strength Power):

  • Speediance Sled Push Pull:

    • Sets: 5 | Reps: 75m each | Resistance: Max effort, heavy resistance

  • Speediance Deadlifts:

    • Sets: 5 | Reps: 6-8 | Resistance: Your heaviest set of the program

• Workout B (Endurance Stamina):

  • Speediance SkiErg Rowing:

    • Sets: 6 | Duration: 3 minutes each | Pace: Push for a faster pace and less rest between sets

  • Hyrox Wall Ball Simulation:

    • Sets: 4 | Reps: 20 | Resistance: Heavy

• Workout C (Full Race Simulation):

  • Perform all exercises in order with minimal rest (or a 1-2 minute rest) between each station. This is a mental and physical test. Note your total time.

    1. Speediance SkiErg (1000m)

    2. Speediance Sled Push (100m)

    3. Speediance Sled Pull (100m)

    4. Bodyweight Burpee Broad Jumps (80m)

    5. Speediance Rowing (1000m)

    6. Speediance Farmer's Carry (200m)

    7. Speediance Sandbag Lunges (100m)

    8. Speediance Wall Balls (100 reps)

Week 4: Taper and Rest

• Goal: Reduce training volume to allow your body to fully recover and be at peak performance on race day.

• Workout A (Active Recovery):

  • 30-45 minutes of light, low-impact work on your Speediance. Focus on stretching and foam rolling.

• Workout B (Light Functional Work):

  • Perform a single, light set of each Hyrox exercise. Focus on your form and feeling good.

• Race Day:

  • Rest completely. Hydrate, eat a good pre-race meal, and get a full night's sleep. Trust the training you've put in.

While Speediance excels at building the strength, power, and muscular endurance required for Hyrox and allows you to easily practice core movement patterns at home, it's important to note that the feel and specific requirements of actual competition equipment (e.g., the friction of pushing/pulling a real sled, gripping a real farmer's handle) may be different. For optimal preparation, it's strongly recommended to train with the actual equipment used in Hyrox (e.g., at a local gym or at a competition tryout) as early as possible before competition day.

Ready to dominate your Hyrox race? Follow this plan, track your progress with your Speediance Gym Monster, and get ready to cross that finish line stronger than ever.

Your Hyrox Journey Starts Here

Hyrox workouts combine endurance, strength, and technique in a way that pushes every boundary. Preparing for your first competition is a journey—one made easier, more efficient, and wildly fun with Speediance as your smart training ally.

No matter your starting point, Hyrox meets you where you are. All you need is commitment, a strategic training plan, and the right gear for the job. With Speediance, you can tailor every session, track every metric, and reach new heights in hybrid fitness.

Ready to dominate your first Hyrox competition? Start your journey with Speediance’s smart equipment and personalized training programs today. Comment below with your first Hyrox experience or questions!

What is the best way to pace myself during a Hyrox race?

Efficient pacing involves balancing speed on the runs with controlled effort during the workout stations to conserve energy for all eight rounds.

Frequently Asked Questions

1. Can I compete in Hyrox without heavy lifting experience?

Yes. The event is designed for all levels, and many stations use manageable weights in lower divisions with scalable intensity.

2. How long does a typical Hyrox competition last?

Most participants complete Hyrox in 60 to 90 minutes, but times vary based on fitness and division.

3. Are there any mandatory gear or clothing requirements?

Comfortable, supportive shoes and athletic clothing are recommended, but Hyrox does not require specialized gear beyond the event equipment.

4. How do I register for a Hyrox event near me?

You can find events on the official Hyrox website or partner gyms hosting competitions, and sign up online well in advance.

5. What is a common rookie mistake at Hyrox events?

Many overlook practicing transitions between running and stations, start too fast, or use untested gear on race day. Proper pacing and preparation are crucial for a strong finish.