HYROX Training: Best Exercises, Kit & Tips for Peak Performance

Jan 31, 2025

HYROX training: how to prepare properly for race day

HYROX is the ultimate combination of strength, endurance and functional fitness. Whether you're a beginner or looking to improve your performance, the right training is essential. In this article you'll find out how best to train for HYROX, whether you can train for it at home, and how much rest you need to perform at your best. We also answer whether HYROX builds muscle, and how heavy the sled is that you have to push and pull during the race.

What's the best way to train for HYROX?

HYROX demands a combination of strength, speed and staying power. That means your training needs to mix cardio, strength work and functional movement.

A HYROX training programme

To prepare properly, build these elements into your schedule:

Cardio training: running, rowing and the ski trainer to build endurance.
Strength training: compound lifts such as squats, deadlifts and lunges to build strength.
Functional workouts: work in HYROX-specific movements such as sled pushes, wall balls and sandbag carries.
Interval training: use High-Intensity Interval Training (HIIT) to develop your explosiveness and fitness.

According to a study published in Physiologia (2023), nine months of HYROX training increased VO2 max by 11.5 % and improved heart rate recovery. That confirms regular HYROX training contributes to better endurance and overall fitness.

Can you train for HYROX at home?

Yes, you can train for HYROX at home, provided you have the right equipment. You don't necessarily need a gym, but a few essential pieces of kit make an enormous difference.

The best kit for HYROX training at home

HYROX Kettlebell: perfect for swings, carries and snatches.
HYROX Sandbag: ideal for lunges and power cleans.
HYROX Rope: trains your grip and upper body.
HYROX Medicine Ball: for wall balls and core stability.

With a few sensible adaptations, you can train for HYROX at home and still make real progress.

How should a beginner train for HYROX?

As a beginner, it's important to build up gradually.

Beginner tips for HYROX

Build your base with easy runs and rowing sessions of 20-30 minutes.
Use light weights before moving on to heavy sled pushes and carries.
Practise your technique on movements such as sled pushes, wall balls and burpees.
Progressive overload: start with lighter loads and increase the weight gradually.

According to research in the Journal of Strength and Conditioning Research (2016), longer rest periods in strength training can help with muscle growth and injury prevention. Beginners would do well not to raise the intensity too quickly.

Does HYROX build muscle?

Yes – HYROX contributes to muscle growth, particularly in your legs, core and upper body.

Which muscles does HYROX work?

Sled pushes and pulls: strengthen the legs, core and shoulders.
Wall balls: build explosive power in the legs.
Farmer's carries: strengthen grip, back and shoulders.
Burpees and lunges: improve overall muscular endurance.

A study in Physiologia found that after nine months of HYROX training, resting metabolic rate had increased, which points to a gain in muscle mass. Want more muscle growth? Then add extra strength training alongside your HYROX work.

How heavy is the sled in HYROX?

The HYROX sled push and sled pull are the hardest stations in the race. The sled is loaded according to your category:

Men's Pro: 152 kg
Women's Pro: 102 kg
Men's Open: 102 kg
Women's Open: 72 kg

Training for the sled push? Use the HYROX Sled Push for realistic resistance.

How many rest days before a HYROX?

Rest is essential to getting the most from your performance.

A rest schedule for peak performance

Last heavy session: 4-5 days before the race.
Last light session: 2-3 days before the race (focusing on mobility and technique).
Complete rest day: 1 day before the race.

Research in Physiologia found that heart rate recovery in HYROX athletes improved with strategic rest periods, which shows how important recovery is to performing at your peak.

Conclusion: become a HYROX machine with the right training

HYROX is intense, but it's achievable – a sport where strength, cardio and mental resilience come together. Whether you train at a gym or at home, consistency and a smart approach are what make the difference.