How Much Training Do You Really Need to Do Hyrox?

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My fellow Lifehacker writer Beth Skwarecki is a weightlifter. I’m a marathon runner. Together, we make one reasonably competent Hyrox athlete—and in a little over one week, we’re going to find out if that’s enough. Beth and I are competing together in a Hyrox doubles race on May 29. It’s something of a joint experiment to see just how little training you can get away with before showing up to one of these things. Hopefully, we will each bring our respective strengths to the competition, cover for the other’s weaknesses, and survive. 

But before we’re put to the test, let’s take a look at what proper Hyrox prep looks like, and the bare minimum you can (probably) get away with if you want to show up to a competition without a ton of training.

What is Hyrox, exactly?

Beth goes into more depth elsewhere, but here’s a quick primer on Hyrox. In brief, it’s a running race combined with functional workout stations, repeated eight times. You run 1 km, hit a workout station, run another 1 km, hit another station, and so on. The stations include activities like sled pushes, rowing, burpee broad jumps, walking lunges, and wall balls. While each station may sound manageable on its own, they become far more difficult when your legs have already been tired out through multiple rounds.

You can compete in Hyroc solo, in doubles, or as a relay team. Naturally, your strategy will depend on which format you’re attempting. For doubles specifically, both athletes run together, but you can split the functional movements however you want. That’s where smart planning can make a real difference, and where Beth and I are currently scheming to the best of our ability. 

What does Hyrox training actually look like?

You can sign up for a Hyrox-style class at your local gym and get a great hybrid workout without ever joining an official race. “A regular Hyrox class gives you a taste of the format and builds general fitness for the event,” says Elaine Cotter, head trainer and manager at an F45 gym in Brooklyn. “A dedicated training plan is more structured and performance-focused—including specific running workouts, both endurance and interval focused, strength progression, race simulations, pacing, and recovery. Taking some classes here and there means ‘I want to be ready.’ A dedicated training plan means ‘I want to race this well.'”

If you’re aiming to genuinely compete—that is, to push your time and finish strong—Cotter recommends starting at least 12 weeks out, and ideally, give yourself 16 weeks. That’s enough runway to build a running base, develop muscular endurance across all the stations, and reduce injury risk. But what if you don’t have 12 weeks? What if you have, say, one week?

Can you do Hyrox without training at all?

What’s the bare minimum of training a Hyrox athlete can hypothetically get away with? Well, in theory, “anyone with any running or strength training experience can complete a Hyrox,” Cotter says. “Does that mean you may have to walk some of it or really take your time to recover in certain parts? Probably—but that’s okay.”

Unlike Crossfit (to which it is constantly compared), Hyrox is fundamentally a running race. “The run is the limiting factor for most people, and it takes up the most time in the race,” Cotter says. “So at bare minimum, you should be able to confidently run an 8K [about five miles] without getting super winded. Even a 10K [6.2 miles]…will help simulate the general endurance needed.” Strength matters too, and you should be familiar enough with the movements to perform them safely. But at the end of the day, the run is where most people lose time and hit their wall.

That said, Hyrox is far from a road race. You’re doing things like heavy wall balls or sled pulls and then immediately going into a run. Running on such heavy legs is “the wildest feeling,” Cotter says, “and it happens the entire time during the race.” Practicing that sort of transition should be a priority leading up to race day.

Can you prepare for Hyrox with studio classes alone?

This one is relevant to Beth and me, since we’ve each taken about four or five Hyrox-specific classes in the lead-up to our race. Can our class attendance substitute for a dedicated 12-week training plan? Well, sort of—but only if you’re also running.

“F45 classes and Hyrox-focused training are awesome for building the strength, endurance, and engine needed for the race,” Cotter says, “but in a class setting, you aren’t necessarily getting the running required. If you are just taking classes with no running outside of that, I fear you will find the race quite challenging.”