The Ultimate Guide to HYROX Training in 2025

HYROX has exploded in popularity, becoming one of the fastest-growing fitness competitions in the world. Whether you're a seasoned athlete or a complete beginner, this guide will help you prepare for your first (or next) HYROX race.

HYROX is a global fitness race that combines running with functional workout stations. Every race follows the same format: 8 x 1km runs, each followed by a functional workout station. The stations include:

1. 2
   SkiErg - 1000m
2. 4
   Sled Push - 50m
3. 6
   Sled Pull - 50m
4. 8
   Burpee Broad Jumps - 80m
5. 10
   Rowing - 1000m
6. 12
   Farmers Carry - 200m
7. 14
   Sandbag Lunges - 100m
8. 16
   Wall Balls - 100 reps (75 for women)

Phase 1: Base Building (Weeks 1-4)

Focus on building aerobic capacity and movement quality. Your weekly training should include:

• 3-4 running sessions (mix of easy runs and tempo work)
• 2-3 strength sessions focusing on compound movements
• 1-2 station-specific practice sessions

Phase 2: Race Simulation (Weeks 5-8)

Start combining running with functional work:

• Practice transitions between stations
• Build mental toughness with longer workouts
• Test your pacing strategy

Phase 3: Peak & Taper (Weeks 9-12)

• Reduce volume while maintaining intensity
• Focus on recovery and nutrition
• Complete 1-2 full race simulations

1. 2

   Train Your Weaknesses - Use an app like FORMD to identify your risk stations and allocate more training time to them.

2. 4

   Practice Transitions - The time between stations matters. Practice moving quickly from running to working.

3. 6

   Build Running Endurance - You'll cover 8km of running. Make sure your aerobic base is solid.

4. 8

   Don't Neglect Grip Strength - Many athletes fail at farmers carry and sled pull due to grip fatigue.

5. 10

   Fuel Properly - Practice your race-day nutrition during training.

FORMD is designed specifically for HYROX athletes. The app can:

• Predict your finish time based on current fitness
• Identify risk stations where you might lose the most time
• Create personalized training plans tailored to your weaknesses
• Track your progress across all 8 stations

Ready to take your HYROX training to the next level? Download FORMD and start training smarter today.