Hyrox Training with Village Gym: Get Competition Ready!


hyrox training for competitions

Village Gym’s Guide to Hyrox Training

Step into a world of modern fitness innovation which has taken the fitness industry by storm. Hyrox is a strength and endurance challenge that puts your body to the test. This fitness race involves 8 kilometres of running alongside 8 functional fitness workouts, where the 8 kilometres are split into 8 x 1-kilometre runs with the functional challenges in between. Whether you’re a seasoned athlete or fitness enthusiast looking for a new challenge, join us as we take you on a guided journey, navigating the fascinating realms of Hyrox training.

How To Train For Hyrox 

Prepping a Hyrox training plan requires a strategic combination of functional strength, cardiovascular endurance and mental resilience. We often forget to train our minds because we are so focused on the physical fitness side of training. It’s important to incorporate some mental preparation to cultivate resilience, such as visualisation techniques and mindfulness.

Hyrox training should involve consistent running sessions with varying intensities to prepare your body for the different challenges of the course. To prepare for the functional side of the race, focus on compound movements such as squats, box jumps and lunges to help build functional strength. Hyrox involves bursts of effort during the different workout stations, therefore, adding high-intensity interval training (HIIT) into your training will allow you to develop your ability to conserve enough energy to fulfil these bursts when they are required. 

The competition can be completed as an individual or you can compete as a team. As a lot of people decide to enter as a team, teamwork and communication are crucial aspects of the race. Integrating partner workouts and team-based drills into your training will increase your ability to work together, enhancing your communication and coordination. Another component to add to your training is quick transitions between running and functional exercises to prepare your body for the fast changeovers that happen in the Hyrox competition.

A crucial element that should be prioritised in your Hyrox training plan is rest and recovery. Give your body ample rest to allow your muscles to recover, building its strength and resilience that will enable your body to endure future training and competition.

woman training for hyrox

Hyrox Beginner Training Plan 

It’s exciting to start something new and Hyrox is a thrilling and challenging journey. When starting your Hyrox training, it’s important to create a structured training plan that will lead you to success in this fitness competition. From functional strength training to cardiovascular endurance exercises, it’s essential to start at a lower intensity before you begin to increase the intensity and number of sessions so you can build a solid foundation. As you progress, your training will begin to prepare you for the specific demands of the Hyrox competition, including the quick transitions between running and functional exercises.

Let’s take a look at an example of how you can train for Hyrox as a beginner:

Day 1: Strength and Conditioning 

  • Warm Up

  • Strength Circuit

    • Push-ups

    • Plank

    • Squats

    • Lunges

  • Cardio 

  • Cool Down

Day 2: Running Endurance 

  • Warm Up

  • Running Intervals

  • Cool Down 

Day 3: Hyrox Simulation

  • Warm Up

  • Hyrox Simulation

    • Burpees

    • Weighted lunges

    • Rowing or cycling

    • Weighted squats

    • Sled push

    • Sled pull

    • Farmers carry

  • Cool Down 

Day 4: Active Recovery

  • Cycling, walking or swimming

Day 5: Full Body Strength 

  • Warm Up

  • Strength Circuit 

    • Deadlift

    • Bent-over-row

    • Plank

    • Push Ups

    • Squats

  • Cardio

  • Cool Down

Embarking on a new fitness adventure will put your body through different tests, making it vital that you listen to how your body feels, giving it plenty of recovery time. You’re at a higher risk of injury at the start of a new fitness journey, so you should avoid rushing into an exercise at a high intensity and ensure you’re performing within your fitness capabilities.

Hyrox Training with Village Gym 

Embark on your Hyrox training journey at Village Gym, with cutting-edge equipment and state-of-the-art facilities that will maximise your Hyrox workouts. Train using our premium range of strength training equipment, cardio machines and functional training spaces with a variety of equipment. Our facilities create an environment tailored for success.

If you’re looking for training that’s a bit more personalised, Village Gym has personal trainers that will help you get the most out of your workouts and keep you motivated to achieve your goals.

Whether you're at home or travelling around, we have gyms across the nation to help you maintain your Hyrox training plan. Choose a membership that’s right for you and sign up today to let Village Gym help your Hyrox fitness goals.

FAQs about Hyrox Training

How often should I train for Hyrox?

The frequency of your training is dependent on your level of fitness. Around 4-5 sessions a week consisting of a blend of running, functional strength training and high-intensity workouts, can help build muscle strength and endurance to prepare you for the competition. It’s important to train within your own capabilities to prevent injury.

Can you participate in Hyrox with no training?

Even though you can still participate having done no training, it is advised you train and prepare for Hyrox to prepare your body for this level of fitness endurance and to prevent injury.

Is nutrition essential for Hyrox training?

Absolutely! It’s important to incorporate a balanced diet into your routine to fuel your body to allow it to perform at its best. Staying hydrated is also a key factor during workouts.


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