Hyrox for beginners: the complete guide to getting started

Hyrox mixes running and strength stations on a single course: 8 kilometres of running, split into eight one-kilometre segments, each followed by a different functional station. No particular athletic level is required to register. It's the format that adapts to the runner, through the choice of category, not the other way round.

The format at a glance

Run, station, run, station: eight times in a row, in this exact order.

1. 1 km run then SkiErg, 1,000 metres
2. 1 km run then Sled Push, 50 metres of pushing a sled
3. 1 km run then Sled Pull, 50 metres of pulling a sled by rope
4. 1 km run then Burpee Broad Jumps, 80 metres of jumping burpees
5. 1 km run then Rowing machine, 1,000 metres
6. 1 km run then Farmers Carry, 200 metres with a kettlebell in each hand
7. 1 km run then Sandbag Lunges, 100 metres of lunges with a weighted sack
8. 1 km run then Wall Balls, 100 reps for men, 75 for women in the Open category

Weights vary by category and sex, see the guide on the calendar and categories. No station demands exotic technique: the real challenge is holding your running base under the fatigue of the stations, not mastering a rare movement.

Who can get started

Anyone able to run 8 kilometres at a moderate pace and carry a load over a hundred metres or so. The Open category, with standard weights, is the entry point designed for exactly that. The Pro category, with noticeably heavier loads, is worth aiming for after a first race, not before. The detail of categories (Open, Pro, Doubles, Relay) has its own dedicated guide.

How long to prepare

Eight weeks of regular training is enough for a first Open race, at 3 to 4 sessions a week mixing running and functional strength work. The full plan is laid out in the 8-week beginner programme. To aim for a more ambitious time or a second race, the 12-week intermediate programme takes over.

Where to train

No need for a rower or a sled at home. Most network boxes equipped for functional prep accept drop-ins, often cheaper than a single one-on-one coaching session. The criteria for choosing the right one (equipment on site, specialist coach, price) are in the dedicated guide on choosing a box.

What to eat

Nothing dramatic to change day to day. The useful adjustments concentrate on the days before and after the race, covered in the nutrition guide.

Getting equipped

A pair of cross-training shoes and a fast-drying outfit are enough to get started. The equipment guide covers the brands and retailers available in France, and the cardio machine comparison helps decide what to invest in if training at home becomes necessary.

Finding your first race

The race calendar lists dates and venues in France. Before registering, the guide on Hyrox versus DEKA helps confirm this is the right format if hybrid training in general is still new to you.

The only real prerequisite, at bottom, is signing up. The rest is learned by training.