How to train for your first Hyrox

Hyrox is the race that made hybrid training mainstream. The format is the same everywhere in the world: eight times one kilometer of running, each followed by a workout station. Anyone can do it, but you can't wing it.

How a race works

• 1,000 m SkiErg
• 50 m sled push
• 50 m sled pull
• 80 m burpee broad jumps
• 1,000 m row
• 200 m farmer's carry
• 100 m sandbag lunges
• 100 wall balls

Between each station, one kilometer of running. The hardest part isn't any single station. It's running on legs that are already tired.

What to work on

• Running endurance, with easy runs and intervals.
• Running under fatigue: linking an exercise with a kilometer is the core of your prep.
• Leg and core strength, for the sled, lunges and wall balls.
• Rowing and SkiErg technique, so you don't waste energy there.

A sample week

• One interval run.
• One strength session, legs and core.
• One session that links running and stations, just like race day.
• One easy run or mobility session to recover.

On race day

Start slower than you think you should. Everyone goes out too fast on the first kilometer. Keep a steady pace through the stations, and remember to drink. For your first race, the goal is to cross the line.

Volta has Hyrox workouts, from a first taster to a full simulation, and mixes them into your week alongside running and strength. Every workout scales from 1 to 5 to match your level.