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Need A HYROX Workout Plan? Max Has The Inside Track

How to design the perfect HYROX workout plan for you.
Max Cotton

HYROX has been taking the fitness world by storm, combining a simple, consistent format with easy access for competitors of all fitness levels. 

This year, there are three HYROX events in the UK – and if you’re interested in taking part, then you’ll need a HYROX workout plan to help you train harder and push further.

What is HYROX?

HYROX is essentially ‘fitness racing’. In every event, competitors run for 1km and then complete a workout station.

This is repeated eight times. And with some races involving thousands of participants, the atmosphere is something else. There are even doubles and relay categories, where you can complete the race with a partner, or three. 

Before you get too excited though, it’s worth taking a moment to consider whether HYROX is right for you. It can be intense, so if you’re not a strong runner or have any injuries that might flare up along the way, you should consult a coach and think carefully before signing up.

hyrox event
Running segment of the HYROX event (source:

But if you’re confident you can complete a HYROX and want to get into that top-tier bracket of under an hour and a half, then you’ll need to prep with the right HYROX workout plan. 

What does a HYROX workout plan look like? 

There are two main components to a HYROX workout plan. Making sure your training is tailored to both of them is the easiest way to make sure you’re ready to go. 

Part 1: The foundations

Hyrox is more about your conditioning than the amount of weight you can lift. Stamina and endurance are what matter, and where you should direct around 50% of your training time, with a range of different circuits that get you used to switching from anaerobic to aerobic.

Those range from rowing and farmers’ carries to sandbag lunges and sled pulls. So along with your regular cardio, you should also be working your full body with exercises that don’t focus specifically on isolated muscle groups, but instead build up your overall physical capabilities. 

That means cross-training, callisthenics, and getting your body comfortable with going through a range of different movements in short spaces of time. All of which the right coach will be able to help you plan most effectively. 

Part 2: The running

The other half of HYROX is all about running. The distances may be relatively short, but they add up over the course of the race, so it’s a good idea to get used to volume by building up to regular runs of 5k or more

You might want to incorporate intense running into your workouts by spending time on Skillmills and assault runners, rather than basic treadmills. Anything that improves your overall fitness will help too – creating consistency and building the endurance that you’ll need throughout the race. 

Personalising your HYROX workout plan

One of the great things about a HYROX is that different people excel at different stages. To do your best, you should be analysing the different stations and trying to work out which areas you might struggle with the most. 

Once you’ve done that, your coach can help you come up with specific exercises to overcome any weak spots – both for the HYROX itself and your overall, long-term fitness. 

A coach will also help you work out the right order for your routines, to mirror what the real race will feel like. That’ll make sure you’re always training in a way that doesn’t put too much strain on the body and sets you up for success in the real thing. 

hyrox event
Sandbag lunges at a HYROX event (source:

Last but not least, you may not have access to all the exact equipment that you’re likely to see in your HYROX event. Some of the stations are quite specialised, but even if your gym doesn’t have sandbags or sleds, there are plenty of other ways to prepare for them. 

Once again, this is where a coach can help. They’ll work with you to develop exercises that build the same muscles and muscle memory. So that when you get into the action on race day, your body isn’t faced with anything it’s not ready for. 

The best HYROX workout plan is the one with your name on it

The best HYROX workout plan is the one that works for you and your body. If you’re starting from a very high level of fitness, then you probably won’t need to do quite as much prep as someone who’s never entered an intense event like a HYROX before. 

It’s all relative though. If you’re physically strong, you might still need to work on the cardio elements of a HYROX. Don’t assume you’ll be able to breeze through just because you’re regularly setting personal bests on the bench press. This is where a coach can help identify and improve weaknesses.

That’s why we recommend getting into training as soon as you’ve decided to commit to a HYROX. 

The sooner you start, the better you’ll do. And if you really want to go for it, there’s no substitute for a personalised HYROX workout plan developed side-by-side with a coach who can help you go Another Round. Join today to get started. Let’s go.

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