When people first hear about HYROX, the reaction is usually the same: “That sounds brutal!” And they’re not wrong — HYROX is a serious test of both endurance and strength. But like any race, once you understand the format and how to approach it, it becomes less intimidating and more about strategy.
I want to walk you through what you’ll face on race day, how it’s structured, and how to think about pacing and energy management. The more you know going in, the more confident you’ll feel when the starting gun goes off.
The HYROX Race Format
HYROX is simple on paper:
- 1km run
- 1 functional workout station
- Repeat this sequence 8 times
That’s 8km of running, broken up with 8 strength/endurance stations. Unlike a straight 8km road race, you’re repeatedly interrupting your running rhythm with muscular fatigue from sleds, carries, and wall balls. This is what makes HYROX unique — it tests not only your lungs, but also your ability to transition between different energy demands.
The 8 Stations You’ll Face (and Strategy for Each)
1. 1,000m SkiErg
- Trap: Going out too hard.
- Strategy: Keep it controlled, around 70–80% effort. Focus on long, efficient pulls and steady breathing. The race isn’t won here, but it can be lost if you blow up early.
2. Sled Push (12m x 4)
- Trap: Redlining your legs too soon.
- Strategy: Break it into sections, reset your breathing at each turnaround, and stay low with powerful but controlled strides. Short, choppy pushes can conserve energy.
3. Sled Pull (12m x 4)
- Trap: Fighting the rope instead of using your body.
- Strategy: Use your legs to drive back as you pull, keeping tension through your whole body. Grip will fatigue, so stay calm and deliberate.
4. 80m Burpee Broad Jumps
- Trap: Rushing and collapsing mid-set.
- Strategy: Consistency over speed. Find a sustainable rhythm — step into the burpee if needed — and commit to one jump at a time.
5. 1,000m Row
- Trap: Treating this like a sprint.
- Strategy: Keep a strong but manageable pace. Sit tall, engage your legs, and don’t let your stroke rate spike too high. Save your push for the last 200m if you’re feeling good.
6. 200m Farmers Carry
- Trap: Grip failure and posture collapse.
- Strategy: Keep your shoulders back and brace your core. Walk with intent but not a jog — the cost of dropping the weights is too high. Plan your put-downs if grip is a limiter.
7. 100m Sandbag Lunges
- Trap: Losing posture under fatigue.
- Strategy: Think tall chest, big breaths. Break it down into 10–20m chunks and use a steady cadence. Your legs will scream, but remember every lunge is one step closer to the wall balls.
8. 100 Wall Balls
- Trap: Going unbroken early and hitting a wall.
- Strategy: Choose a rep scheme that’s realistic for you — 10s, 15s, or 20s. Rest just enough to go again. This is where mental toughness takes over. Everyone is hurting here, so this is your chance to finish strong.
Why Pacing is Everything
The temptation is to blast through the early runs and stations — but that’s a rookie mistake. The best HYROX athletes in the world don’t “win” the sled push; they win by holding a consistent pace across the entire 60–90 minutes.
Think of your effort in thirds:
- First third (Run 1–3): Stay controlled. If it feels too easy, you’re doing it right.
- Middle third (Run 4–6): Lock into rhythm. Focus on efficiency and execution.
- Final third (Run 7–8): This is where you can dig deep. Empty the tank, but only once you’ve positioned yourself to finish.
Common Mistakes First-Timers Make
- Underestimating the running volume. Eight kilometres adds up. Train to run under fatigue.
- Going too hard on sleds. The sleds chew up your legs and make the next run miserable if you overspend here.
- Skipping transitions in training. It’s not just about sleds or wall balls — it’s about how you move from station to run and back again.
- Poor fueling. A bad breakfast or no mid-race hydration can ruin your effort.
- No pacing plan. Hoping to “wing it” usually ends in walking the runs.
How We Train for This at FitLab
In our HYROX prep program, we’re not just doing random hard workouts. Everything is structured to:
- Build running durability under fatigue.
- Train efficient transitions between running and stations.
- Develop strength endurance for sleds, carries, and wall balls.
- Test and refine pacing strategy so you know your numbers going into race day.
- Build mental resilience — because HYROX hurts, but knowing you’ve done the work makes all the difference.
Final Thoughts
If HYROX is your first big fitness race, you’re in for an unforgettable experience. It’s challenging, yes — but also one of the most rewarding tests of fitness you’ll ever do.
Stick to the plan, trust your training, and remember: HYROX is not about winning the first kilometre or the first station. It’s about holding your strategy together all the way through the finish line.
I’ll see you out there.
– Coach Toby