HYROX is much more than just a fitness competition – it’s a systematic combination of an 8km run and 8 functional workout stations. This means strength or good running technique alone aren’t enough. The key to success is proper preparation, proper load distribution, and conscious recovery.
MyFitness has all the tools to do this efficiently and consistently.
Here are 5 practical tips on how to prepare for HYROX:
1. Combine different MyFitness workouts
HYROX requires both endurance and strength, so don’t stick to just one training style.
- Add several running-based workouts to your weekly schedule. We especially recommend interval running; of course, you can also run longer distances from time to time.
- 1-2 functional workouts. For example, MyFitness offers Studio X and HIIT workouts, and in February, Rocca Al Mare also launched a special Hyrox workout, which includes a combined run and all the workout stations of the Hyrox competition.
- Full-body strength training at the gym. For example, at MyFitness, you’ll find StrongBody and CrossTraining.
- A restorative mobility or core training. For example, a gentle group mobility workout. For example, in MyFitness we offer Barre, FusionPilates, Pilates, Pilates Sculpt, Yoga.
Why? HYROX is a hybrid. If you only train strength, you’ll struggle to run. If you only train running, you’ll get tired at the workout stations. Variety creates balance.
2. Practicing transitions – “running + workout station”
HYROX doesn’t feature any separate exercises – they’re performed immediately after the run. Focus on high heart rate training, as you likely won’t have time to rest during a real race.
- Try to get used to the feeling of “tired legs.” The race is long, and the most strain is put on the legs.
- Train on all strength machines on tired legs.
- In training, run 500-1000 m and then immediately push/pull the sled.
- Combine running + wall ball (wall balls are the final workout station where your legs are the most tired, so always train here with tired legs).
- Immediately after your run, work out on the rower and SkiErg, keeping your heart rate high.
- Get used to working under time constraints – set goals and time limits.
- Learn to control your breathing while moving.
Why? The body must learn to function at a high heart rate.
3. Train your leg endurance
If your legs are strong and resilient, you’ll be able to keep your pace throughout the race. If your legs tire too early, everything else will suffer.
- Sleds, lunges and running – almost everything depends on the legs.
- Squats
- Lifts
- Lunges
- Pushing and pulling sleds
- Single-leg balance, speed and stabilization exercises.
Why? If your legs give out, the entire competition will suffer. HYROX isn’t a competition for arms; it’s a test of leg endurance.
4. Learn to feel your pace.
HYROX is not a sprint, it is an endurance race.
- Do longer runs of 5-12 km at a leisurely pace, practice lunges.
- Check your race pace once a week.
- Practice a “negative split” – start at a calmer pace.
- Try to recognize your own pace so you don’t burn out on your first run or workout station.
- Listen to your body and pulse, not your ego.
Why? Most mistakes are made because of starting too fast. Smart pacing wins.
5. Don’t underestimate recovery
Strength comes not from training, but from recovery.
- Sleep for 7–8 hours.
- In addition to your body, restore your spirit as well – for example, with yoga at MyFitness.
- Eat enough carbohydrates and protein to help your body recover.
- Take your rest days during the week just as seriously as your training days.
To help them recover, relax your muscles in the Recovery Zone of MyFitness Volta and in the recovery and relaxation zone of MyFitness Rävala.
Why? Overtraining is the main obstacle to progress, while consistency leads to goals, but only when combined with conscious training and conscious recovery.
What MyFitness group trainers Avely and Jessica say about preparing for HYROX
For us, HYROX is exciting because it tests the entire arsenal of a trainer’s– not only strength and endurance, but also willpower.
If we were starting from scratch, the first 4-6 weeks would be focused on developing general fitness and running skills. Then, we would gradually add more race-like combinations. We wouldn’t train with maximum weights every week, prioritizing quality over quantity.
For Avely, pace control is key, as she believes that adrenaline levels are high at the start of a race, and both body and mind are eager to give it their all right away. Maintaining proper technique, despite fatigue, is also crucial.
Jessica believes that balance is the key to everything: a balance between training, recovery, and everyday life. It’s not just physical endurance that’s important, but also mental strength and the ability to listen to your body throughout the journey. If you miss even one factor, it will be impossible to consistently gain strength.
How has their preparation been so far?
Our journey isn’t all uphill. There were periods when running just didn’t work and our legs felt heavy. There were weeks when the load seemed unbearable, and we had to take a step back. At the same time, each “setback” taught us to better understand our pace and value recovery more.
Right now, we’re focused on consistency – not a perfect week, but steady progress. We’re moving toward the first race as planned: more race-style training, a more consistent pace, and conscious recovery.
HYROX doesn’t ask if you’re ready, it shows you how ready you are.
See you at training!
