With events taking place all over the world and thousands of athletes competing every year, Hyrox has well and truly cemented its place as one of the biggest fitness events out there. Almost every fitness lover has at least thought about taking part, and if you’re reading this, you might even be one step closer to getting involved.

Of course, the idea of training for Hyrox as a beginner can be intimidating, especially if you’ve never done any kind of CrossFit before. We’ve all seen those videos on TikTok and Instagram of people fighting their way through a sled pull or catching their breath between burpees; without a doubt, training for and taking part in Hyrox isn’t for the faint of heart.

For the uninitiated, Hyrox is a functional fitness race you can compete in as an individual, in a duo or as part of a relay. A full Hyrox race consists of 1km of running followed by a functional workout station, repeated eight times. After each 1km you end up at a different functional workout station, so by the time you’ve finished you (or your team) will have done a session of SkiErg, sled pushes, burpee broad jumps, rowing, farmer’s carries, sandbag lunges and wall balls.  

As such, training for Hyrox requires you to build all-around fitness – running all the time might make you great at the 1km sections, but it’ll do nothing for your ability to throw a weighted ball up in the air. And that works both ways: just lifting weights in the gym won’t give you the cardiovascular reserve to get through all 8km. In short, it takes a lot of work.

But just because it’s hard, it doesn’t mean it’s impossible. You just need to have a concrete plan in place for how you’re going to train and prepare for your Hyrox event – and that’s where this article comes in. With Hyrox London coming up at the end of November and other events happening around the world on either side of Christmas, there’s plenty of time to get training and cross the all-important finish line. So, to give you all the tips and tricks you need to get started, we spoke to Kyle Crowley, nutrition expert at Protein Works. 

Because the format of each Hyrox event is the same across the globe, spending time honing your technique and perfecting the basics is a good idea when you’re starting out.

“It’s easy to get excited and jump straight in at the deep end, but I’d recommend beginners to start slow and work their way up,” Crowley says. “Rushing into high-intensity sessions without laying a foundation is a recipe for injury or burnout. Instead, spend time mastering the correct form for each of the Hyrox exercises, such as sled pushes or wall balls. Proper technique will not only boost your performance but also keep you injury-free.” 

Hyrox training is no joke, so you’ll probably end up burning way more calories than you usually do when you’re preparing for a race. Make sure to eat plenty to make up for this output; it’ll ensure you have enough energy to keep training and reap the benefits.

Getting plenty of key nutrients is also important, Crowley adds. “Protein is important to support muscle function and recovery, so be sure to include lean protein sources like chicken, fish or tofu alongside your carb intake,” he says.

“If you’re lifting heavier than usual in preparation for the race, supplements like creatine or branched-chain amino acids (BCAAs) can also help to improve strength and muscle recovery, especially if you’re pushing your body.” 

Making time for rest and recovery is essential when you’re training a lot, so it’s particularly important during the buildup to a Hyrox event when you’re really pushing yourself. Not only does it allow you to have enough energy to keep to your routine, but it’ll also give your body the time and space to adapt to the training you’re doing so you can reap the maximum benefits.

“Rest days are essential for preventing burnout and ensuring your body comes back stronger, so make sure you’re getting seven or eight hours of sleep where possible and incorporate foam rolling and stretching to help alleviate muscle soreness,” Crowley says. “Recovery should also include activities like yoga, stretching and proper warm-ups and cool-downs, as these help to relax muscles, improve flexibility and prevent soreness or injury.” 

We’ve already spoken about the importance of getting your form right – but working on the small things that make up your form can really make a difference to your overall performance.

“Speed will come with practice, but safe and efficient movement is key for longevity in the sport,” Crowley says. 

Honing your grip strength is a great place to start, he adds. “Grip strength is crucial – you can be strong but still struggle to hold the equipment without proper grip. Strengthening your grip through exercises like farmer carries or dead hangs will make a big difference, and focusing on technique is key to avoiding unnecessary fatigue from inefficient movement.” 

Hyrox requires a mixture of strength and cardiovascular fitness, so you need to make sure your training is set up to support both areas. Having a plan is a good way to go about this.

“Make sure to include compound strength movements like deadlifts, squats and lunges in your training, but don’t forget about the cardio,” Crowley says. “You’ll also want to incorporate running to build the endurance you’ll need to power those 1km interval runs. The idea is to improve your stamina while also maintaining muscle strength to handle the workout stations.”

A good way to get used to the mixture of strength and cardio Hyrox requires is to do interval training with functional movement in between. You can start with shorter distances and work your way up to 1km, but it’s a good way to help build your stamina and get your body used to switching between the running and strength work. 

As the race gets closer, you need to make sure you’re preparing your body to use all the training you’ve done. Carbohydrates are a big one here, says Crowley.

“Slow-digesting carbs, like oats, quinoa or sweet potatoes, should be a staple in your diet 24-48 hours before the race to make sure your glycogen stores are fully topped up – these will provide you with sustained energy throughout the event,” he says.

“Hydration is also key, and it’s not something you can leave until the last minute. Start hydrating a few days before the race and consider electrolyte drinks. Proper hydration can prevent fatigue and cramping, both of which can ruin your performance on the day.”

It’s also important to eat well on race day, Crowley adds: “On race day, aim to eat a balanced pre-workout meal around three hours before the start. You want a combination of carbs and protein, like brown rice with chicken or tofu. It’s enough to give you energy but won’t sit too heavily in your stomach.” 

Images: Getty