Hyrox training is a different beast from ordinary gym work. Hyrox is a fitness race that blends endurance, strength and functional training, testing not just how fast you can run but how well you perform once your legs and lungs are already screaming. To do well, your training has to prepare you for that combination.
This guide, the first in a two-part series, breaks down what a Hyrox race actually involves, the energy systems it demands, and how to train for them. In Part 2 we turn that into a structured plan. As always, a physiotherapist or coach can tailor Hyrox training to you.
What Is Hyrox? Endurance, Strength and Functional Training
Hyrox combines endurance, strength and functional training into one continuous race. It rewards a well-rounded athlete: someone who can run, but who can also push, pull, carry and lift when fatigued. That is why Hyrox training has to balance cardiovascular conditioning with strength and power, rather than chasing one at the expense of the other. Functional training, movements that mirror real, whole-body tasks, sits at the heart of it.
The Structure of a Hyrox Race
A Hyrox race is 8 km of running, split into eight 1 km efforts, with a functional workout after each run. The eight stations are a 1000 m ski erg, a weighted sled push, a sled pull, burpee broad jumps, a 1000 m row, a 200 m farmer’s carry, 100 m of sandbag lunges, and 100 wall balls. Each station taxes different muscles and energy systems, and the real skill of a Hyrox race is transitioning between running and these stations without falling apart.
The Demands of Hyrox Training: Energy Systems
Hyrox draws on both of your energy systems. Your aerobic system powers the running and steady efforts, while your anaerobic system fuels the short, intense bursts like burpee broad jumps and sled pushes. Because a Hyrox race constantly switches between the two, effective Hyrox training has to develop both energy systems rather than just one.
How to Train Both Energy Systems
Build your aerobic base with longer, steady sessions such as easy running or cycling. Develop your anaerobic power and your ability to recover between efforts with interval work, like high-intensity intervals or sprint repeats. Training both energy systems is what lets you hold pace on the run and still attack the next station.
Hyrox Training for the Ski Erg and Row Erg
The ski erg and row erg are central to Hyrox, and done poorly they will drain you before the next station. The ski erg is an upper-body pull with leg drive, so building upper-body endurance with exercises like pull-ups and deadlifts, plus longer practice sessions, pays off. The row is a full-body movement driven by the legs, back and core; aim for a steady stroke rate of around 24 to 30 per minute on longer efforts, and add shorter, harder intervals to mimic race intensity. Efficient erg work is one of the easiest places to save time.
Know Your Category and the Right Weights
Hyrox uses standardised weights across its categories, so part of your preparation is knowing your numbers. A Pro Men’s sled push, for example, is far heavier than the Open standard. Build your strength work around weights that match or slightly exceed your category’s standard, so race day feels manageable, and mix in lighter, faster efforts to develop speed under load.
Learn Technique by Watching a Hyrox Race
One underrated tool is simply watching a Hyrox race. Seeing how experienced athletes pace themselves and move through the sled pull, burpee broad jumps and transitions teaches you things a program cannot. Take what you see back into your own training: practise smooth transitions to save energy, and rehearse a pacing plan so you do not go out too hard and fade.
Functional Training and Skill Transfer
Because Hyrox is built on functional training, the movements you practise should look like the movements you will race. Carries, lunges, sled work and wall balls all belong in your sessions, not just as fitness, but as skills. The more your functional training rehearses the race, the more efficient and confident you will be on the day.
Common Questions About Hyrox Training
How do I start Hyrox training?
Start by building a base of running and general strength, then gradually add the specific stations and energy-system work. Beginning your Hyrox training with a clear plan, and ideally some guidance, helps you progress without overdoing it early.
What energy systems does Hyrox use?
Both. A Hyrox race relies on your aerobic system for the running and your anaerobic system for the intense station efforts, which is why training both energy systems matters.
Is a Hyrox race more strength or endurance?
It is genuinely both, which is what makes it hard. A Hyrox race rewards athletes who pair solid endurance with functional strength, rather than specialists in either.
How BeFit Can Help With Your Hyrox Training
At BeFit Training Physiotherapy, we work with Hyrox athletes at every level. Our sports physiotherapy team can assess your movement and address any niggles, while evidence-based strength and conditioning builds the power and resilience the race demands. Because so much of Hyrox is running, a running assessment can also sharpen your biggest time-saver. Initial consultations run for 45 minutes, one-on-one, so there is time to understand your goals and your event.
Our team at Edgecliff and Coogee would be glad to help you train smarter for Hyrox. No referral is required, and HICAPS is available on-site for immediate health fund claiming.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
Related Services at BeFit
Learn more about how our team can help:
Sports Physiotherapy
Strength & Conditioning
Running Assessment
Further Reading
What Makes a Great Hyrox Training Plan? (Part 2)
References
Wilson JM, et al. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercise. J Strength Cond Res. 2012.
Laursen PB, Jenkins DG. The scientific basis for high-intensity interval training. Sports Med. 2002.
Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform. 2010.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
