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Introduction: HYROX Training for Strength and Endurance

HYROX isn’t just a fitness competition—it’s a test of strength, endurance, and mental grit. With 8 functional workouts and 8km of running, you need a well-balanced training approach to perform at your best.

This guide will cover:

• The importance of running in HYROX training
• How to train for each workout station
• The best equipment to use for HYROX preparation
• A sample training plan to get you race-ready

Running: The Foundation of HYROX

50% of the HYROX race is running—so if you neglect endurance training, you’ll struggle to maintain performance during the functional workouts.

How to Train for HYROX Running:

• ✅ Run under fatigue – Practise running immediately after exercises like sled pushes or burpees.
• ✅ Mix long & short runs – Build endurance with long runs (5-8km) and improve speed with interval sprints (400m, 800m repeats).
• ✅ Simulate race conditions – Train indoors on treadmills or tracks similar to HYROX venues.

Recommended Equipment:

• Treadmill – For controlled pace training.
• Weighted Vest – Builds strength endurance for race-day fatigue.

HYROX Strength & Functional Training

HYROX workouts demand a combination of power, endurance, and efficiency. Below is a station-by-station breakdown of how to train for each exercise, along with the best Solid Strength Equipment to use.

1️⃣ 1,000m SkiErg

• Focus: Upper body endurance & technique
• ✅ Train with moderate resistance for sustained effort
• ✅ Work on stroke efficiency to avoid wasting energy

Recommended Equipment: SkiErg

2️⃣ Sled Push (50m)

• Focus: Lower body strength & power
• ✅ Train heavy sled pushes to build strength
• ✅ Mix in lighter, faster sled sprints for endurance

Recommended Equipment: Power Sled, Curved Treadmill + Resistance Sled

3️⃣ Sled Pull (50m)

• Focus: Grip & posterior chain strength
• ✅ Use rope pulls and deadlifts to build pulling power
• ✅ Work on grip endurance to prevent fatigue mid-race

 Recommended Equipment: Rope, Power Sled

4️⃣ Burpee Broad Jumps (80m)

 Recommended Equipment: Weighted Vest, Agility Ladder

5️⃣ 1,000m Rowing

 Recommended Equipment: Rowing Machine

6️⃣ Farmers Carry (200m, 2 x Kettlebells)

 Recommended Equipment: Kettlebells

7️⃣ Sandbag Lunges (100m)

 Recommended Equipment: Powerbags (10-30kg),

8️⃣ Wall Balls (75-100 reps)

 Recommended Equipment: Medicine Balls

HYROX Training Plan: 4 Weeks to Race-Ready

Day 1: Strength + Running

•  Strength Focus: Sled Push (heavy), Farmers Carry, Sandbag Lunges
•  Running: 4-6km steady run

Day 2: Conditioning + Skill Work

HYROX Circuit: 500m Row, 20 Burpees, 50m Sled Pull, 1km Run (3 rounds)

Day 3: Speed & Power

Running Intervals: 400m sprints x 6

Day 4: Full HYROX Simulation

Full HYROX Workout: (Reduce volume for beginners)

Race Day Tips & Final Thoughts

• ✅ Don’t start too fast – Pacing is key!
• ✅ Hydrate & fuel properly – HYROX is 60-90 min of effort.
• ✅ Train under fatigue – Simulate race conditions in training.

Get Race-Ready with NZ's best fitness equipment at Solid Strength Equipment!

Ready to take your training to the next level?