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What Hyrox Athletes Say
“The 8-week beginner plan got me from barely finishing a 5K to completing my first Hyrox in 1:32. The daily structure meant I never had to guess what to do — just show up and follow the plan.”
Training“I used the pace calculator before my second race and it completely changed my strategy. Instead of going all-out on the SkiErg, I held back and had so much more left for the sled and wall balls. Took 11 minutes off my time.”
Pacing“Race-week nutrition made a bigger difference than I expected. I followed the carb-loading guide and felt noticeably stronger from station 5 onwards compared to my first race where I bonked hard.”
Nutrition“The workout generator is brilliant for busy weeks. I travel for work and can't always get to a full gym, so being able to pick "dumbbells only, 30 minutes, target sled push" and get a real session is a lifesaver.”
Workouts“The race analyser showed me that my rowing and lunges were way behind my other stations. I spent 6 weeks focusing on those two and dropped my overall time by 8 minutes at my next event.”
Analysis“I signed up for Hyrox on a whim knowing nothing about it. This site was the only place I found that explained every station clearly without trying to sell me a £200 coaching package. Finished in 1:45 and already booked my next one.”
First TimerWhat Hyrox Athletes Search For
Everything you need to train, race, and improve — all free.
Training & Preparation
Training ProgrammesBeginner, intermediate, and advanced plans with daily workoutsWorkout GeneratorTailored sessions by equipment, time, and target stationsFind Your LevelQuiz to match you with the right training programmeLatest from the Blog
Mental Preparation for Hyrox Race Day
Hyrox is as much a mental challenge as a physical one. Learn how to manage nerves, stay focused through 8 stations, and use mental strategies that elite athletes rely on.
5 Sled Push Tips That Will Save You Minutes
The sled push is where most Hyrox time is lost. These five technique and strategy tips will help you move the sled faster and more efficiently, whether you're a beginner or intermediate athlete.
How to Train for Hyrox Around a Full-Time Job
Most Hyrox athletes aren't professional sportspeople — they're fitting training around work, family, and life. Here's how to structure 4–5 sessions a week without burning out.
What People Ask About Hyrox
What is Hyrox?
Hyrox is a global indoor fitness race combining 8 x 1 km runs with 8 functional workout stations (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls). It's open to all fitness levels.
How do I train for my first Hyrox?
Start with our free beginner training programme — it's an 8-week plan with 4 sessions per week covering running, strength, and station-specific practice. Use our assessment quiz to find the right level for you.
What's a good Hyrox time for a beginner?
For a first-timer, finishing is the goal. A typical beginner finishes in 90–120 minutes. Intermediate athletes aim for 65–90 minutes, and advanced competitors target under 65 minutes.
How should I pace a Hyrox race?
Start conservatively. Keep your first 4 stations at 60% effort, then increase from station 5 onwards. Use our pace calculator to get personalised split targets based on your goal time.
What should I eat before a Hyrox race?
Carb-load for 2–3 days before the race. On race morning, eat a familiar carb-rich meal 2–3 hours before your wave (e.g. porridge with banana). See our full nutrition guide for a day-by-day plan.
Where can I find upcoming Hyrox events?
Our events calendar lists all confirmed 2026 Hyrox races worldwide with dates, venues, and direct links to the official Hyrox registration page.