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Hyrox & Fitness Racing

A first race and division chosen well, the standards learned, eight runs and eight stations trained week by week, splits that show your weakest link, and a route from first finish to Pro weights and qualification.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Hyrox & Fitness Racing, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

201

Starter tasks

🏋️ Fitness & Sport

Hyrox & Fitness Racing

Preparing for Hyrox and similar indoor fitness races that mix running with sled, rower, ski erg and wall ball stations.

  1. Choosing your first Hyrox race and division
  2. Season rulebook and movement standards
  3. Health questions before high-intensity race training
  4. Gym with sleds, a SkiErg and wall ball targets
  5. Baseline 1 km run and station test
  6. Target finish time built from station splits
  7. Weekly Hyrox training week template
  8. Hyrox split and session log
  9. Shoes that grip on sled turf and still run 8 km
  10. Weekly long easy run for an 8 km race
  11. Weekly 1 km threshold repeats
  12. Compromised running after stations
  13. Twice-weekly strength for sleds and lunges
  14. Weekly sled session on the gym turf
  15. Wall ball volume built week by week
  16. Monthly half simulation of four runs and four stations
  17. Quarterly full race simulation
  18. Monthly Hyrox block review
  19. SkiErg technique for 1000 m at race pace
  20. Sled push technique and body angle
  21. Sled pull rope technique and footwork
  22. Burpee broad jumps over 80 metres
  23. Rowing 1000 m without wrecking the carry
  24. Farmers carry for 200 metres without drops
  25. Sandbag lunges for 100 metres to standard
  26. Wall ball standards, sets and breathing
  27. Roxzone transitions and station flow
  28. Pacing the first run and the whole race
  29. Finding your weakest station from split data
  30. Running or stations for the extra training hours
  31. Coach, online plan or gym Hyrox class
  32. Watch set up to lap all sixteen segments
  33. Minimum home kit for station practice
  34. Twelve-week build to your first Hyrox
  35. Race week taper and logistics checklist
  36. Race morning warm-up and wave start plan
  37. Travelling to an away race weekend
  38. Post-race split analysis and debrief
  39. Trying DEKA or another fitness race format
  40. Doubles race with a partner
  41. Captaining a relay team of four
  42. Runner adding strength for Hyrox stations
  43. Lifter or CrossFitter learning to run 8 km
  44. Hyrox training on four hours a week
  45. Racing Hyrox in an older age group
  46. Moving up from Open to Pro weights
  47. Age group World Championship qualification
  48. Breaking your next finish time barrier
  49. Racing individual and doubles on one weekend
  50. Coaching a Hyrox class at your gym

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Choosing your first Hyrox race and division

Picking the event and division first fixes the date, the weights you will push and whether you train alone or with a partner. Most people do best with a first race twelve to sixteen weeks away, entered in the Open division or as a doubles pair, so the build has room for a cold or a busy month without panic.

First tasks

  • List the fitness races within a day's travel over the next six months
  • Compare the Open, Pro, Doubles and Relay weights against what you lift now
  • Check the race date against work, family and holiday plans
  • Buy your ticket or note the exact time sales open

Season rulebook and movement standards

Every station has a standard that judges enforce, and a no-rep on a wall ball or a lunge where the knee did not touch costs more time than any training tweak. Reading the current season's rulebook before you train the stations means you practise the movement that will count, at the weights and target heights for your division.

First tasks

  • Download the rulebook for the season your race falls in
  • Write your division's weights, distances and target heights on one page
  • Note the standard and the penalty for each of the eight stations
  • Check the new season's rulebook for changed weights or standards @recurring(yearly)

Health questions before high-intensity race training

Hyrox asks for an hour or more near your limit, with heavy sleds that spike heart rate and blood pressure. Anyone with a heart, lung or joint condition, on regular medicines, or returning after a long break should answer a standard pre-exercise questionnaire and take any yes to their doctor before the hard sessions start.

First tasks

  • Complete a standard pre-exercise readiness questionnaire
  • List any symptoms, conditions or medicines that raised a yes
  • Book an appointment to ask about hard intervals and heavy sled work
  • Repeat the readiness questionnaire at the start of each season @recurring(yearly)

Make it yours.

Install Hyrox & Fitness Racing, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.