HYROX training for complete beginners

The first four to eight weeks

Start with three sessions a week and keep each one manageable. You should finish feeling like you could have done a bit more. A simple week looks like this:

• Session one, strength: squats, hinges such as a kettlebell deadlift, lunges, a push, a pull and a carry. Two or three sets of each, light enough to move well.
• Session two, run or run-walk: 20 to 30 minutes, easy enough to talk.
• Session three, mixed: short bursts on a bike or rower with some basic station practice at light loads.

Alongside this, walk daily if you can. The UK Chief Medical Officers' guidelines suggest at least 150 minutes of moderate activity a week plus strength work on two days. Hitting that consistently is an excellent starting point for HYROX training, and the principles in is hybrid training suitable for beginners apply here too.

Learning the stations safely

You do not need to try the stations at race weight in week one. In fact, you should not. Learn each movement at a load where you can do it well, then build up over the weeks. Good scaling options include:

• SkiErg and rower: shorter distances such as 250 m, focusing on technique rather than speed.
• Sleds: light enough that the sled keeps moving, then add weight gradually.
• Burpee broad jumps: step back and step up rather than jumping, with short jumps.
• Farmers carry: lighter kettlebells over shorter distances, building grip over time.
• Lunges: bodyweight first, then a light sandbag, then race weight.
• Wall balls: a lighter ball, a lower target or fewer reps.

This is exactly how good coaches work with any exercise. The guide to how exercises are scaled to your level explains the thinking in more detail.

Running from scratch

Running is often the biggest worry for beginners, and it does not need to be. You only ever run 1 km at a time in HYROX, and walking parts of it is completely allowed. Many first timers walk some of the later runs, especially after the lunges.

If you cannot run continuously yet, use run-walk intervals: for example, one minute of easy running and one minute of walking, repeated for 20 minutes. Each week, lengthen the running and shorten the walking. Within two or three months most people can run 30 minutes without stopping.

Build slowly. Shins, calves and Achilles tendons adapt more slowly than your heart and lungs, so it is common to feel fit enough to run more before your legs are ready for it. Adding a little each week is far better than a big jump followed by a sore shin and two weeks off.

Where you run matters less than how often. Pavements, the canal path or a treadmill all work. What counts is getting out two or three times a week at an easy pace, even when it is dark and drizzly, which in Greater Manchester is most of the winter.

Choosing your first race

You do not have to jump straight into the individual Open race. Relay splits the race between four people, so each person covers 2 km of running and two stations. Doubles has you running the full 8 km with a partner, but sharing the station work. Both are great ways to experience race day with less pressure.

If you do want to go for Open, pick a race far enough away to complete your foundation phase and a full training block, usually four to six months for a true beginner. The guide to HYROX divisions compares the options in detail.

Signs you are ready to book

There is no test you need to pass, but these are good signs that you are ready to start a race-specific block:

• You can run 5 km without stopping, even slowly.
• You can push a sled at close to race weight for a full length without stopping.
• You can complete 50 wall balls in sets with short rests.
• You have trained consistently for two or three months without injury.

Before your race, have a read through mistakes to avoid in your first HYROX so you do not learn them the hard way.

Getting the right support

Training in a group with a coach makes a big difference for beginners. A coach can check your technique, choose the right scaling and stop you doing too much too soon, and training alongside other people keeps you turning up on the days you would rather not.

Every class at Lycan Strength is scalable, with coaches adjusting movements to the person, and the gym is an official HYROX affiliated gym. The 7-day free trial includes unlimited classes and a complimentary fitness assessment with no credit card needed, which is a low-pressure way to find your starting point.