What is HYROX?
HYROX is a global fitness competition that blends endurance and strength, pushing athletes to their limits. The race consists of eight 1 km runs, each followed by a functional workout station, such as sled pushes, burpees, and rowing. Unlike traditional races, HYROX challenges both cardiovascular endurance and muscular strength, making it a unique test of all-around fitness.
To perform well, you need a structured training plan that includes running, strength training, and HYROX-specific workouts.
Running for HYROX
Since HYROX involves 8 km of running, improving endurance, speed, and efficiency is crucial. A well-rounded running plan should include:
Zone 2 “Easy Runs”
These are low-intensity, steady-paced runs where you can comfortably hold a conversation. Running at this pace improves aerobic endurance, allowing you to sustain effort over long durations. For example, 45-minute easy run at a steady pace.
Interval Training
Short bursts of high-intensity running followed by recovery periods help increase speed, power, and stamina. These sessions improve your ability to push through fatigue during race-day runs. For example, 5 x 400m fast pace with 90 seconds of rest.
Short Paced Runs
These runs mimic race conditions by maintaining a challenging but sustainable pace. Training at or slightly above your HYROX pace helps develop race-specific endurance. For Example, 3-5 km run at HYROX pace.
Compromised Running
One of the biggest HYROX challenges is running immediately after strength exercises. Training under fatigue conditions your body to adapt to this stress, making race-day transitions smoother. For example: 500m row → 400m run → 10 burpees → 400m run (repeat 3-4 rounds).
Strength Training for HYROX
HYROX workouts involve sled work, wall balls, lunges, and farmers carries, requiring a solid strength foundation. Instead of traditional bodybuilding, focus on functional, full-body strength sessions. At IGNYT Fitness, our Small group Personal Training sessions combine 45 minutes of structured strength training with 15 minutes of high-intensity conditioning. Designed for groups of no more than six, these sessions follow a progressive training programme, ensuring you receive personalised coaching and the attention needed to maximize your strength gains.
How to Train for Strength
Train 2-3 times per week to balance strength gains without excessive fatigue.
Aim for 10 sets per muscle group per week to build both power and endurance.
Use compound exercises to develop functional strength for HYROX movements.
Strength training not only builds muscle but also reduces injury risk and enhances endurance, making it a crucial part of HYROX preparation.
HYROX-Specific Workouts
Practicing race-style workouts bridges the gap between training and competition. The IGNYT Fitness timetable offers five HYROX sessions each week, with a maximum capacity of 10 people per class. This ensures you'll always train alongside others, creating a high-energy, motivating, and supportive atmosphere while still receiving focused coaching. Aim for 1-2 HYROX style sessions per week, focusing on:
Technique and efficiency in event stations like sled pushes, rower pacing, and wall balls.
Compromised running by alternating between functional exercises and running.
Example HYROX Workout: Sled push → 500m run → Farmers carry → 500m run (repeat for rounds).
Final Thoughts
Training for HYROX is about balance—developing endurance, strength, and race-specific skills. With structured running, full-body strength training, and HYROX-style sessions, you’ll be ready to perform at your best.
Why Train at IGNYT Fitness?
As a HYROX-affiliated gym, we don’t just prepare you for race day—we give you a competitive edge. Training with us means structured coaching from expert coaches, exclusive HYROX training sessions designed for peak performance and early access to HYROX tickets.
Need help with levelling up your training? Get in touch with us today!
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