Preparation for your first Hyrox competition: Complete guide

Everything you need to know before your first Hyrox

Hyrox has become one of the most popular fitness competitions in the world, combining running and functional exercises in a standardized format that tests your endurance, strength and mindset. If you are thinking about registering for your first Hyrox competition, this guide will help you prepare in the best way.

What exactly is Hyrox?

Hyrox is an indoor fitness competition that consists of:

• 8 km race divided into 8 segments of 1 km
• 8 stations of functional exercises between each running segment
• Same format in all competitions around the world
• Different categories: Individual, Doubles, Relay, Pro

The 8 seasons are always the same and in the same order:

1. 1000m SkiErg
2. 50m Sled Push
3. 50m Sled Pull
4. 80m Burpee Broad Jumps
5. 1000m Rowing
6. 200m Farmers Carry
7. 100m Sandbag Lunges
8. 100 Wall Balls

How much time do you need to prepare

If you come from CrossFit or running (12-16 weeks)

You now have a solid foundation. You will need to focus on:

• Improve your cardiovascular endurance
• Practice specific Hyrox stations
• Work quick transitions

If you are a beginner in fitness (20-24 weeks)

You will need to build an aerobic and strength base before Hyrox-specific workouts.

Basic training plan

Phase 1: Base (weeks 1-6)

• 3-4 running sessions per week (build up to a comfortable 5-6km)
• 2-3 functional strength sessions
• 1 work session on SkiErg and Rower

Phase 2: Specific (weeks 7-12)

• 2-3 running sessions (include intervals)
• 2-3 sessions practicing Hyrox stations
• 1 partial drill (4 stations + 4 km)

Phase 3: Peak (weeks 13-16)

• 1-2 complete drills
• Transition work
• Taper (volume reduction) last week

Season-specific advice

SkiErg (1000m)

Practice the technique. Good rhythm is more important than brute force. Beginner goal: 4:30-5:00 min.

Sled Push and Pull

These seasons burn the legs. Practice the low push technique and maintain a steady pace. Don't go out too quickly.

Burpee Broad Jumps

The most hated season. Find your rhythm and stick to it. Don't try to go too fast at first.

Rowing (1000m)

You will arrive tired. Practice rowing with tired legs. Objective: 4:00-4:30 min.

Farmers Carry

Grip and core. Practice with the competition weight (2x24kg men, 2x16kg women in Open).

Sandbag Lunges

Technique is key. Practice keeping your torso upright and consistent steps.

Wall Balls

The final station. Practice long series without stopping. Objective: complete in less than 6 minutes.

What to wear on competition day

Essential equipment:

• Running shoes with support: You are going to run 8 km, but you also need stability for the exercises
• Comfortable and breathable clothing: You will sweat a lot
• Wristbands or tape: To protect the wrists in wall balls and burpees
• Water bottle: Hydrate well before and after
• Towel: To clean yourself between seasons
• Post-competition snacks: Immediate recovery

Recommended accessories:

• Personalized keychain: Identify your backpack easily in the locker room full of athletes
• Commemorative patch: Many athletes create custom patches for their first Hyrox
• Sports bracelet or watch: To track your time (although there will be official timing)

Career strategy

First 1K + SkiErg

DON'T GO OUT FAST. 90% of beginners make this mistake. Run at a comfortable pace, save energy.

Stations 2-4 (Sleds and Burpees)

Your career is decided here. Maintain a sustainable pace. Your legs are going to burn, it's normal.

Stations 5-6 (Rowing and Farmers)

Midpoint. Evaluate how you feel. If you still have energy, you can start squeezing.

Stations 7-8 (Lunges and Wall Balls)

It's mental here. Everyone is suffering. Keep the rhythm and don't stop at the wall balls.

Nutrition and hydration

Day before:

• Food rich in carbohydrates
• Hydrate well
• Avoid heavy or new foods

Competition day:

• Breakfast 2-3 hours before (oatmeal, banana, toast)
• Hydrate but not excessively
• Light snack 30-60 min before if necessary

During the competition:

• You can drink water between stations if you need it
• Most athletes do not eat anything during the test

Post-competition:

• Protein + carbohydrates in the first 30 minutes
• Rehydrate gradually

Mental preparation

Hyrox is both mental and physical. Key tips:

• Divide the race into blocks: Don't think about the total 8 km, focus on the next 1K
• Practice discomfort: Train when you are tired to simulate the last few seasons
• Visualize success: Imagine completing each station successfully
• Have a mantra: A phrase that motivates you when you want to stop
• Enjoy the experience: It's your first Hyrox, the goal is to finish and learn

Realistic goals for your first Hyrox

Open category (standard weights):

• Excellent: Sub-1:30 (men), Sub-1:45 (women)
• Very good: 1:30-1:45 (men), 1:45-2:00 (women)
• Good: 1:45-2:00 (men), 2:00-2:15 (women)
• Complete: Any time is an achievement on your first time

Final checklist (competition week)

☑ Check the time and place of your heat
☑ Prepare your backpack with all the equipment
☑ Plan pre- and post-competition meals
☑ Rest well the 2 days beforehand
☑ Hydrate yourself properly
☑ Visualize your race strategy
☑ Arrive early (at least 45 minutes before)

Conclusion

Your first Hyrox competition will be tough, but also incredibly rewarding. With proper 12-16 week preparation, a smart strategy and the right mindset, you will not only complete the test, but you will enjoy the process.

Remember: all Hyrox professional athletes had their first competition. The important thing is to start, learn and improve.

Have you already signed up for your first Hyrox? Tell us in which city and when you compete. Good luck!

See you at the finish line! 🏅💪