By Jeremy Miller, North American HYROX Champion
What is HYROX?
HYROX is a fitness race that combines running with functional workout stations. It consists of 8 rounds of 1km runs, each followed by a functional exercise: ski erg, sled push, sled pull, burpee broad jumps, row erg, farmer’s carries, sandbag lunges, and wall balls. Every athlete does the exact same workout in the exact same order, which is part of what makes it so compelling. There's no luck, no terrain variance—just you versus the clock!
The reason it's exploded is pretty simple: it sits at the intersection of endurance and strength in a way that no other race format really did before. Runners want to lift, gym people want to race, and HYROX gives both a stage. Add in the fact that it's held in massive arenas, it's loud, it's social, and you can race solo or with a partner. Anyone can finish one, as there’s no time cut offs. It’s very accessible and community-oriented!
Training for Your First HYROX
If you have 12 weeks, the most important thing you can do is get comfortable being uncomfortable while fatigued. Most people train the stations fresh and train running separately, but in a race, you're doing wall balls after you've already run 8km and done seven other exercises. You must train them together.
Also don’t get too distracted by just the stations, you’ll spend the majority of the race running. So I’d prioritize running fitness first. Building your aerobic base will help your heart rate recover faster between stations. Also getting strong enough that the sleds don't destroy you mid-race, and practicing transitions so you don't waste time standing around catching your breath.
Training to Be Competitive
The gap between finishing and competing comes down to efficiency and pacing discipline. At the elite level, everyone is fit. What separates people is how little energy they waste. That means dialing in technique and efficiency on every station so you're not fighting the movement, running controlled splits instead of surging, and knowing exactly when to push and when to conserve energy.
For doubles specifically, communication is the biggest thing. You have to know your partner's strengths, decide who leads which stations, and be prepared to pivot mid-race. My partner and I spent a lot of time figuring out our splits, not just who's faster, but who recovers faster and who can absorb more at the end of the race.
The training that moves the needle most: lactate threshold running, heavy compound lifting in the 3–6 rep range, and race-simulation workouts where you do full or partial race formats at race pace.
Race Week & Race Day Preparation
Race week I keep pretty simple. I'm not trying to do anything new. The goal is to stay sharp, stay fresh, and get my head right. Volume drops, but intensity stays the same. And I'm sleeping as much as I can.
Nutrition-wise, I carb up a bit more in the 48 hours before. Race morning is a familiar meal, usually some water and electrolytes, applesauce, or some other light carbs.
2before fits in about 90 minutes pre-race. The nitric oxide boost is real and very useful for HYROX! I notice better blood flow to my muscles right when the race is most demanding. I've been using it long enough now that it's part of my pre-race ritual, which matters psychologically too. I also notice a big difference in recovery when I take 2before before the race.
I warm-up for about 20–25 minutes: easy jog, dynamic movements, some sled activation, and run through a few reps one each station. About 10 minutes before the race starts, I like to consume an energy gel, for that last bit of fuel to get me through the race.
Race Strategy
The first run sets the tone. Go out controlled, not comfortable. You want to be working, but you can't be in the red.
The biggest mistake I see is people going out too hot on the first two runs. You feel great, the crowd is electric, and it’s easy to push past the point of no return. The race punishes ego early and rewards patience late!
At the stations, I'm thinking about smooth transitions and consistent reps rather than sprinting to the next one. There’s a lot happening on the course, so you have to remain cool under pressure!
For doubles, figure out your handoff system before race day. Fumbling a sandbag in a doubles race is deflating and costs time you won't get back.
The biggest mistake beyond pacing: people underestimate the wall balls. They're at the end, your legs are cooked, and there's nothing glamorous about them. Train them heavy and train them late in your workouts so your body knows what's coming. I like to practice with the Pro weights (or heavier), even if I’m racing Open.
Final Advice
Respect the race but don't fear it. HYROX rewards people who show up prepared and race smart. You don't need to be the fittest person on the start line, you need to be the best-prepared person for that specific course.
Do at least one full race simulation before race day. Not only will this build fitness, but it’ll build your race IQ and help you know what to expect on race day.
Lastly, enjoy it! The atmosphere at a HYROX event is unlike anything in fitness. It’s a privilege to be able to push our limits in such a setting. Soak it in, trust your training, leave it all on the floor, and have fun!
