HYROX Training: The Ultimate Guide to Conquer the World’s Toughest Fitness Race

Ready to run, lift, push, pull, and sweat like never before? HYROX is where endurance meets functional strength and it’s become one of the fastest-growing fitness competitions worldwide. So, if you’re training for your first race or you’re just curious about what it takes to survive it, this guide breaks down exactly how to train, what to expect, and how to recover like a pro.

HYROX is an indoor fitness race combining functional workouts and running in a set format. You’ll run 1 km, then hit a workout station. And you repeat that onslaught 8 times. Good luck.

Here’s the official race format:

1. 1km Run
2. SkiErg: 1000m
3. 1km Run
4. Sled Push
5. 1km Run
6. Sled Pull
7. 1km Run
8. Burpee Broad Jumps: 80m
9. 1km Run
10. Rowing: 1000m
11. 1km Run
12. Farmers Carry
13. 1km Run
14. Sandbag Lunges: 100m
15. 1km Run
16. Wall Balls (75 women / 100 men)

That’s 8 km of running and 8 strength stations. Brutal? Yes. Achievable? Absolutely... with the right training.

HYROX is all about sustained effort over time. Your body needs to be ready to switch from high- output cardio to heavy lifting, over-and-over again.

Your training must focus on three key areas:

• Endurance: To handle the running between each workout
• Strength: To dominate stations like sleds, carries, and wall balls
• Race Flow: To practice transitions and simulate fatigue

We’ve mapped out a full training schedule that fits into a 6 day week (with an additional for resting). Whether you’re aiming to race or just get HYROX-fit, this plan works.

Focus: Improve strength, build aerobic endurance, practice movement

• Sled Push or Sled Drag (light): 4 rounds
• Goblet Squats: 3x10
• Bent-over Rows: 3x10
• Core: Plank Variations + Farmers Carries

• Warm-up jog
• 6 x 400m at 80% effort (1 min rest between)
• Cool down + light stretch

• 800m Run
• 500m SkiErg
• 800m Run
• 20 Burpee Broad Jumps
• 800m Run - 500m Row

• Light cycle, walking, yoga or foam rolling

• Deadlifts: 4x6
• Dumbbell Step-ups: 3x12
• Lunges: 3x10 per leg
• Core: Russian Twists + Hanging Leg Raises

• 5-8 km steady pace (aerobic base)

Focus: Increase intensity, simulate full race, fine-tune performance

• Jump Squats: 3x10
• Sled Push (heavier): 4 x 20m
• Box Jumps: 3x8
• 1000m Row (time trial)

• 6-8km at moderate pace
• Add 3x1-min sprint bursts in final stretch

• Run + Each Official Station
• Time yourself
• Focus on pacing and clean transitions
• Walk/jog between zones if needed

• Put your feet up

• Sandbag Lunges (heavy): 3x10
• Pull-ups or Assisted Rows
• Core: Farmers Carries + Plank Holds

• 1km Run
• 40 Wall Balls
• Repeat 4 times (for mental toughness)

• Do what works best for you, listen to music, watch a film, knock yourself out.

We all know recovery isn’t optional, it’s vital for every successful HYROX athlete. After each hard session, give your body the fuel it needs to bounce back fast.

After HYROX-style workouts, your muscles are screaming for protein. The PROMiXX PRO electric shaker mixes your protein shake perfectly with the press of a button. No clumps, no leaks, no effort.

Quick Recovery Shake Recipe:

• 1 scoop whey or vegan protein
• 1 tbsp peanut butter
• Oat milk or water
• Mix them all in your PROMiXX PRO. Drink within 30 minutes post-workout for max recovery.

Also: hydrate constantly. Even during workouts, keep water or an electrolyte mix in your PROMiXX shaker and sip between intervals. After all, HYROX is a long race, you want your hydration game strong.

• Pace Your Runs. Don’t go out hot. Start steady, you’ll need energy for the final wall balls.
• Train Transitions. Going from run to sled push is a shock to the system. Practice switching from cardio to strength in training.
• Double Down on Wall Balls. They’re last and brutal. Train them tired.
• Simulate Race Day. Do full or 75% simulations. Your body needs to know the flow.
• Fuel Early. Eat well the day before, and use intra-workout carbs or electrolytes on long sessions.

HYROX is a challenge but it’s not just for elite athletes. The intensity is real but so is the reward. You’ll come out feeling stronger, more resilient, and incredibly proud of what you’ve accomplished.

And thanks to our training plan and proper recovery tools like your PROMiXX PRO, and a bit of grit you’ll get there in no time.