Four people wearing Macmillan vests doing a HYROX event

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HYROX tips and training resources

We've worked in partnership with HYROX Ambassador RJ Coaching to get you in tip top shape for your next HYROX.

Are you looking to improve your HYROX race day performance? Whether it’s your first race or you’re a seasoned HYROX athlete, we've compiled a list of valuable tips and resources to help you reach your goals.

5 top tips to smash your HYROX race

Follow a Structured Plan

HYROX isn’t just about turning up fit - it’s about being prepared. The best way to improve? Follow a proper training plan built for HYROX. If you’re not sure where to start, speak to a qualified coach who knows the sport inside out. You’ll train smarter, not harder - and that makes all the difference. Check out one of our many HYROX training plans.

Don’t Forget - It’s a Running Race

You’ll spend more than half your race time running, so don’t make the mistake of just hammering SkiErgs and wall balls in training. Focus on building your running engine - especially under fatigue - and you’ll take minutes off your time without touching a sled.

Train With the Right Equipment

If possible, train at an official HYROX Training Club. Using the same equipment as race day means fewer surprises, better confidence, and a smoother performance when it counts.

Fuel Like a Pro

Don’t skip breakfast on race day - get in a solid carb-rich meal 2-3 hours before your start time. And stay hydrated with electrolytes in the lead-up and throughout your training block. You don’t want to be running on empty when the wall balls hit.

Get Comfortable Being Uncomfortable

This event hurts - but you can train for that. Recreate race conditions in your sessions: run-to-station combos, compromised work, transitions under fatigue. Your mindset needs as much prep as your legs.

Station by station video guide

Follow RJ as he tackles the HYROX course and get useful insights on how to work smarter, not harder across the 8 stations.

How to improve from your last race

A man wearing a Macmillan vest doing a rope pull at a HYROX event

Looking to get that PB next time? Here are our three top tips to level up your performance from your last:

Study your race stats

HYROX sends you a full race breakdown. Dig into it:

Which run was your slowest?
Which station sent your heart rate through the roof?

That’s your weakness. If your heart rate spikes during lunges and your next run suffers, that’s a red flag. Either slow that station slightly or work on efficiency - less panic, more control.

Adapt your training

Use the data to train smarter. Struggled with sleds? Add weekly sled push/pull intervals. Runs dropped off late in the race? You need compromised running - runs after wall balls, burpees, etc. Match your training to your race gaps.

Race more, learn more

Every race teaches you something new. Don’t overthink perfection - get another race booked, apply what you’ve learned, and watch the improvements stack up.

Tips for training for a HYROX doubles event

Two women wearing Macmillan vests at a HYROX event. One is do a sled push Taking on HYROX as a doubles team? We’ve got some advice to help you work together to smash your HYROX race together:

Communicate, always

Talk pre-race. Talk during the race. Don’t wing it. Decide who takes each station, how you’ll switch, and when someone needs a breather. Clear roles = less chaos.

Play to your strengths

Split stations based on skill, not ego. If your partner’s better at wall balls, let them take more. If you’ve got sled legs, own the push. You don’t need to split it 50/50.

Sandwich the effort

Have the faster runner finish each station, so the slower partner gets a head start on recovery. Then reverse it when starting a new station - that way, both of you get mini breathers when needed.

Train together when you can

Even one or two shared sessions make a difference. Practise transitions, handovers, and station entry/exits. Time saved here is often the easiest win.

Enjoy it

This is where HYROX gets fun. Doubles is teamwork, trust, and shared suffering. Don’t forget to enjoy the process and celebrate the win together.

HYROX training plans

Whether this is your first HYROX or you are looking for your next PB, our 4 week, 8 week and 12 week training plans are here to get you HYROX ready.

HYROX training resources

Embarking on your HYROX journey can be both exciting and challenging, having access to the right training resources can make all the difference. We've curated a collection of valuable tools, apps, communities, and services to support you on your path to success.

Join a HYROX Training Club

Use the HYROX Training Club finder tool to locate a gym near you. Whether you're a beginner or an experienced athlete, there's a gym suited to your abilities and interests.

Structured training sessions

Many gyms offer regular training sessions led by qualified HYROX coaches. These sessions typically include race day simulations with the right equipment to help you prepare for the big day.

Get a HYROX Performance Coach

There are many HYROX coaches out there that can help you enhance your training sessions both in person and online if you can’t access a HYROX training club. From in-depth training plans to 1-1 sessions, you can find a coach that suits your needs on HYROX’s website.

Get Social

Instagram, YouTube and TikTok are great resources to access HYROX training content if you are on a budget. A great place to start your search is by following @r.jamescoaching on Instagram.