ABDALLAH MEKKY

BEGINNER’S GUIDE

HOW TO START HYROX

To start HYROX: learn the eight-run, eight-station format, choose the Open division, build a comfortable running base, practise each station, train running on tired legs, and pace race day patiently. Here are the steps in order.

  1. 1

    Learn the format

    HYROX is eight 1 km runs, each followed by one station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. The order never changes. Read the official rulebook for movement standards.

  2. 2

    Choose your division

    Open is the standard solo division and the usual first race. Doubles, where two athletes share the work, is another approachable start. Pro uses heavier loads.

  3. 3

    Pick a race and a date

    Find an event on hyrox.com and give yourself enough lead time to train. Check the registration window early.

  4. 4

    Build a comfortable running base

    Running is 8 km of the race and every run follows a station. Get comfortable running easy for the full distance before you add station work.

  5. 5

    Learn each station’s technique

    Practise the sled push and pull, burpee broad jumps, rowing and SkiErg technique, farmers carry, sandbag lunges and wall balls with light loads first. Good technique saves energy.

  6. 6

    Train compromised running

    Run straight after station work so your legs learn to move while tired. Start with a short run after one or two stations and build from there.

  7. 7

    Rehearse the race

    Do a shortened or full simulation a few weeks out, using a pacing plan so you know your targets for the runs and the stations.

  8. 8

    Pace race day

    Start controlled. The first run and the SkiErg feel easy, but going out too hard makes the later runs and the wall balls much harder. Keep transitions short and calm.

  9. 9

    Recover and progress

    Build load gradually, sleep, eat enough and rest between hard sessions. Check with a doctor before starting intense training if you have any health concerns.

COMMON BEGINNER MISTAKES

TOOLS FOR THE PLAN

This is general guidance, not a coaching plan or medical advice. Official rules, divisions and events are on hyrox.com.

QUICK ANSWERS

QUESTIONS & ANSWERS

How do I start training for HYROX?

Learn the format of eight 1 km runs and eight stations, choose the Open division, build a comfortable running base, practise each station’s technique, then add runs straight after station work and rehearse the race at a controlled pace.

Which HYROX division should a beginner enter?

Open is the standard division and the usual choice for a first race. Doubles, where two athletes share the work, is another approachable way to start.

Do I need to be a good runner to do HYROX?

Running makes up 8 km of the race and every run comes after a station, so a solid, comfortable running base matters a lot. You do not need to be fast, but you do need to be able to keep moving on tired legs.

What is the most common beginner mistake in HYROX?

Starting too fast. The first run and the SkiErg feel easy, but going out too hard makes the later runs and the wall balls much harder.