Thinking about doing your first Hyrox? Here’s what I wish I knew before my first race.
Whether you're a seasoned athlete or just starting out, Hyrox will test you. It’s tough—but it’s also one of the most rewarding things you can take on.
I’ll be honest—I underestimated my first race. It was brutal.
💪 🏃♂️Here’s what I’ve learned since then:
Start early.
If you’re not already doing a mix of strength and endurance training, give yourself 6 months. Leave yourself plenty of time.
Build your aerobic base.
That means running. Yes, you can do some zone 2 on the bike, but you’ve got to condition your legs and lungs for 8km of compromised running. This isn’t a steady 8km jog—it’s 8 x 1km with your heart rate through the roof. Mine sat at 173bpm the entire race. 😮💨
Train strength endurance.
Higher reps. More volume. You’ll thank yourself on the burpees and wall balls.
Practice compromised efforts.
A few of my staples: Get used to moving under fatigue.
10 rounds of 400m run > 1min sled push .
10 rounds 500m row > 1min of lunges
10 rounds 500m ski erg > 1min of wall balls
Train the movements when you’re tired.
You need to know how your body moves under stress—because that’s exactly where you’ll be on race day.
Get a coach or a solid program.
If you’re unsure how to structure your training, don’t wing it. Hyrox rewards preparation.
Join a gym that has the gear.
You need access to sleds, SkiErgs, wall balls.
Find a training buddy.
Hyrox prep is tough. Sharing the journey makes it better—and a lot more fun.
Fuel like an athlete.
💦 Eat well. Stay hydrated. I’ll dive deeper into race-day hydration in an upcoming newsletter.
Sleep like it’s part of your training.
Because it is. Trust me, you will thank me later 🙏
Consistency
🧱 If you're starting your Hyrox journey, keep showing up. That’s 90% of it.
Let me know if you’re training for your first Hyrox — I’d love to hear how it’s going.
A few Resources
How to structure your Hyrox Training.
Building your running foundation
Stay focused.
Rod