The Ultimate Beginner Hyrox Training Plan
Did you know fitness racing is taking the world by storm? Say goodbye to CrossFit and hello to Hyrox, an all-inclusive functional race for every fitness level.
In 2025, Hyrox is hosting over 80+ global races, with over 550,000 athletes and 350,000 spectators, and it's only planning to become more popular. You can jump on board, too.
If you've heard of Hyrox before and want to participate, getting started may seem unnerving, primarily if you've never raced. But as we mentioned earlier, Hyrox is for everyone, and there are different ways to train for a Hyrox.
If you have the right plan, the training can be as fun as the race. Check out one of our favourite beginner Hyrox training plans today and get on track for your first race!
What are the main components of Hyrox Training?
Before jumping into Hyrox workout or training, you must know the main components of a race. Generally, it has a mixture of running and functional workouts. Participants run 1km, followed by a functional workout station repeated eight times. Here are the eight stations Hyrox has:
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1000m SkiErg
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50m Sled Push
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50m Sled Pull
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80m Burpee Broad Jump
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1000m Rowing
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200m Farmers Carry
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100m Sandbag Lunges
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100 x Wall Balls
Hyrox fitness racing involves a mixture of strength and endurance exercises, which means you need to be able to strategically not only last throughout the race but also pace yourself and be strong enough to complete it.
Starting a Hyrox Training Plan
When it comes to Hyrox workouts for beginners, you’ll find a lot of training plans out there, and to be honest, there’s no right or wrong way to train. Training for a Hyrox is completely subjective, and you have to tailor your training to suit your fitness level. If you don’t have a coach or a personal trainer, we suggest attending a Beginner Hyrox Class or trying different workouts.
Try doing workouts tailored to endurance, strength training, functional fitness and more competition-style ones. To get you started, here are five different types to try:
Aerobic base beginner Hyrox workout
While there is strength involved in the Hyrox workout, you will need an aerobic base. This will help build a foundation for endurance, allow you time to recover between stations, and enhance your efficiency during the race itself.
|
Component |
Description |
|
Equipment |
Lightweight dumbbell, Box |
|
Warmup |
10-15 minutes mixture of jogging, bodyweight lunges, squats, pushups, and high knees |
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Main Circuit |
Exercise for 45 seconds, followed by a 15-second break. Complete 2 rounds with a full 2-minute break after each round. |
|
Exercises |
1. Jog on the spot 2. Mountain climbers 3. Pushups (against the wall) 4. Alternating reverse lunges 5. Plank hold 6. Step-ups (on a box) 7. Jumping jacks 8. Burpees 9. Run 400m 10. Farmers carry 11. Wall Sit |
|
Cool Down |
Light jog, Static stretching |
Strength Beginner Hyrox Training Plan
If you feel you need to improve your strength, here’s one with light strength elements to get you started:
|
Phase |
Equipment |
Exercise |
|
Warmup |
Kettle bell, Lightweight dumbbell, Light medicine ball |
10-15 minutes: Mixture of jogging, bodyweight lunges, squats, pushups, and high knees |
|
Main Circuit |
Kettle bell, Lightweight dumbbell, Light medicine ball |
1. 200m run 2. 10 x KB swings 3. 10 box step-ups 4. 20 x M climbers 5. 10 x M ball slams 6. 30-second plank 7. 10 x DB Rows 8. 20 x Jumping jacks |
|
Cool Down |
- |
Light jog, static stretching |
Beginner Hyrox Training Workout for Competition
If you want to gain race experience try this race style beginner workout:
Note: Repeat this circuit 2-3 times.
|
Section |
Exercise |
|
Warmup |
Light jog, bodyweight squats and lunges for 10 minutes |
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Main Circuit |
400m run |
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20 KB swings |
|
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200m Farmers Carry |
|
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20 burpees |
|
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200m sled push (light weight) |
|
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20 wall balls |
|
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200m row |
|
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20 sandbag lunges |
|
|
Cool Down |
Light cool down for 5-10 minutes |
5 Beginner Hyrox Training Tips to consider
In addition to trying different Hyrox workouts for beginners, there are other elements of preparation you should consider to help you nail your race day workout. Here are 5 ways to help your race day prep:
Get your nutrition on point
It's important to get your nutrition on point for Hyrox to fuel your energy requirements for the race ahead. Complex carbohydrates, in particular, are one of the main food groups you should not ignore to help you have more energy. Try to eat whole grains, oats, and fruits to support your energy without having crashes or blood sugar spikes.
Alongside complex carbs, a balanced amount of macronutrients, such as fats and proteins, alongside vitamins and nutrients (micronutrients), helps with energy production, muscle growth, and overall health.
Fuelling Strategy
Slightly related to nutrition is having the right fuelling strategy in place. Simply knowing what to eat and when pre-workout, during, and after can help you level up. For instance, before a high-intensity Hyrox workout, you might want to think about having quick and easy-to-digest carbohydrates (gels or bars) to provide you with instant energy. Similarly, if you're doing a strength training workout, clean proteins can help your muscles recover even more.
Make the most out of hydration
We're not going to lie. Hyrox is rewarding but an intense workout. This means you have to stay on top of your hydration and be strategic about your consumption. Don't stay thirsty, either. Make sure you're constantly taking sips of water at each workout station. Even after heavy sweat workouts, rehydrate. On competition day, you should be hydrating 24-48 hours before the competition.
Go Nutrition Electrolytes. Our electrolytes are a tasty watermelon-flavoured supplement that helps you stay hydrated. To learn more, check out Everything You Need to Know About Electrolytes.
Get your pacing right.
There's no fixed rule for finding the right pace for Hyrox. We can advise you to start at a pace you can manage throughout the event and not go too fast at the start, exhausting yourself. To help get your breathing right, add slow-paced zone 2 runs into your routine, so you get used to your breathing.
Look after your recovery
Getting your recovery on point is one factor that needs to be prioritised after any HYROX training session. Consistent 7-9 hours of sleep every night, fuelling your body, and rest are some of the essentials you should be doing. To have a better insight, check out How to recover from Hyrox Australia Competitions.
Wrapping up Hyrox Workout for Beginners
If you have wondered if Hyrox is beginner-friendly, the answer is yes. Hyrox is an inclusive race for all fitness levels, but the key to really doing well is to start preparing early, at least 6-12 weeks before race day.
If you're new to Hyrox, we suggest starting even earlier and experimenting with different types of workouts, such as endurance-focused, strength, hybrid, and even competition style.
One of the best ways to train is by joining a group class focusing on Hyrox. If you have any F45 studios or functional fitness gyms in your area, they offer many Hyrox-style workouts you might want to try.
When you're training for a Hyrox, focus on nutrition, training, and recovery. One supplement you might want to consider taking to aid your recovery and help you feel more energised is creatine; learn the benefits of creatine inside and outside of the gym.
FAQS
How long should you train for a Hyrox?
On average, you should prepare for around 6-12 weeks before a Hyrox race, depending on your fitness level and goals.
What is the best training plan for Hyrox?
There is no 'best' training plan for Hyrox; instead, it should consist of a mixture of elements. Always add strength, endurance, and running to ensure you're ready for race day.
What is the Hyrox routine?
The Hyrox race day routine involves 8 stations with a 1km run after each station. There's a 1000m SkiErg, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jump, 1000m Rowing, 200m Farmers Carry, 100m Sandbag Lunges and 100 x Wall Balls.
Can you do Hyrox without training?
Yes, you can participate in a Hyrox race without training or preparation, but we wouldn't recommend it. To truly make the most of it, we suggest training to prevent fatigue, reduce the risk of injury, and enjoy it to the fullest.
