Hyrox: The Complete Guide to Successful First Race
Want to get started on the Hyrox adventure, but don't know where to start? You've come to the right place. Hyrox is the race that combines endurance and strength , in a unique and ultra-challenging format. Whether you come from bodybuilding, CrossFit, or running, this guide will help you prepare for your first Hyrox competition.
What is HYROX?
Hyrox is an endurance competition that always takes place according to the same format:
- 1 km running
- followed by a functional exercise And this 8 times in a row .
Here is the classic procedure:
- 1 km run
- 1000 m ski erg
- 1 km run
- 50 m of sled push
- 1 km run
- 50 m sled pull
- 1 km run
- 80 m burpee broad jump
- 1 km run
- 1000 m rowing
- 1 km run
- 200 m of farmer carry
- 1 km run
- 100m sandbag lunges
- 1 km run
- 75 wall balls
A format that seems simple on paper, but which puts the mind and body to the test .
What is your level? (And why it matters)
Hyrox offers several categories:
- Open : the most accessible for a first time.
- Pro : with heavier loads.
- Duo : to run in pairs (sharing exercises).
- Relay : in teams of 4 (each does 2 blocks).
For a first race, the Open category is ideal, especially if you come from running or bodybuilding without having mixed the two too much.
How to train for your first Hyrox race?
1. Work on your basic endurance
This is the foundation. You need to be able to run 8 to 10 km at a steady, manageable pace , without collapsing afterward. Do 2 to 3 runs per week, with volume and a little intensity.
2. Strengthen your power and technique
Some stations like the sled push/pull, the farmer carry or the wall balls require brute strength and technique . Incorporates:
- squat, push press, heavy pull
- circuits such as sleds, lunges, burpees…
3. Train in Hyrox conditions
Make simulators :
Example: 1 km run + 50 wall balls
Or 1 km run + 1000 m row + 1 km run + sled push
These sequences will help you manage the running/exercise transition , which is often the hardest mentally.
Hyrox: the equipment to plan for
You don't need a lot of equipment, but you need a few essentials:
- Stable and versatile shoes
- Breathable clothing (be careful of chafing during burpees/lunges) (you will find HYROX clothing on our website)
- Non-slip gloves (optional but useful for sled or farmer carry)
Tips for the big day
- Arrive early : explore the area, warm up, breathe.
- Manage your pacing : don't start too fast. Many people explode on the 3rd or 4th run.
- Eat and drink well the night before : hydrate well and eat a digestible meal 2-3 hours beforehand.
- Enjoy : the atmosphere is incredible. Mental strength makes the difference.
After the race: recovery and progression
You've just been through a huge effort. Stretching, hydration, sleep, and quality nutrition are essential . Also analyze your race: which stations cost you dearly? Where did you lose time? This will help you improve if you want to do another one (and you probably will) .
