When it comes to training for HYROX, it’s the little details that matter most. To gain an edge before your next race, it’s important to master the finer “ingredients” of each HYROX zone. Doing so will shave time off your race and is worthy of your focus in the gym. To help you do that, let’s breakdown each of the HYROX pillars to help you build a foundation for success.
Running
Running is the foundation of Hyrox so let’s begin there. Even if you don’t enjoy long distance running (like me), you’ll need a strong running regimen to succeed. Like everyone, my running ability declines as the race goes on. To address this, I try to focus my pre-race training on form and pacing. Applying these techniques to my training has helped me learn to love running!
To improve my form, I try to focus on a steady stride coupled with consistent breathing. A steady stride will reduce physical drain as the race wears on. Consistent breathing is key to maintain a steady heart rate.
One of the most common mistakes I’ve observed is athletes pushing too hard during the early runs. Naturally, you’ll want to jump ahead of the competition, but beware. Pushing too hard often leaves nothing in the tank to finish the next station.
During my first HYROX, I too made this mistake. I ran way too hard at the beginning of the race and really felt the repercussions during the Sled Push and Pull (Zones 2 & 3).
As I train for my next HYROX, I’m placing more focus on maintaining a manageable pace. For me, that means running at pace that’s about 80% of my maximum effort. Keeping the 80% effort level in mind helps me maintain enough energy to perform well at the next zone.
How to Prep:
Endurance & Speed Training:
The total distance of each running phase is 1km. If long distance running is not part of your weekly training schedule, you may find the running phases taxing as the race goes on. To address this, start out with a 500m run followed by an interval of high intensity exercise like burpees. This will help you build a strong aerobic base. Increase the distance to 1km as you gain confidence.
How to Gain an Edge:
Focus on your footwork and running form to outpace the competition. Improving the mechanics of how you run is a key element to success in all endurance sports.
What Good Looks Like:
The average total running time for men in Hyrox Season 7 was 40:48, while for women, it was 43:41.
Rules You Need to Know
- You will run 1km eight times, between each functional workout.
- You must complete each 1km run before moving to the next station.
Skiing
The Ski ERG is all about upper body endurance, explosive power involving the core and legs providing an excellent cardiovascular workout mimicking the motion of cross-country skiing. I absolutely love starting the race with this zone as it helps me get in a rhythm for the rest of the battle to come!
The Ski Erg station requires efficient use of both strength and stamina, as it targets your shoulders, arms, back, legs and core. The key to success is finding the right balance between power and endurance. Proper technique is crucial—using your entire body efficiently rather than relying solely on your arms will help you maintain power over the full distance.
How to Prep:
Upper Body Strength:
The ski station places a lot of stress on your core, lats and triceps. Adding pull-downs, rows, and overhead tricep extensions to your workouts will help improve your time.
How to Gain an Edge:
Practice engaging your core on the downswing. This will help you avoid losing power during your pulls.
What Good Looks Like:
The average ski time for men in Season 7 was 4:16. The average pace for men was 2:08 / 500m. For women, the average time was 4:52 with an average pace of 2:26 / 500m.
Rules You Need to Know:
- Before starting the workout, the monitor must be reset by the ref
- No jumping – your feet must stay on the platform at all times
- To complete the exercise, raise your hand. A ref will come to verify the distance has been completed.
- Once verified, you are able to move on to the next exercise
- Violation of any rule will result in a time penalty.
Sled Push
The Sled Push challenges athletes with a test of lower body strength, endurance, power and MENTAL fortitude!!! This zone requires pushing a weighted sled over a specific distance, demanding high levels of force and stamina. As previously mentioned, this zone has really challenged me in past races as its strategically placed at the beginning of the race to provide an excellent challenge.
How to Prep
Leg Strength & Endurance:
Incorporate leg exercises like squats, leg presses, and lunges.
How to Gain an Edge:
Get low & start with a straight back. Pushing from too high up on the frame makes covering the 12.5m distance much more difficult.
What Good Looks Like:
Sled Push times have improved every year for the past six seasons. In Season 7 the average time for men was 3:30, while for women, it was 3:37.
Rules You Need to Know:
- Athletes must push the sled using the designated handles. Pulling or lifting the sled is not allowed.
- Both sled and athlete must be completely behind the line prior to starting.
- The sled must pass the 12.5 m mark (end of the lane) entirely before changing direction.
- The station is complete after pushing the sled 4 x 12.5 m.
- If less than four lanes are completed, a penalty of 3 minutes per missing lane will be awarded.
Sled Pull
The Sled Pull focuses on upper body strength and grip endurance, requiring you to pull a weighted sled over a set distance using a rope.
How to Prep:
Build Upper Body Strength:
Train your back, shoulders, and arms with exercises like deadlifts, rows, and farmer’s walks.
Posture:
Like the sled push, you’ll want to get low and pull with your engaging your legs for added stability.
How to Gain an Edge:
Grip strength is an often overlooked competitive advantage. To gain an advantage, add grip-heavy exercises like heavy holds or towel pull-ups to your routine.
What Good Looks Like:
Unlike the Sled Push, the average Sled Pull times are actually up this season from previous years. In Season 7, the average time for men was up 0:22 from 6:37 to 6:59. For women, the difference was less noticeable at 6:51 in Season 6 vs 6:50 in Season 7.
Rules You Need to Know:
The sled must be pulled across the entire 12.5-meter lane before changing direction.
- You cannot sit or lie down while pulling.
- The sled must be pulled 4 x 12.5 meters in total.
- A 3-minute penalty is applied for each missed lane.
Burpee Broad Jumps
Burpee Broad Jumps test your grit, explosive power, stamina, and coordination, as you perform a broad jump followed by a burpee in repetition. This can also be a hinge point for many athletes as it’s more of a mental battle right in the middle of the race! By understanding how to train for the burpee broad jumps, you can surpass this challenge with dominance.
How to Prep:
Plyometric Training:
Box jumps and broad jumps will help build the stamina your thighs need to jump over and over.
How to Gain an Edge:
Nobody likes practicing burpee’s so they’re often overlooked. Gain an edge by making burpee’s a strength that will help you outpace the pack.
What Good Looks Like:
Burpee Broad Jump average times for men this season were 4:45 while for women, the average time was 5:28.
Rules You Need to Know
Athletes must perform a broad jump followed by a burpee for a distance of 80 meters.
- Both hands must touch the ground during each burpee, and both feet must clear the line during the jump.
- A burpee must be completed between each jump.
Rowing
Rowing combines endurance and strength, engaging both your upper and lower body for an efficient cardio workout. More often than not, Hyrox athletes have considered this station to be somewhat of a ‘recovery’ zone where pace can/should be slowed down a little bit if you want to finish the race with speed and power!
How to Prep:
Full Body Strength:
Rowing 1000m simultaneously drains your legs, back, and core. To address this, consider adding full body exercises to your HYROX workout plan.
How to Gain an Edge:
Like most HYROX stations, proper form will go a long way toward conserving energy without sacrificing pace. During the starting phase, known as the “Catch”, keep a neutral spine and hinge slightly forward at the hips. During the “Drive” when you pull, make sure about 60% of the power is coming from your legs. Don’t pull until your legs are fully extended.
What Good Looks Like:
Average rowing times have remained fairly consistent over the years. In Season 7, the average time for men was 4:38 while for women, it was 5:08.
Rules You Need to Know:
- Row 1,000 meters at the designated station.
- You must remain seated throughout the row.
- Both hands must stay on the handle at all times, and you cannot use your legs to push off the ground.
Farmer’s Carry
The Farmer’s Carry is a test of grip strength, core stability, and endurance, requiring you to carry heavy weights over a set distance of 200 meters! I love this station so much as our classes at Resilience Fitness have helped prep for handling these weights!
How to Prep:
Grip Strength, Again:
Don’t underestimate the advantage you gain by increasing your grip strength. Build a vice like grip by incorporating deadlifts, pull-ups, and weighted carries.
Strength Endurance:
The Farmer’s Carry is 200m in distance. Practice longer-duration carries to prepare for the sustained effort.
How to Gain an Edge:
As the race moves into the later stages, core stability will help you push through even when you’re exhausted. Planks and side planks will help you build the core strength and stability needed to go the distance.
What Good Looks Like:
In Season 7, the average farmer’s carry time for men was just 2:21 and only slightly longer for women at 2:42.
Rules You Need to Know:
Athletes must carry two kettlebells for 200 meters.
- Both kettlebells must remain off the ground during the carry.
- Dropping the kettlebells results in a time penalty.
Sandbag Lunge
Sandbag Lunges test your balance, lower body muscular endurance, and coordination as you lunge with a weighted sandbag over your shoulders.
How to Prep:
Leg Strength:
Naturally, you’ll want to practice lunging with a sandbag. If that get’s too boring, add step-ups and squats to maximize strength and balance.
Core Stability:
Engage your core, both on the way down, and on the way up. This will reduce the amount of energy your leg’s need to expend to keep you upright.
How to Gain an Edge:
Pushing through your heel helps activate the glutes and hamstrings, giving you more power and stability in each step.
What Good Looks Like:
Average Sandbag Lunge times were up this season by :20 seconds for men and :21 seconds for women.
Rules You Need to Know:
The sandbag must be placed across your shoulders for the entire 100-meter distance.
- Your knee must touch the ground on every lunge.
- Failure to complete the distance or form results in penalties.
Wall Balls
Wall Balls are in fact the last challenge before crossing the finish line! They are nothing to sleep on and absolutely challenging in every sense imaginable. Wall balls combine lower body strength and upper body coordination, requiring you to squat and throw a ball to a target repeatedly. They will test your grit; your focus; your resilience; and most of all, your fitness!
How to Prep:
Shoulder Strength:
Overhead presses will give you the shoulder strength needed to keep pushing the ball upward during the later reps.
How to Gain an Edge:
Avoid unforced errors. Failure to hit the target or to squat to a 90 degree angle invalidates the rep. To make sure you’re getting low enough, place a box underneath you when you squat.
What Good Looks Like:
As with the Sandbag Lunge, average times for the Wall Ball exercise in Season 7 increased :16 seconds for men at 7:14 and :28 seconds and 6:55 for ladies.
Rules You Need to Know:
You must complete 100 wall ball throws, hitting the designated target with each throw.
- The ball must hit the wall above the target line on every throw.
- A 1-minute penalty is assessed for each missed throw.
Wrapping It All Up
Training for HYROX isn’t just about who trains the hardest. Like most things, it also comes down to who trains the smartest. When the difference between where you rank comes down to only a few seconds, focusing on the finer details makes all the difference.
Train Like a HYROX Athlete!
Get race-ready at our HYROX Training Club! Your first 7 days just for $7.
TRY 7 DAYS FOR $7JOIN NOW
