Guides
Training for HYROX: all guides
Answers to the questions you have when you train for a HYROX race. Every guide starts with the short answer and ends with sources.
Training
- What does a good HYROX training plan look like?
A 16-week HYROX plan in five phases, with threshold training, five benchmarks and a 2-week taper. Includes an example week and tables.
- How do you predict your HYROX finish time?
Your HYROX finish time is 8 runs plus 8 stations plus Roxzone. Work out each part, with an example from the Benchmrk engine and the quick check.
- What is compromised running and how do you train it?
Compromised running is running after hard station work. What the research does and doesn't say, and how to train it with sims and a compromised finisher.
- Can you train for HYROX without a HYROX gym or at home?
No sled, SkiErg or wall ball nearby? Replace every station in a regular gym or at home, and fit a WOD from your gym into your plan.
- How do you use Benchmrk as a gym or personal trainer?
With a gym code your members follow your sim build and your equipment, while everyone keeps their own plan at their own threshold. How it works.
- How do you train for HYROX Doubles?
In Doubles you run together and split the stations. Set your team pace, split each station by your strengths and train a shared sim.
Guides
- How many weeks should you train for a HYROX race?
Plan for about 16 weeks for a full build, and at least 6 weeks for a noticeable effect. What to do with 6, 10, 16 or more weeks until your race.
- How often per week should you train for HYROX?
At least 2, ideally 3 to 5 sessions a week. What research says about frequency, and how to plan 2 to 7 days.
- How do you taper in the last two weeks before HYROX?
Taper for 2 weeks, with less volume and the same pace. What research says, when your last sim and heavy strength fall, and what race week looks like.
- How do you find your threshold pace and threshold heart rate?
Find your threshold heart rate with a 30-minute test and check your threshold pace with 4 × 1000 m. With zones and how to adjust the values later.
- How fast should you run your runs for your goal time?
Work out the running pace you need from your goal time, stations and Roxzone. With a worked example, decay per run and how to pace run 1 and run 8.
- How do you build a HYROX simulation workout?
A HYROX sim grows from 4 rounds with half stations to a full dress rehearsal. Per phase: distance, station volume, pace and when to stop.
- How do you save time in the Roxzone?
The Roxzone costs even top athletes over 4 minutes. Know the route, avoid penalties, never walk and practise your transitions in every sim.
- How do you get faster on the sled push?
Get faster on the sled push with heavy sled training, enough leg strength and little standing still. With rules, weights and a sample session.
- What is the best technique for the sled pull?
Pull the sled hand over hand from the Racers Box, stay standing and keep the rope in your lane. With rules, weights, pitfalls and a sample session.
- What is the difference between HYROX Open and Pro?
Open and Pro have the same distances, but Pro uses heavier weights. All weights per division, including Doubles, and how to choose.
- How do you get through the wall balls without stopping?
The wall balls are the last and hardest station. To get through 100 reps: know the rules, pick fixed sets and train them fatigued.
- How do you get more efficient at burpee broad jumps?
80 m of burpee broad jumps cost a lot of time and send you into the longest run tired. The rules that prevent no-reps, a steady rhythm and how to train.
- How do you pace the SkiErg and the rower in HYROX?
Do not start the SkiErg too hard and use the rower to save your legs for the second half. Rules, resistance and how to train the ergs.
- How do you build running back up after an injury, towards a race?
Keep your fitness with cycling or aqua jogging, test whether your calf is ready and build up over 3 weeks of walking and running. Always with your physio.
- How do you prepare for HYROX Utrecht in 5 weeks?
Racing 26 to 30 November at Jaarbeurs Utrecht? A weekly plan for the last 5 weeks, with taper dates, check-in and what you still do and do not do.
- How do you train for the last 8 weeks before HYROX Ghent?
Racing 17 to 20 December at Flanders Expo Ghent? An 8-week plan with 2 taper weeks, the dates of your last sim and strength, and what to arrange.
- How do you build up over 13 weeks to HYROX Amsterdam?
Racing 22 to 31 January 2027 at RAI Amsterdam? A 13-week build in five phases, around the holidays, with taper dates and practical info.