Training for HYROX: everything you need to know

You might have heard about HYROX, the world’s fastest-growing fitness race. But if you’ve never taken part in a HYROX competition – as a racer or a spectator – you may be wondering if it’s really for you.

Here’s the thing: you’re already building fitness skills in your training, so why not put them to the test? With Centr’s new HYROX-certified training programs, you have the complete package for performance.

Ready to get the edge? Start training for your first HYROX race today with Starter or aim for a new personal best with Accelerator.

Before you break a sweat, let’s break down the world of HYROX.

What is HYROX?

HYROX launched in Germany in 2017 and now holds the World Series of Fitness Racing in more than 30 different cities across the globe.

The format is consistent in every race, requiring you to run 1km between each of eight functional workout stations:

1. 1000m on the SkiErg

2. 50m sled push

3. 50m sled pull

4. 80m burpee broad jumps

5. 1000m rowing

6. 200m farmer's carry

7. 100m sandbag lunges

8. 100 x wall balls

While the distances and reps in each functional station remain the same, the weights used vary (e.g. women in Open competition use a 4kg wall ball, while men, mixed doubles and Pro women use 6kg, and pro men use a 9kg ball).

How fit do I need to be to compete in HYROX?

HYROX is a sport for everybody: you don’t need qualifications to enter and you don’t need to finish within a certain time limit. You can race at your own pace.

Different divisions mean there are races for elite athletes, workplace, gym or friendship teams, workout buddies and everyone in between. Simply choose the challenge that suits you best when signing up for a race.

• Open: the standard HYROX challenge
• Pro: for experienced racers – using heavier weights
• Doubles: race as a duo, running together and splitting workout stations
• Relay: teams of 4, with each member completing 2 running segments and 2 workout stations

Divisions are also split between women, men and mixed teams, as well as by age group. So while you’re likely to be on the course with a range of competitors, your results will be ranked only against others in your division.

How long does it take to train for HYROX?

Depending on your base level of strength and cardio fitness, we recommend you train for 8 to 12 weeks in the lead up to a HYROX event.

That’s where Centr’s HYROX Training Programs come in – two HYROX-certified programs designed to give you the race-day edge.

HYROX Starter: master hybrid training and build the strength and endurance needed to crush your first race.

HYROX Accelerator: sharpen your race skills, increase endurance and push for a faster finish time.

Both programs are designed to be started 12 weeks out from the competition. You’ll build a solid foundation of fitness and functional skills, before stepping up the pace and intensity, then taper in the final two weeks to ensure you’re ready to race.

If you’re a fitness beginner, or new to endurance or hybrid training, you might want a longer lead-up before taking on your first HYROX to increase your strength and stamina.

These Centr programs will help you work on your fitness before you make the switch to HYROX Starter:

• Hybrid Strong
• Functional Movement Challenge
• Centr Ignite

What key areas should I focus on when training for HYROX?

Whether you’re training for your first HYROX or pushing to finish faster, you’ll need to work on all-round fitness skills:

• Running and cardio endurance

• Functional strength and skills

• Metabolic conditioning (Luke Zocchi will give you the lowdown)

• Mobility

• Recovery

Centr’s HYROX Training Programs have you covered on all fronts – so you can sign up for a race and prepare with confidence.

Do I need to be a runner to compete in HYROX?

Not keen on running for the bus, let alone running laps? That’s okay. While running is a key component in every HYROX race, it’s something you can work on over time – building up the endurance you need to make it over the finish line.

Centr’s HYROX Training Programs will help you increase cardio endurance and build pacing skills so you have what it takes to perform. Tip: if the prospect of running 8km on race day seems daunting, entering as a relay team is a great way to start.

How do I pace myself during a HYROX race?

You’ve heard it a million times: “Pace yourself!” But how exactly do you make sure you don’t run out of gas during your fourth run or sixth workout station?

Centr’s HYROX-certified training programs have cues throughout to help you work on pacing, and two race simulations so you can put it into practice.

When it comes to race day, here are a few general rules to help you get your pacing right:

• Start slightly slower than your max pace to avoid early burnout.

• Focus on steady breathing and controlled movements during stations.

• Keep some energy in reserve for the final wall ball station – your last challenge!

• Give it everything when the finish line is in sight.

You’ll find more tips on pacing your runs in our guide to HYROX running.

What is the toughest HYROX workout station?

You’ve just stepped into an ongoing HYROX debate! While specialty skills and opinions may differ, the stations where most athletes find the biggest challenge:

Sled pushes and pulls: This is the point in the race where many face their first breaking point. Stay strong and push (or pull) through!

Burpee broad jumps: The old nemesis! This love-it-or-hate-it move delivers a full-body workout that can be exhausting.

Sandbag lunges: Prepare to feel the burn. And don’t put the sandbag down (even when you’re resting) because you’ll be hit with a distance penalty the first time and disqualification on the second.

Wall balls: The literal ‘hit the wall’ moment. As the final challenge, this station often proves a serious mental hurdle.

What should I eat while training for HYROX?

Just like your HYROX training, nutrition should be something you lock down well before race day – you’ll need to eat like a high-performance athlete from day one of training to post-race recovery.

As a guideline, you’ll be increasing your carb intake while keeping your protein consumption high. Find recipes, detailed macro targets and more in our comprehensive nutrition guide.

And don’t forget the all-important rule of HYROX nutrition: don’t try anything new too close to race day!

Can I train for HYROX at home?

You can definitely work on your fitness before your next HYROX race at home. While you’ll need a bit more space to work on your running, you can easily focus on bodyweight exercises like burpees and lunges, and build up strength and skills using dumbbells, kettlebells, resistance bands and sandbags.

With our HYROX Starter and Accelerator programs, we strongly recommend you have gym access later in the 12-week training schedule so you can get acquainted with bigger pieces of equipment like the sleds, SkiErg and rowing machines.

Focused on building up your base of fitness before tackling HYROX? Start with our home-friendly bodyweight program Centr Unlimited.

Should I taper my training before race day?

When you’re preparing for a big event – whether that’s HYROX or a marathon – tapering is a period of less or lower-intensity training that allows you to recover fully and bring your best on race day.

We recommend you:

• Reduce training volume in the last 7-14 days before your race.

• Stick to light workouts, mobility work and short runs to stay fresh and avoid fatigue.

• Increase your focus on sleep and recovery, especially in the final week before race day.

If you’re new to the process, Centr’s HYROX-certified training includes a built-in taper period two weeks out from race day to ensure you and your body feel rested and ready for peak performance.

How can I prevent injuries while training?

Preparing for a HYROX race may require a lift in your training intensity, but it’s important that you don’t go too hard, too soon.

Centr’s HYROX Training Programs are designed in phases that gradually lift your intensity to race pace – this ensures you don’t overload your body and helps to build endurance.

It’s also important that you:

• Warm up properly before workouts

• Take your rest days – at least one per week

• Include mobility work and stretching in your routine

Not sure where to start with mobility work? Boost your mobility with 4 quick sessions, or use these 5 stretching sessions on your rest day for flexibility and mobility.

What gear do I need to compete in HYROX?

As the official competition equipment provider to HYROX, Centr has your sleds, kettlebells and sandbags covered.

The only gear you need to bring is:

• Good running shoes with grip and support.

• Breathable, sweat-wicking clothing for comfort.

• Optional: gloves to aid your sled push and pull grip.

You can bring your trusty water bottle, but you can’t take it with you onto the course.

How does HYROX compare to CrossFit?

The biggest difference is the HYROX format – because you know exactly what’s required, you can target your training to perform. And that makes HYROX accessible to a broad range of athletes.

As for the styles of the sports, while CrossFit involves Olympic lifts and short, high-intensity bursts of gymnastic movement, HYROX focuses more on endurance – steady runs can make winners.

In this way, HYROX is a test of functional fitness and your pacing ability, rather than maximum strength or technical lifting skills.

I’m sold. How do I sign up for my first HYROX event?

Head to HYROX.com for upcoming event locations and registration details.

Once you've signed up to race, Centr is here to help you complete, compete and conquer. Let the training begin!

Want to learn more about HYROX?

• Get the edge with Centr’s HYROX training programs
• 6 essential HYROX recovery tips you can't miss
• A dietitian’s guide to HYROX nutrition
• Your complete guide to crushing HYROX running