Why Hyrox Training Needs a Smart Approach…
Hyrox is more than just a fitness race, it’s a accessable, fun test of strength, endurance, and accomplishment.
With eight functional workout stations separated by 1km runs, Hyrox challenges every aspect of your fitness.
However, to finish, you need more than sheer determination, you need a strategic training plan.
Too often, people dive into Hyrox training with good intentions but end up making avoidable mistakes that can lead to poor performance, injuries or not gettign the full benefit of the training style. The good news is that these mistakes are common and can be corrected with the right approach.
In this blog, we’ll break down the most common Hyrox training mistakes and offer practical solutions to help you train smarter, stay injury-free, and achieve your best performance.
Mistake 1. Not Including Enough Strength Training
The Mistake: Many athletes focus solely on cardio, thinking the running segments of Hyrox are the most challenging part. However, with exercises like sled pushes, sled pulls, and farmer’s carries, strength plays a massive role in your overall performance.
The Solution: Incorporate strength training 2-3 times a week, focusing on compound movements that mimic Hyrox stations. Key exercises include:
* Squats and Deadlifts: Build leg and core strength for sled pushes and sandbag lunges.
* Pull-Ups and Rows: Improve upper body pulling strength for the sled pull and rower station.
* Carries and Loaded Walks: Simulate the farmer’s carry and build grip strength.
Your strength program should follow a progressive overload approach, gradually increasing weight and intensity over time. This ensures you build strength without risking injury.
Mistake 2. Not Doing Enough Running Prep (this is the mistake I personally made)
The Mistake: Underestimating the running element is a classic Hyrox mistake. With 8km of running split into 1km intervals, your aerobic base and running efficiency are crucial.
The Solution: Incorporate a mix of running workouts into your training plan, including:
* Steady runs to build endurance.
* Intervals to improve speed and stamina.
* Tempo runs to simulate the varied pace demands of Hyrox.
A good target is to run 2-3 times per week, ensuring you get both volume and speed work. Pair running with strength sessions to replicate the fatigue of the actual race.
3. Leaving Too Little Time to Transition into Hyrox Prep
The Mistake: Jumping into Hyrox-specific training only a few weeks before the event increases your risk of injury and reduces your ability to build adequate fitness.
The Solution: Give yourself at least 8-12 weeks to prepare for a Hyrox event. This allows you to build a solid strength and aerobic base, gradually increase training intensity, and practice the specific movements needed for the race.
A well-structured plan will include phases for:
* Strength building (6-8 weeks)
* Aerobic and anaerobic conditioning (4-6 weeks)
* Hyrox-specific training under fatigue (4-6 weeks)
This phased approach minimises injury risk and maximises performance gains.
4. Not Practicing Stations Under Fatigue
The Mistake: Practicing Hyrox stations fresh is a different experience from hitting them after running multiple kilometers. The real challenge is performing the functional movements with heavy fatigue.
The Solution: Include transition workouts in your training. For example:
* Run 1km, then go straight into sled pushes.
* Complete a set of burpee broad jumps after a hard run.
Training this way helps your body adapt to the specific demands of Hyrox and improves your ability to maintain form and efficiency under fatigue.
5. Not Structuring Your Training and Going Random
The Mistake: Random workouts might be fun, but they often lack progression and purpose. If your training lacks structure, you might improve your general fitness but miss out on specific adaptations needed for Hyrox.
The Solution: Follow a progressive training program that includes:
* Structured strength training with measurable progress.
* Running sessions with a mix of endurance and intensity.
* Hyrox simulations where you practice the full or partial race format.
Track your workouts, review your progress, and adjust your plan based on how your body is responding.
6. Not Fuelling Your Training Effectively
The Mistake: Underestimating the energy demands of Hyrox training can lead to poor performance and slow recovery. Many athletes don’t eat enough or fuel their sessions correctly.
The Solution:
* Before Training: Have a balanced meal with carbs, protein, and some healthy fats 1-2 hours before training.
* During Training: For longer sessions, use easily digestible carbs (e.g., sports drinks or gels) to maintain energy levels.
* After Training: Prioritise protein and carbohydrates to aid recovery and muscle repair.
Staying hydrated is also critical—dehydration can significantly impact performance, especially in longer sessions or when practicing full Hyrox simulations.
Success in Hyrox Starts with a Plan
The difference between simply finishing a Hyrox race and doing your best often comes down to avoiding these common training mistakes.
The key is to have a well-structured, progressive training plan that incorporates strength, running, injury prevention, and specific conditioning for Hyrox stations.
By understanding the demands of the event and preparing properly, you can train smarter, stay injury-free, and enjoy the race knowing you’ve done everything possible to set yourself up for success.
If you’re unsure where to start or need help building a customised Hyrox training plan, reach out to our coaching team. We’re here to help you get stronger, run faster, and train with purpose—so you can cross that finish line with confidence!
Drop a message below or join our growing online community in the Oxfordhire Fat Loss With OC group, a free group where we break down the barriers stopping you from achieving fat loss and fitness and teach you, how to train smarter, not longer.
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No excuses. Just results.
Team P6