Your Beginner's Guide to HYROX: What It Is, How It Works, and How to Get Started.
HYROX is a fitness race that combines running with eight functional exercises, and it's designed for everyday people, not just elite athletes.
If you've been hearing about it and wondering whether it's something you could actually do, this guide is for you. HYROX has grown fast because the format is simple and the entry barrier is lower than most people expect. You don't need a competition background or years of training. You just need to be willing to give it a go.
Here, we'll walk you through what HYROX actually involves, what each of the eight exercises looks like in practice, whether your current fitness level is enough to get started, and how to prepare for your first attempt, including how to try it at Village.
Quick Summary
- HYROX follows a fixed format: eight 1km runs, each followed by a functional exercise station, the order never changes.
- All ability levels are welcome; most first-timers enter the Open division, which uses scaled weights.
- You don't need specialist equipment or prior event experience to take part.
- Eight to twelve weeks of training, three to four sessions a week, is enough preparation for most beginners
- As an official HYROX Training Club, Village has the equipment, coached classes, and SIM events to help you get race-ready.
What Is HYROX?
HYROX is a global indoor fitness race run in venues across the UK and worldwide. Every participant completes the same course in the same order: a 1km run, then a functional exercise station, repeated eight times over. That's 8km of running in total, with eight different exercises in between.
What makes HYROX distinctive is its consistency. The format never changes from race to race, which means you can train specifically for it and track your improvement over time. There are no surprise movements and nothing technically complex to master beforehand, every exercise is functional and straightforward to learn.
Events are open to all ability levels, with divisions including Open, Pro, Doubles, and Relay. Most first-timers enter the Open division, where weights are scaled to be manageable. Over 550,000 people took part globally in 2025, and events run across the UK year-round.
For a fuller look at how HYROX works, our complete HYROX guide covers everything in detail. If you're also wondering how it stacks up against CrossFit, we've broken that down too in our piece on how HYROX differs from CrossFit.
As an official HYROX Training Club, Village has the equipment and coaching in place to help you get familiar with the format long before race day.
The 8 HYROX Exercises Explained
After each 1km run, you'll arrive at one of eight exercise stations. They always follow the same order, so once you know what's coming, nothing will catch you off guard.
SkiErg — 1000m
A machine that mimics the motion of ski poles, working your arms, shoulders, and core. This is your first station, so pace yourself. Steady rhythm matters far more than going all out from the start.
Sled Push and Sled Pull — 40m each
The sled push loads women at 102kg total and men at 152kg. For the pull, it's 78kg (women) and 103kg (men). Both are driven by your legs: think short, controlled steps rather than trying to power through with your upper body.
Rowing Machine — 1000m
The only seated station in the race, which makes it a useful moment to get your breathing under control before the final three exercises.
Burpee Broad Jumps — 80m
A burpee into a forward jump, repeated over 80 metres. This is the station that raises your heart rate fastest. Breaking it into short efforts is far more effective than trying to push straight through.
Farmer's Carry — 200m, and Sandbag Lunges — 100m
You'll carry two kettlebells (women: 2x16kg, men: 2x24kg) for 200m, then lunge with a sandbag (women: 10kg, men: 20kg) over 100m. Your legs will be working hard by this point, so steady steps beat rushing.
Wall Balls — 100 reps
A squat-to-press movement using a 4kg ball (women) or 6kg (men). This is the final station. Plan your sets from the start: sets of 10 with brief rests will see you through far more comfortably than going unbroken.
For coached technique on each of these, take a look at our HYROX training classes at Village.
Is HYROX Right for Beginners?
The short answer is yes, as long as you have a basic level of fitness to build from.
You don't need to have done a fitness event before. You don't need to be fast. HYROX isn't a test of how athletic you are; it's a structured course that you work through at your own pace. The goal for most first-timers is simply to complete it, and that's entirely achievable with the right preparation.
The Open division, where most beginners start, uses weights that are scaled for accessibility. For women, that's 102kg total on the sled push and a 10kg sandbag for the lunges, among other manageable loads.
None of these require exceptional strength, just consistency in your training beforehand.
On finishing times: the average is around 1 hour 30 minutes to 1 hour 38 minutes, but there's no cut-off. You go at your own pace, and finishing the course is a genuine achievement regardless of how long it takes.
It's also worth knowing that Village's HYROX SIM events are a step removed from the pressure of a national race. They're run in a familiar environment with Village staff on hand, making them an ideal first taste of the format without the intensity of a full competition setting.
Before your first SIM or event, our HYROX training classes introduce every station with coached technique, so nothing feels unfamiliar on the day. For more on what to expect when the time comes, our race day prep guide covers the practical details.
How to Start Training for HYROX
You don't need a complicated programme to get started. The most important thing is consistency and showing up for yourself.
For most first-timers with a moderate fitness base, eight to twelve weeks of preparation is plenty. That means training three to four times a week, with sessions split between running and functional strength work. You don't need to train every day, and you don't need to go all out from week one.
Build your running first
Running makes up the majority of a HYROX race, around 51 minutes of an average finish is spent on the 1km runs. If your running isn't where you'd like it to be, that's the place to start. Aim for two to three runs a week: one longer, easy-paced run at a conversational tempo (zone 2), and one slightly shorter session where you push a little harder. The goal is to be able to run comfortably without stopping, not to run fast.
Practise the station movements
You don't need access to HYROX-specific equipment to start preparing. Rowing machines and SkiErgs are available in most gyms. For the sled, goblet squats and lunges work similar muscle groups. Kettlebell carries are a direct substitute for the farmer's carry. Getting comfortable with these movements before you train on the actual equipment makes a noticeable difference.
The main thing to train for
More than any individual station, what HYROX tests is your ability to keep moving after you're tired. Practising transitions, going from a run straight into an exercise, is the most useful thing a beginner can do.
For a week-by-week breakdown, our full HYROX training programme goes into the detail this section doesn't.
Train for HYROX at Village
If you're ready to get started, Village is one of the best places to do it. All 33 of our clubs are official HYROX Training Clubs, which means we have the actual equipment on site, SkiErgs, sleds, rowing machines, and everything else you'll encounter on race day.
Weekly HYROX training classes are available to members across all clubs, run by coaches who know the format inside out. Whether you're a complete beginner or simply getting back into fitness after a break, the classes are structured to build you up at a pace that suits you. You'll get comfortable with every station before you race, so nothing feels unfamiliar on the day.
When you feel ready to give it a proper go, our HYROX SIM events run throughout the year. They replicate the race format in a familiar, well-supported environment, which makes them an ideal first attempt. Members enter for free; non-members pay £25 per individual entry or £40 per double. New dates are posted on our HYROX page as they're confirmed.
Not sure where to begin? Book a free fitness consultation at your local club and we'll help you figure out the right starting point.
Head to our HYROX training classes and SIM events page to find your nearest club, check the class timetable, and see what's coming up.
HYROX FAQ'S
What equipment do you need for HYROX?
In the race itself, all equipment is provided at the venue. You'll use a SkiErg, weighted sled, rowing machine, kettlebells, sandbag, and medicine ball across the eight stations. For training, it helps to get familiar with as many of these as possible beforehand. Rowing machines and SkiErgs are standard in most gyms; kettlebell carries and weighted lunges can substitute for the farmer's carry and sandbag stations. At Village, all HYROX-specific equipment is available in every club as part of our official Training Club set-up.
Can beginners do HYROX?
Yes. HYROX is designed to be accessible to all fitness levels, not just experienced athletes. The Open division uses scaled weights, and there's no cut-off time, the only goal is to complete the course. As long as you can run 1km and move a moderate weight, you have the foundation to take part.
How long do I need to train for HYROX?
For most first-timers with moderate fitness, eight to twelve weeks is enough. Training three to four times a week, with a mix of running and functional strength work, will get you in solid shape for the race. If you're starting from a lower fitness base, giving yourself a little more time is always worthwhile.
Can HYROX cause injury?
Any exercise can cause injury, especially if technique and form is off or incorrect. But we have fitness experts on hand in both Hyrox Training Classes & at our Hyrox Sim events to ensure your technique is to a tee to ensure ultimate safety and success.