A Complete Guide to Hyrox Training To Unlocking Your Potential
May 02, 2024

A Complete Guide to Hyrox Training To Unlocking Your Potential

Welcome to the world of Hyrox, a fitness revolution sweeping the globe. If you're reading this, you’re likely curious about how to begin or perhaps looking to sharpen your skills for this new challenge. This guide is your starting block to mastering Hyrox training, where fitness meets endurance, and every competitor finds new limits to surpass.

What is Hyrox Training?

Hyrox is not just another fitness trend; it’s a lifestyle. This competition melds intensive functional exercises with endurance running, creating a diverse challenge for participants of all levels. Athletes compete in eight distinct workout stations interspersed with running tracks, pushing their physical and mental boundaries.

The Workstations of Hyrox

Hyrox isn't just a race; it's a test of endurance and skill across various functional exercises. Before we explore each station, let's understand what these workstations are. In a Hyrox event, competitors face a series of eight different workout stations, each designed to challenge various aspects of fitness, such as strength, stamina, agility, and power. These stations are interspersed with running segments, creating a dynamic flow that pushes athletes to their limits. Here's a closer look at what these challenging stations entail and how they fit into the overall Hyrox competition.

Understanding each station is crucial for any Hyrox competitor. Here’s what you’ll need to do in this order

Skierg 1000 meters: The first station simulates the movement of cross-country Skierg for 1000 meters, which is fantastic for upper body and core conditioning.



Sled Push and Sled Pull: Test your strength and grit as you push a heavy sled down a 50-meter track, then pull it back towards you.

Sled Push and Sled Pull


Burpee Broad Jumps: A full-body exercise that will spike your heart rate and challenge your endurance.

Burpee Broad Jumps


Sandbag Lunges will target your lower body strength and stability as you move across a set distance.

Sandbag Lunges


Rowing 1000 meters: A classic test of endurance and power, perfect for building cardiovascular fitness.

Rowing 1000 meters


200-metre Farmers Carry: This grip strength test is as straightforward as brutal.

200-metre Farmers Carry Walk


100-meter Sandbag Lunges: This is a surprisingly challenging station that involves making lunges while carrying 10, 20, or 30 kg on your back, which will challenge your thighs and glutes.

Sandbag Lunges Walk


75/100 Wall Balls: Aim, throw, squat, repeat. Excellent for coordination and aerobic capacity.

Wall Balls

Training Tips for Hyrox

Preparing for a Hyrox competition demands a unique approach to training. That isn’t just about hitting the gym or clocking miles; it’s about crafting a fitness regimen that mirrors the intensity and diversity of the event itself. Here are some tailored tips to help you not only meet but exceed the demands of Hyrox training:

  1. Build a Balanced Foundation: A successful Hyrox athlete requires a strong foundation of strength and endurance. Your training should include:
  • Strength Training: Focus on compound movements like squats, deadlifts, and presses. These movements engage multiple muscle groups, enhancing overall strength and power.
  • Endurance Training: Incorporate various forms of cardio, such as running, cycling, or rowing, to build cardiovascular endurance. Since Hyrox involves consecutive running segments, endurance training is crucial.
  1. Functional Fitness is Key: Hyrox competitions involve movements that mimic everyday activities. Incorporate functional fitness into your routine with exercises like kettlebell swings, sandbag carries, and sled pushes. These exercises improve your ability to perform under fatigue and develop muscle memory for your specific challenges.
  2. High-Intensity Interval Training (HIIT): This type of training is perfect for Hyrox because it improves aerobic and anaerobic fitness. Short bursts of high-intensity exercise followed by brief recovery periods will prepare you for the stop-start nature of moving between running and functional stations in Hyrox.
  3. Practice Sport-Specific Drills: Since you know the types of stations in Hyrox, tailor your workouts to practice these specific exercises. If possible, set up mock stations to get used to transitioning between different types of physical activities, which is a critical component of the competition.
  4. Recovery as Part of Training: Integrating active recovery days into your training plan is essential. These days, you can use light exercise, stretching, and recovery tools like the Speed Hound PRO PERFORMANCE RECOVERY BOOTS to enhance muscle recovery and prepare for the next intense workout.
  5. Simulate Race Conditions: Occasionally, simulate the race conditions. That could mean performing a mini-Hyrox competition for yourself, going through exercises in the same order as you would during the event, and trying to mimic the pacing and intensity.
  6. Mental Preparation: Hyrox is as much a mental challenge as a physical one. Practice visualization techniques and set mental goals alongside physical ones. Building mental resilience will help you push through when competition gets tough.
Pro athlete

Role of Recovery in Hyrox Training and How to Recover

Recovery in Hyrox training isn't just about taking a day off. It involves active steps to ensure your muscles repair themselves and grow stronger. That includes managing inflammation, flushing out toxins, and replenishing energy stores. It's all about giving your body what it needs to repair the microscopic damage inflicted during those intense workout sessions.

Techniques for Enhanced Recovery: Implementing a mix of both passive and active recovery methods can significantly boost your recovery:

  • Active Recovery: Engaging in low-intensity activities that maintain blood flow—like walking or gentle stretching—helps alleviate muscle stiffness and promotes healing.
  • Sleep: Quality sleep is a recovery powerhouse, fostering physical muscle repair and mental health.
  • Nutrition: Optimal post-workout nutrition speeds recovery, with proteins aiding muscle repair, carbohydrates replenishing energy reserves, and fats helping reduce inflammation.
  • Hydration: Adequate fluid intake is essential for optimal systemic function, including cardiovascular health and muscle function.

Speed Hound PRO PERFORMANCE Recovery System: Tailored for athletes engaged in demanding sports like Hyrox, this recovery system is a game-changer. It delivers dynamic air pressure that massages your legs, significantly enhancing circulation and speeding up the removal of metabolic waste accumulated during strenuous activities. The benefits are manifold:

  • Immediate Relief: It provides instant relief to tired legs and sore feet, whether from long training sessions, standing all day, or intense sports activities.
  • Reduce Pain and Soreness: Regular use helps decrease general discomfort and targeted soreness, allowing quicker recovery.
  • Decrease Muscle Fatigue: By alleviating muscle fatigue, you can maintain a higher level of performance for your next training or competitive event.
  • Reduce Swelling: Effective in reducing swelling by enhancing blood flow and fluid movement within the limbs.
  • Increase Range of Motion: Consistent use facilitates enhanced flexibility and range of motion, which helps prevent injuries.
Speed Hound Performance Recovery System


Integrating the Recovery System into Your Routine: Incorporating the Speed Hound recovery system into your daily routine can be seamless. Just 30 minutes of use post-training can significantly refresh your muscles. This downtime is not just physically recuperative—it's also a mental pause, allowing you to relax and reset, thoroughly preparing you for the next day’s challenges.

Recovery is just as critical as training in the challenging environment of Hyrox competitions. By embracing comprehensive recovery techniques and incorporating the Speed Hound PRO PERFORMANCE RECOVERY SYSTEM, you're not merely recovering but preparing for every subsequent workout and competition. Remember, success in Hyrox doesn’t just come from how hard you train and how effectively you recover.


Hyrox training is demanding, rewarding, and, most importantly, transformative. Whether you're a seasoned athlete or a newcomer, the key to success lies in consistent training, strategic pacing, and comprehensive recovery. Remember, with every drop of sweat and every breath you take, you're not just training for a competition; you're training for life.