HYROX training, made simple.
Free plans, pacing tools and honest gear advice for your first race, and your fastest.
Start training5:50run pace /km
37:15on stations
6:00transitions
Estimates only, not a guarantee.
What is HYROX?
8 runs. 8 stations. Same race everywhere.
HYROX is an indoor fitness race. You run 1 km, complete a workout station, and repeat that 8 times. The stations and their order are the same at every event worldwide. Most first-timers finish in 1 to 2 hours.
- 01SkiErg1,000 m
- 02Sled Push50 m
- 03Sled Pull50 m
- 04Burpee Broad Jumps80 m
- 05Row1,000 m
- 06Farmers Carry200 m
- 07Sandbag Lunges100 m
- 08Wall Balls100 reps
Each station opens a guide with technique, weights and common mistakes.
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Quick answers
How long does it take to train for a first HYROX?
Most beginners need 12 to 16 weeks of training, with 3 to 4 sessions a week.
Do I need to be a runner to do HYROX?
No. Half the race is running, but you only need to run 5 km comfortably before you start a plan.
What is a good HYROX time for a beginner?
Most first-timers finish between 1:15 and 2:00. Finish strong first, then set a target for your second race.