Hyrox is a hybrid fitness race: 8 rounds of 1K running interspersed with functional workout stations (ski erg, sled push/pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls). Total running distance is 8K, but the workout stations make it a unique endurance-strength challenge.
Training plans typically span 10–14 weeks. The unique demand of Hyrox is maintaining running efficiency on fatigued legs after each station. Your training must combine steady-state running, threshold intervals, and functional strength work with an emphasis on work capacity.
Weekly structure includes 3–4 running sessions (easy runs, tempo, intervals), 2–3 strength/functional sessions (focusing on Hyrox-specific movements), and 1–2 combined sessions that simulate the run-station-run pattern. These "Hyrox simulation" workouts are the most specific and should increase in duration as race day approaches.
Station-specific preparation matters. Sled work, rowing efficiency, and wall ball pacing are skills that improve with practice. Don’t neglect grip strength—farmers carries and sled pulls tax your forearms significantly.