My fellow Lifehacker author Beth Skwerki is a weightlifter. I am a marathon runner. Together, we create a reasonably competent Hyrox athlete—and in a little over a week, We are going to find out If that’s enough. Beth and I are competing together in the Hyrox Doubles Race on May 29th. This is a joint experiment to see how little training you can get before showing one of these things. Hopefully, we will each bring our respective strengths to the competition, cover the other’s weaknesses, and survive.
But before we get into the testing, let’s see what a proper Hyrox prep looks like, and how you can (probably) get away with the least if you want to compete without a ton of training.
What is Hyrox, exactly?
Beth goes deeper ElsewhereBut here’s a quick primer on Hyrox. In a nutshell, it’s a running race interspersed with functional workout stations, repeated eight times. You run 1 km, hit a workout station, run another 1 km, hit another station, and so on. Stations include activities such as sled push, rowing, burpee broad jump, walking lunges and wall balls. While each station seems manageable on its own, it becomes more difficult when your legs are tired from multiple rounds.
You can compete in high rock solo, in doubles or as a relay team. Naturally, your strategy will depend on which format you’re trying. Especially for doubles, both athletes run together, but you can split the functional movements however you want. This is where smart planning can make a real difference, and where Beth and I are currently planning to the best of our ability.
What Does Hyrox Training Really Look Like?
You can sign up for a Hyrox-style class at your local gym and get a great workout without ever joining an official race. “A regular Hyrox class gives you a taste of the format and builds general fitness for the event,” says Elaine Cotter, head trainer and manager. An F45 gym in Brooklyn. “A dedicated training plan is more structured and performance-focused—including specific running workouts, both endurance and interval focused, strength progressions, race simulations, pacing and recovery. Taking a few classes here and there means ‘I want to get ready.’ A dedicated training plan means ‘I want to run this well.’
If you’re aiming to truly compete—that is, to push your times and finish strong—Cotter recommends starting At least 12 weeks outAnd ideally, give yourself 16 weeks. That’s enough runway to build a running base, develop muscular endurance at all stations, and reduce the risk of injury. But what if you don’t have 12 weeks? If you have a week?
Can you do Hyrox with no training at all??
What is the minimum amount of training a Hyrox athlete can predictably get away with? Well, in theory, “anyone with any running or strength training experience can complete Hyrox,” Kotter says. “Does that mean you have to walk some of it or really take your time to recover in certain parts? Maybe – but that’s okay.”
Unlike CrossFit (which is Constant comparison), Hyrox is basically a running race. “Race is the limiting factor for most people, and it takes up the most time in a race,” says Cotter. “So at a bare minimum, you should be able to confidently run 8K (about five miles) without getting too winded. Even a 10K (6.2 miles) … will help simulate the normal endurance required.” Strength also matters, and you must be familiar enough with the movements to perform them safely. But at the end of the day, running is where most people lose track of time and hit their wall.
That said, Hyrox is far from a road race. You’re doing things like heavy wall balls or sled pulls and then immediately go into a run. Running on such heavy legs is “the wildest feeling,” says Cotter, “and it happens all the time during the race.” Practicing that type of transition should be a priority leading up to race day.
Can you prepare for Hyrox with studio classes alone?
This one is relevant for Beth and I, as we’ve each taken about four or five Hyrox-specific classes in the lead-up to our races. Can our class attendance replace a dedicated 12-week training plan? Well, sort of—but only if you’re also running.
“The F45 classes and Hyrox-focused training are fantastic for building the strength, endurance and engine needed to race,” says Cotter, “but in a class setting, you don’t necessarily get to run.” If you’re just taking classes without running outside of it, I’m afraid you’ll find the race too challenging.”
What do you think so far?
Luckily, I was independently training for a half-marathon before we started this Hyrox journey, so I feel solid about my cardio. I know Beth has also been prioritizing her run these past few weeks. Without any additional running the studio relies solely on classes, it should change their expectations for race day.
How long should you taper before a Hyrox race?
I am not a stranger Taper madness. Especially if you know You’ve undertrained, the temptation is to keep eating until race day. Unfortunately, it is almost always a mistake. “The trap that people fall into is thinking ‘I’m under-prepared, so I need to get fitness up to the last second,'” says Kotter. “But realistically, you’re not building much new fitness in the last week or two—you’re mostly deciding whether you look tired or fresh.”
Her recommendation for someone who starts training late is to lean toward a shorter taper. Focus should be on maintaining confidence and rhythm rather than gaining fitness. In the final days, aim for short sessions of 20-30 minutes with some intensity and running, but avoid anything that hurts your legs. “It’s usually better to be slightly undertrained but recovered than to appear technically fitter but undercooked.”
Her taper guide by length:
-
7 days: Ideal for most recreational athletes.
-
4-5 days: Probably good, if the training volume is not too high.
-
2-3 days: Survivable, but she wouldn’t recommend going shorter than this.
Bottom line
If you’re starting from scratch and want to do Hyrox well, give yourself 12 to 16 weeks to train and build your running base first. If you’re racing doubles and already have some general fitness under your belt, you can probably get by on a lot less—if you can handle 8K and know what you’re getting into with the workout stations. (For Beth and I, there is reason to hope that our complementary weaknesses and strengths will be well-suited in the doubles format. Beth will likely handle the heavier strength pieces — sled pushes, sled pulls, lunges — while I keep us moving on runs.)
A final piece of advice is to plan how you will divide each station before you arrive. Representatives of 10? Representatives of 5? Divisions of 150 meters? Figure it out ahead of time so you’re not negotiating mid-station with burning legs—and a strong runner completes each station so someone who struggles more on the run can get a little extra rest before the next one. (Also, sitting down and strategizing is a great hack to distract yourself from the temptation to sabotage your taper.)
How will all this theory work in practice? We will report back soon.
