Training for Hyrox: Where Strength Work Fits In
A sensible Hyrox training plan for a busy adult is built on running, with two strength sessions a week underneath it and one session that practises running under fatigue. The strength work matters because the eight stations are where unprepared legs, grip and trunks fall apart, and where you lose the most time walking, resting or no-repping. It should be heavy enough to build real strength, placed so it does not spoil your key runs, and tapered in the final fortnight. Here is how to structure it, what to prioritise, and what not to waste time on.
What a Hyrox race asks of you
The format is fixed, which is what makes it so trainable. You run 1 km, complete a station, and repeat eight times. The stations, in order, are the SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Exact weights depend on your division; the official Hyrox site lists the current standards, and they are worth checking before you plan anything.
Eight kilometres of running makes it, first and foremost, an endurance event. But look at the stations again: pushing and pulling a heavy sled, carrying heavy weights, lunging with a sandbag, a long set of wall balls at the end. Those are strength-endurance tasks done while already tired. People who only run tend to arrive at the sled and the lunges with legs that have nothing left.
Why strength work earns its place
- Stronger legs make each station a smaller fraction of your maximum. If the sled is close to the hardest thing you can push, every metre is a grind. If your legs are much stronger, it becomes hard work rather than a wall.
- Grip and trunk hold up longer. The farmers carry and sled pull are often lost through the hands and the midsection, not the legs.
- Running economy can improve. Heavy, low-rep lower-body work is a well-established addition for endurance athletes. We cover the principles in strength training for runners.
- Durability. Hyrox training volume is high. Stronger tissues tolerate it better, and fewer niggles means fewer missed weeks.
The strength work that carries over
You do not need to train every station with its exact equipment to get better at it. You need the underlying qualities. Here is how I map them.
| Station | Quality that limits most people | Gym work that builds it |
|---|---|---|
| SkiErg | Lats, trunk, conditioning | Straight-arm cable pulldowns, lat pulldown |
| Sled push | Quad strength, leg drive | Back or front squats, split squats |
| Sled pull | Upper back, grip, hip drive | Seated rows, Romanian deadlifts |
| Burpee broad jumps | Repeatable power, conditioning | Air bike intervals, push-ups |
| Rowing | Posterior chain, pacing | Hinges, rows, steady conditioning |
| Farmers carry | Grip, trunk stiffness | Heavy dumbbell carries, deadlifts |
| Sandbag lunges | Single-leg strength endurance | Walking lunges, split squats |
| Wall balls | Squat endurance, shoulders | Front squats, thrusters with dumbbells |
The pattern is clear: squats, a hinge, single-leg work, pulling, carrying. If you build those, you have covered most of the race. Practise on the specific machines too, but recognise that the strength is built elsewhere.
A sample week for a first Hyrox
This assumes around four or five sessions a week and a first race eight to sixteen weeks away. Adjust volume to your running background.
- Monday: lower-body strength. Squat variation for 4 sets of 4 to 6, Romanian deadlift for 3 sets of 6 to 8, split squats for 3 sets of 8 each side, heavy carries. Around 50 minutes.
- Tuesday: easy run. Conversational pace, 30 to 50 minutes.
- Wednesday: intervals. For example 1 km repeats at target race pace with short recoveries.
- Thursday: upper-body and trunk strength. Rows, pulldowns, presses, push-ups, a short carry finisher.
- Saturday: compromised running. Alternate a station-style effort (lunges, wall balls, air bike, carries) with 500 m to 1 km runs. This is the session that teaches pacing.
- Sunday or a spare day: long easy run, or rest if the week has been heavy.
Place the heaviest leg session at least a day, ideally two, before your hardest run. Doing heavy squats the evening before intervals is a common way to ruin both.
How the plan changes as the race approaches
- Early weeks: strength sessions are heavier and lower in reps. Running volume builds gradually.
- Middle weeks: keep one heavy strength session, turn the other into higher-rep strength-endurance work that resembles the stations. Add more compromised running.
- Final 10 to 14 days: reduce total volume noticeably, keep a little intensity, and drop the strength sessions to short, lighter maintenance. Arrive fresh, not fit-but-exhausted.
Mistakes I see in Hyrox preparation
- Turning every session into a mini race. Lots of hard “Hyrox-style” circuits feel productive but leave you too tired to build strength or run well.
- Neglecting easy running. The race is eight kilometres plus stations. Aerobic base is still the foundation.
- Lifting too light. High-rep circuits alone do not build the strength that makes the sled feel manageable.
- Ignoring pacing. Most first-timers go out too fast on the first run and pay at the lunges.
- Doing too much too soon. Increase weekly running gradually, and treat persistent pain as a signal to adjust.
Hyrox is demanding. If you have a heart condition, are returning from injury or a long break, or are pregnant, check with your GP before starting this kind of training.
Strength sessions in the studio
The studio at The Highgate House is set up for the strength side of Hyrox preparation: squat rack and barbell, dumbbells for carries and lunges, a cable station and lat pulldown for the pulling work, a seated row, and an air bike for conditioning. It does not have a sled, SkiErg or rower, so station-specific practice belongs elsewhere. In 1-1 sessions with me, we would build the two strength sessions around your running plan and race date, and make sure the heavy days land where they help rather than hurt. More on private personal training in Highgate is on the training page, and if you are building your running base too, air bike intervals are a useful low-impact conditioning tool.
Questions we get asked
How long should I train for my first Hyrox?
If you already run and lift regularly, eight to twelve weeks of focused preparation is reasonable. From a lower base, allow longer and build gradually.
How many strength sessions a week?
Two is the sweet spot for most people: one lower-body focused, one upper-body and trunk. More tends to eat into running quality.
Should I train the stations every week?
Practise them regularly enough to learn technique and pacing, particularly wall balls and the sled. Build the strength behind them in the gym.
Is Hyrox suitable for beginners?
Yes, with sensible preparation and the right division. Many people use it as a first fitness event because the format is predictable.
Book with The Highgate House
Ready to start training properly? Email us at [email protected] with the service and the day that suits you, and we will come back to you with times.
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The Highgate House, Archway Road, Highgate, London N6.
