If you're a runner looking for a new challenge, Hyrox might be exactly what you need.
I am a certified running coach and a 31 minute 10k runner.
I've seen how the right training approach can transform running performance while preparing you for this unique fitness challenge.
I will also give an 8 week sample plan surrounding Hyrox training for runners
Understanding Hyrox and Its Benefits for Runners
Hyrox is a fitness competition that combines strength training and running, making it ideal for gym-trained hybrid athletes who want to test themselves.
The format is straightforward but demanding: 8 running segments of 1km each, alternating with 8 functional workout stations.
Runners naturally have an advantage in Hyrox due to their experience with running and time on their feet. The 8km of running accounts for a significant portion of your overall time, giving those with running backgrounds a solid foundation upon which to build.
In my experience coaching runners, I've observed that runners who add targeted strength and functional training see improvements not just in Hyrox performance but in their regular running as well. The benefits include:
- Enhanced running efficiency through improved core stability and power
- Reduced injury risk by addressing muscular imbalances common in runners
- Improved upper body strength that translates to better running posture over long distances
- Increased mental toughness from pushing through functional exercises while fatigued
When I added Hyrox-specific training to my own training, I noticed my running economy improved significantly, especially in the later stages of long runs when form typically deteriorates.
Creating a Hyrox Training Plan
The 8-week plan I'm about to share is designed specifically for runners looking to perform well in their first Hyrox competition. It's built around these key principles:
- Assessment-based approach: Start by identifying your strengths and weaknesses across the running and functional stations
- Progressive overload: Gradually increasing volume and intensity throughout the 8 weeks
- Specificity: Training that mimics the demands of the Hyrox race itself
- Recovery integration: Strategic rest days and active recovery sessions
Most runners will benefit from 8-12 weeks of specific training, with 8 weeks being the sweet spot for those with a decent running base already established.
The plan incorporates a mix of running, strength training, and functional exercises that directly target the Hyrox stations.
Functional Training for Runners
The functional training component of Hyrox preparation is where most runners need the most work.
Focus on these key functional movements such as:
- Sled work: Both pushing and pulling to build lower body power
- Farmer's carries: For grip strength and core stability
- Wall balls: For full-body conditioning and upper body endurance
- Rowing and ski erg sessions: For upper body pulling strength and cardio crossover
- Sandbag exercises: Particularly lunges and carries for lower body strength endurance
You may be surprised how functional training can improve your running form under fatigue.
For example, being able to hold proper posture in the final miles of a marathon is something that could save minutes on your final time.
Cross-Training for Hyrox Success
Low-impact cross-training is essential for Hyrox preparation, allowing you to build aerobic endurance without the impact stress of additional running. Incorporate these modalities:
- Ski erg work: Fantastic for building upper body endurance while maintaining cardio output
- Rowing intervals: Perfect for full-body conditioning and aerobic development
- Cycling: Great for recovery days while still building aerobic capacity
In my own training, I replaced one running day per week with a rowing session, which provided the cardiovascular stimulus I needed while giving my legs a break from impact.
As you approach the event, begin combining strength and endurance work in the same session to simulate race conditions.
For example, completing 200m rows followed immediately by sandbag lunges and then repeating—this teaches the body to perform strength movements while the cardiovascular system is stressed.
Preparing for Your First Hyrox Competition
The running component of Hyrox requires a smart approach to mileage building. Start with a weekly volume your body can tolerate and follow these guidelines:
- Avoid jumping up significantly in the number of runs per week
- Increase your weekly mileage by no more than 10% weekly
- Focus on your Hyrox event training without getting caught in the trap of excessive mileage
For example, you may wish to keep the usual number of runs but modify two of them to include functional exercise stations between running segments. This will help prepare your body for the unique demands of transitioning between running and strength work.
Easy Runs and Active Recovery
Following the 80/20 rule has been transformative for both my personal training and the runners I coach. This means spending 80% of your running time at an easy, conversational pace, with only 20% at or above threshold.
For Hyrox preparation:
- Use easy runs as active recovery between harder functional training days
- Keep heart rate in zone 1 or zone 2 during these sessions
- Focus on form and efficiency rather than pace
Hyrox Training for Gym Goers
If you're already comfortable in the gym, your focus should be on:
- Incorporating timed intervals with your strength work to simulate race conditions
- Creating sessions that drive leg fatigue before running segments
- Practicing transitions between exercises to minimize time loss during the event
One of the most effective sessions I use with gym-experienced individuals is a "heavy legs running" workout: after completing 3-4 sets of squats or deadlifts, immediately transition to a 1km run. This teaches the body to run efficiently even when the legs are pre-fatigued.
Tips for a Successful Hyrox Race
Here are my top tips for race day:
- Pacing is everything: Start the first running segment slower than you think you should
- Transition planning: Have a strategy for each station transition to minimize wasted time
- Mental preparation: Break the race into manageable segments rather than viewing it as one massive challenge
- Recovery optimization: Schedule sports massages, prioritize sleep, and maintain proper nutrition in the final week
Many individuals seem to go out too fast on the initial run and struggle through the middle stations as a result. Particularly if you come from a running background, but still be patient as with the functional stations, the event requires a lot of mental focus as well.
Overcoming the Challenges of a Fitness Competition
Hybrid training is demanding, but I've found that most athletes benefit from a switch up in training for solely running, Remember:
- Focus on incremental improvements rather than perfection
- Track your progress to provide objective evidence of improvement
- Make training social by joining a gym or finding a training partner
Seeing improvements in wall ball repetitions or sled push times provides tangible evidence that the training is working, which fuels motivation during challenging periods.
8-Week Hyrox Training for Runners: Complete Plan
Below is a detailed 8-week plan designed specifically for runners preparing for Hyrox. Each week builds progressively while maintaining the balance between running and functional fitness development.
Week 1: Foundation Building
Monday
- 30 min easy run
- 3x10 goblet squats
- 3x10 pushups
- 3x10 TRX rows
Tuesday
- Functional Circuit:
- 4 rounds of:
- 10 wall balls
- 10 kettlebell swings
- 200m row
- Rest 2 min between rounds
Wednesday
- Rest or light mobility work
Thursday
- 35 min easy run with 4x30 sec strides at the end
- Core circuit: 3 rounds of 30 seconds planks, 15 Russian twists, 10 Leg raises
Friday
- Hyrox Intro Workout:
- 400m run
- 10 burpees
- 400m run
- 15 kettlebell swings
- 400m run
- 10 wall balls
- 400m run
Saturday
- 40 min easy run
Sunday
- Active recovery: 20 min light rowing or cycling
Week 2: Building Volume
Monday
- 30 min easy run
- Strength:
- 3x12 dumbbell lunges on each leg
- 3x12 dumbbell rows
- 3x10 dumbbell bench press
Tuesday
- Hyrox-Specific Circuit:
- 500m run
- 30 seconds sled push
- 500m run
- 10 burpees
- 500m run
- 30 seconds farmer's carry
- 500m run
Wednesday
- Rest or light mobility work
Thursday
- 35 min run with middle 10 min at tempo pace
- Core: 3x45 sec planks, 3x15 Russian twists, 3x12 superman holds
Friday
- Functional Strength:
- 4 sets:
- 12 goblet squats
- 10 pushups
- 10 TRX rows
- 200m ski erg between sets
Saturday
- 45 min easy run with hills
Sunday
- Active recovery: 20-30 min light cycling
Week 3: Introducing Intensity
Monday
- 35 min easy run
- Strength:
- 3x12 Bulgarian split squats on each leg
- 3x12 incline dumbbell press
- 3x12 single-arm rows each arm
Tuesday
- Hyrox Station Practice:
- 800m run
- 20 burpees
- 800m run
- 1 min sled push
- 800m run
- 30 wall balls
- 800m run
Wednesday
- Rest or light mobility work
Thursday
- Interval Run: 5 min warm-up, 6x400m at 5k pace with 90 seconds rest, 5 min cooldown
- Core circuit
Friday
- Full Body Strength:
- 4 sets:
- 12 dumbbell deadlifts
- 10 overhead presses
- 12 lunges on each leg
- 250m row between sets
Saturday
- 50 min easy run
Sunday
- Active recovery: 30-minute mix of rowing and cycling
Week 4: Recovery Week
Monday
- 30 min very easy run
- Light mobility work
Tuesday
- Light Circuit:
- 3 rounds:
- 8 wall balls
- 8 kettlebell swings
- 8 pushups
- 200m row
Wednesday
- Rest
Thursday
- 30-minute easy run with 4x20 sec strides
- Core: 2 rounds of your favorite core exercises
Friday
- Technique Practice:
- Focus on form for each Hyrox station
- Light weights, focus on execution
Saturday
- 40 min easy run
Sunday
- Complete rest
Week 5: Increasing Specificity
Monday
- 35 min easy run
- Strength:
- 4x10 front squats
- 4x10 bench press
- 4x10 bent-over rows
Tuesday
- Hyrox Simulation (Half-Distance):
- 500m run
- 10 burpees
- 500m run
- 25 lunges with sandbag
- 500m run
- 500m row
- 500m run
- 30 seconds farmer's carry
Wednesday
- Rest or light mobility work
Thursday
- Tempo Run: 10 min warm-up, 20 min at tempo pace, 5 min cooldown
- Core circuit
Friday
- Strength Endurance:
- 4 rounds:
- 12 goblet squats
- 12 dumbbell clean and press
- 12 renegade rows
- 300m row between sets
Saturday
- 55 min easy run with rolling hills
Sunday
- Active recovery: 30 min light cardio of choice
Week 6: Peak Loading
Monday
- 35 min easy run
- Strength:
- 4x8 barbell squats
- 4x8 weighted pull-ups or assisted pull-ups
- 4x10 dumbbell bench press
Tuesday
- Hyrox Station Intervals:
- 6 rounds:
- 400m run
- 60 sec at one Hyrox station (rotate through different stations)
- Rest 90 sec between rounds
Wednesday
- Rest or light mobility work
Thursday
- Interval Run: 10 min warm-up, 8x400m at 5k pace with 60 seconds rest, 5 min cooldown
- Core circuit
Friday
- Full Hyrox Station Practice (choose 4 stations):
- 1km run between each station
- Complete each station at competition intensity
Saturday
- 60 min easy run
Sunday
- Active recovery: 30-40 min mix of rowing, cycling, and mobility
Week 7: Race Simulation
Monday
- 30 min easy run
- Strength (lighter weights, focus on form):
- 3x10 goblet squats
- 3x10 pushups
- 3x10 TRX rows
Tuesday
- Half Hyrox Simulation:
- 4 stations with 1km runs between
- Focus on pacing and transitions
Wednesday
- Rest or light mobility work
Thursday
- Tempo Run: 10 min warm-up, 15 min at tempo pace, 5 min cooldown
- Core circuit
Friday
- Technique Refinement:
- Practice each Hyrox station with perfect form
- Light intensity, focus on efficiency
Saturday
- 45 min easy run
Sunday
- Active recovery: 25 min light cardio
Week 8: Taper and Race Week
Monday
- 25 min easy run
- Light strength circuit (body weight only)
Tuesday
- Quick Hyrox Preview:
- 3 rounds:
- 400m run
- 30 sec at one Hyrox station
- Rest 2 min between
Wednesday
- Complete rest
Thursday
- 20 min very easy run with 4x15 sec strides
- Light mobility work
Friday
- Rest (if the race is Saturday) or
- 15 minutes of very easy jog + dynamic stretching (if the race is on Sunday)
Saturday/Sunday
- RACE DAY
- Warm-up: 10 min light jogging, dynamic stretching, practice a few reps of each movement
- Execute race strategy focusing on consistent pacing
Conclusion
Hyrox represents an exciting challenge for runners looking to expand their athletic horizons. By following this 8-week plan, you'll develop the strength, endurance, and mental toughness needed to excel in this unique fitness competition.
Functional strength and conditioning can help you become a more resilient, efficient runner with fewer injuries and improved performance.
The combination of running endurance and functional strength you'll develop through this program will serve you well not just in Hyrox, but in all your future fitness endeavors.
Remember, many athletes combine Hyrox training with running races from the 5k to the marathon and beyond, so don't think you can just do one of the other.
