How to Prepare for Hyrox: A 10-Week Training Plan

First: understand the race

Hyrox is 8 × 1 km of running, with one functional station after each kilometre: SkiErg (1,000 m), Sled Push (50 m), Sled Pull (50 m), Burpee Broad Jumps (80 m), Rowing (1,000 m), Farmers Carry (200 m), Sandbag Lunges (100 m) and Wall Balls (100 reps). You move between running and stations through the "Roxzone". Weights depend on your division (Open, Pro, Doubles or Relay).

The key insight: roughly half your race is running, and all of that running happens on tired legs. A good plan trains you to run well after heavy work, not just to run.

The 10-week plan

Weeks 1–3: Base

• Build aerobic volume with easy, conversational runs
• Strength fundamentals: squats, deadlifts, lunges, presses and rows
• Learn the technique on every station at moderate effort

Weeks 4–6: Build

• Add one interval session a week (e.g. 1 km repeats at goal race pace)
• Introduce compromised running: pair a station with a 1 km run straight after
• Increase station volume — more wall balls, longer carries, heavier sleds

Weeks 7–9: Race-specific

• Half and partial race simulations at goal pace
• Practise transitions and pacing so every kilometre is controlled
• Rehearse race-day nutrition and warm-up

Week 10: Taper

• Cut training volume by roughly 40–50% but keep some intensity
• Short, sharp sessions to stay fresh; prioritise sleep

A sample training week

Station-by-station tips

• SkiErg: drive with your hips and legs, not just your arms. Settle into a pace you could hold for longer.
• Sled Push: low body angle, arms locked, short and powerful steps.
• Sled Pull: sit into your legs and use your body weight; keep the rope moving hand-over-hand.
• Burpee Broad Jumps: find a rhythm early. Steady beats fast-then-broken.
• Rowing: legs, then body, then arms. Use it to control your breathing.
• Farmers Carry: tight grip, tall posture, quick short steps. Avoid putting the weights down.
• Sandbag Lunges: steady tempo, controlled knee touch, breathe on every rep.
• Wall Balls: full squat depth and break into sets before you have to.

The most common Hyrox mistakes

• Going out too fast on the first run — it costs you minutes later
• Neglecting running because the stations feel more exciting
• Never practising wall balls or lunges on tired legs
• Trying new food, shoes or kit on race day

Want a coach in your corner?

A plan on paper is a start; a coach watching your technique and pacing is what turns it into a better race. Isaac Akinsete offers 1-on-1 Hyrox coaching in Berlin. His Hyrox Race Build follows this exact structure: 10 weeks, 20 coached sessions, race simulations and a race-day pacing plan built around your race date.