Training
Can you train for HYROX without a HYROX gym or at home?
Yes. Most of a HYROX race is running, and you can do that anywhere. You replace stations with exercises that train the same muscles and the same feeling: weighted walking lunges for the sled push, dumbbell thrusters for the wall balls, the rower for the SkiErg. Benchmrk founder Rick went from 1:19 to 1:14 with limited training options. Do try to train on real equipment at least once before your race, especially the sleds.
In short
- Running is the biggest part of the race and can be done anywhere.
- Every station has a replacement exercise, except burpee broad jumps, which you can do anywhere.
- A WOD in your own gym can be a training day in your plan.
- Train the sleds on real equipment at least once before your race.
Why can you run a good race without a HYROX gym?
Because running is the biggest part of the race, and you can run anywhere. In the study by Brandt and colleagues (2025), the median finish time was 86.5 minutes, of which a median of 51.2 minutes was running. So training your threshold pace needs no special gym. How to set that pace is covered in find your threshold pace.
Rick van de Ven, founder of Benchmrk and Pro athlete, went from 1:19 to 1:14 with limited training options. His next goal is 1:09.
What do you use instead of the stations?
For each station, pick an exercise that gives the same movement or the same fatigue. These are the replacements Benchmrk uses, in order of preference.
| Station | In a regular gym | At home or outdoors |
|---|---|---|
| SkiErg (1000 m) | Rower, same distance, or 3–4 min hard on the air bike | 2 min straight-arm band pulldowns + 10 burpees |
| Sled push (4 × 12.5 m) | 20 m heavy walking lunges with dumbbells or barbell | 4 × 20 s hill sprints or 20 m bear crawl |
| Sled pull (4 × 12.5 m) | 3 × 12 heavy rows + 20 m backwards walking | 3 × 15 rows with a band or a full backpack |
| Burpee broad jumps (80 m) | Same exercise | Same exercise |
| Rowing (1000 m) | SkiErg, same distance, or 2–3 min hard on the bike | 400 m run at race effort |
| Farmers carry (200 m) | Dumbbells or kettlebells | Two full jerrycans or bags |
| Sandbag lunges (100 m) | Lunges with dumbbells, kettlebells or barbell | Lunges with a full backpack |
| Wall balls (100 reps) | Thrusters with dumbbells or kettlebell | Squat-to-press with backpack or sandbag |
The official weights per division are in Open or Pro.
What do you miss without real equipment?
Mostly the feel of the sleds. HYROX itself recommends trying the sled push at least once before your race, and taking grip on your shoes seriously. So plan one or two sessions in a gym that does have sleds. Technique is covered in faster sled push and sled pull technique.
Does a WOD from your gym fit in your plan?
Yes. If you train in a CrossFit or functional gym, a group class can be your training day. You log what was on the board and how hard it was. A WOD with RPE 8 or higher counts as a hard day. If there is no strength day in your week, you get a short strength note: 3 × 5 heavy squats or deadlifts and 3 × 8 heavy calf raises.
What does an example week without a HYROX gym look like?
A week of 4 days with a regular gym and a running loop nearby.
| Day | Where | Session |
|---|---|---|
| Tue | Outdoors | Threshold run, for example 4 × 1600 m around your threshold pace |
| Thu | Regular gym | Strength for your weakest stations, with the replacements from the table |
| Sat | Regular gym | Sim with replacements: running and station work in turn |
| Sun | Outdoors | Long run at an easy pace |
How Benchmrk does it
For each weekday you set where you train: HYROX gym, regular gym, home or outdoors, with the equipment that is there. The app then picks a replacement exercise per station. If you train in a gym with WODs, you pick a WOD day. Take a photo of the whiteboard and the app reads out the workout. How this fits in the whole plan, see HYROX training plan.
Frequently asked questions
Can you race HYROX without ever having stood on a sled?
You can, but HYROX itself recommends trying the sled push at least once before your race. So plan a session in a gym with sleds, for example in your last block.
What replaces the SkiErg if you don't have one?
The rower over the same distance. Without a rower, 3 to 4 minutes hard on an air bike works, or short blocks of burpees.
What do you do at home instead of wall balls?
Thrusters with a dumbbell or kettlebell, or squat-to-press with a backpack or sandbag.
Does a CrossFit WOD count in your HYROX plan?
Yes, as a WOD day. You log what was on the board and how hard it felt, and the app takes that into account.
Can you also train without being able to run?
Then Benchmrk replaces a threshold session with 5 × 4 minutes on a bike, air bike, rower or SkiErg at 95 to 100% of your threshold heart rate.
Sources
- HYROX Singles Rulebook, season 26/27 (accessed on 22 October 2026)
- HYROX – The Fitness Race (stations, distances and weights) (accessed on 22 October 2026)
- HYROX – Best HYROX Preparation (accessed on 22 October 2026)
- Brandt, Ebel, Lebahn and Schmidt (2025), Frontiers in Physiology, doi:10.3389/fphys.2025.1519240 (accessed on 22 October 2026)