How to train for Hyrox at home

Training for a HYROX race at home is achievable by focusing on the core components of the race, running endurance, functional strength, compromised workouts, and recovery using creative alternatives to gym equipment. The key is to mimic the physiological stress of the race format (1 km run followed by a functional movement station, repeated 8 times). 

Understanding the HYROX Event Structure

HYROX is a global fitness race that combines 8 individual 1 km runs with 8 functional workout stations, repeated in the same sequence, in a large indoor arena. The standardized format allows participants to compare their results globally. 

The race structure is consistent worldwide, ensuring a level playing field for all participants, from beginners to elite athletes. 

The Race Format

Each event follows a fixed order, with athletes completing a 1 km run before each workout station. This cycle repeats eight times, concluding with the final workout before crossing the finish line. 

The eight workout stations, always in the same sequence, are:

1. 1. 1,000m SkiErg: A full-body cardio challenge.
   2. 50m Sled Push: Requires leg and core strength to push a weighted sled.
   3. 50m Sled Pull: Uses back, glutes, and biceps to pull a weighted sled.
   4. 80m Burpee Broad Jumps: A full-body, explosive movement focusing on power and endurance.
   5. 1,000m Row: A second cardio machine that works the entire body.
   6. 200m Farmer’s Carry: Tests grip strength and core stability while carrying heavy kettlebells.
   7. 100m Sandbag Lunges: Requires leg strength and balance to lunge with a sandbag on the shoulders.
   8. 100 Wall Balls: The final station, involving squatting and throwing a medicine ball to a target. 

Divisions

HYROX offers multiple categories to accommodate different fitness levels: 

• • Open: The standard division suitable for all fitness enthusiasts, especially first-timers.

• • Pro: For experienced athletes, featuring heavier weights at most stations.

• • Doubles: A two-person team where both partners run the full 8 km together but can split the work at the functional stations (You Go, I Go format).

• • Relay: A four-person team event, with each member completing two run segments and two workout stations, perfect for groups and beginners. 

Participants are assigned age groups within their chosen division for fair competition and global ranking. There are no cut-off times, so everyone who completes the course receives an official finish time. 

Essential Equipment for At-Home HYROX Training

To train for HYROX at home, focus on core equipment that simulates race stations: running access, a jump rope, resistance bands, dumbbells/kettlebells, a sandbag, a wall ball, and a pull-up bar, plus a foam roller for recovery; for cardio, simulate SkiErg/rowing with bands/weights, while a weighted bag or backpack covers sled work, and heavy objects work for farmer’s carries. 

Essential Equipment: 

Here’s a list of essential equipment for HYROX training and races whether you’re preparing for your first event or upgrading your gear for performance and comfort:

1. 1. Running: Outdoors or a treadmill.
   2. Cardio: Jump rope (for high-intensity cardio).
   3. Dumbbells/Kettlebells: Versatile for carries, squats, and presses (around 16-24kg is a good starting point).
   4. Resistance Bands: Simulate rowing/SkiErg pulls and presses.
   5. Sandbag: Crucial for lunges and carries; get a competition-style one or fill a durable bag.
   6. Wall Ball: For wall ball shots (get a weight appropriate for your division).
   7. Pull-up Bar: For pull-ups and hanging leg raises (part of burpee broad jumps).
   8. Plyo Box/Step: For box jumps.
   9. Carries: Heavy objects like water jugs or a weighted backpack for Farmer’s Carry.
   10. Flooring: Rubber mats to protect floors and reduce noise.
   11. Recovery: Foam roller and massage ball for mobility. 

Simulating Race Stations at Home:

• • SkiErg/Row: Use resistance bands attached to a sturdy point for pulling motions.

• • Sled Push/Pull: Use a sandbag or heavy backpack with a rope for pull.

• • Wall Balls: Use a sturdy wall and your medicine ball.

• • Farmer’s Carry: Heavy dumbbells, kettlebells, or filled water jugs.

• • Sandbag Lunges: The sandbag itself.

• • Burpee Broad Jumps: Practice these with a pull-up bar and good floor space. 

Pro Tips:

• • Prioritize: Start with shoes, bands, weights, and a pull-up bar; add machines later if needed.

• • Space: Aim for 150-200 sq ft for a functional home setup.

• • Organization: Use a whiteboard to track workouts. 

Sample At-Home HYROX Training Program

A good at-home HYROX program focuses on the core components of the event: running endurance, functional strength, and compromised conditioning. This sample plan can be adapted based on your equipment and fitness level. 

The At-Home HYROX Training Philosophy

HYROX involves 8 rounds of a 1 km run followed by 1 functional workout station. The key is training your body to perform functional movements while fatigued from running (compromised running). 

If you lack equipment, you can use simple swaps: 

1. 1. Sled Push/Pull: Use a heavy resistance band looped around a sturdy object and push/pull against the tension, or load a heavy object (e.g., a duffel bag) and drag it.
   2. Wall Balls: Perform dumbbell or kettlebell thrusters (squat to overhead press).
   3. Farmer’s Carries: Carry heavy objects like water jugs, heavy shopping bags, or suitcases.
   4. Erg Machines (Rower, SkiErg): Substitute with running or high-intensity exercises like burpees or jumping jacks. 

Sample 1-Week At-Home Training Plan

This plan is a general guide. Adjust weights, reps, and running distances to suit your current fitness level. Aim for at least one full rest day per week. 

Here is a sample weekly schedule focusing on strength, running, and compromised conditioning: 

• • Monday: Lower Body Strength & Functional. Example exercises include squats and Bulgarian split squats.

• • Tuesday: Running Intervals.

• • Wednesday: Active Recovery.

• • Thursday: Upper Body Strength & Functional. Example exercises include dumbbell bench press and rows.

• • Friday: Race-Specific Simulation (Compromised Workout) with running and exercises like Burpee Broad Jumps.

• • Saturday: Long Run (Zone 2 Cardio).

• • Sunday: Rest. 

More Than Just Running: Balancing Strength and Endurance in Your At-Home HYROX Plan

Balancing strength and endurance for a HYROX event at home means incorporating varied running sessions, dedicated strength days focusing on functional, full-body movements, and “compromised workouts” that simulate the unique fatigue of the race. 

The Three Pillars of HYROX Training

A successful at-home plan balances the following:

1. 1. Running Endurance: Running is 50% of the race (8 km total), so a solid aerobic base is crucial.
   2. Functional Strength: This builds the power needed for the workout stations (sleds, carries, wall balls).
   3. Compromised Workouts: The “secret sauce” of HYROX training, where you practice performing strength exercises immediately after running to adapt to race-day fatigue. 

Sample Balanced Weekly Plan

This structure provides a balanced approach for a home athlete (using the equipment alternatives from the previous response). 

Day	Workout Focus	Example At-Home Session
Monday	Strength & Functional (Lower Body)	Squats (weighted backpack), Bulgarian split squats, farmer’s carry (heavy jugs/bags)
Tuesday	Running Intervals	6 x 1 km runs at race pace with 2 mins rest/walk
Wednesday	Active Recovery / Mobility	20–30 min light walk or stretching/yoga flow
Thursday	Strength & Functional (Upper Body/Pull)	Push-ups, resistance band rows (towel pulls on a door), burpees
Friday	Race-Specific (Compromised)	4 Rounds: 1km run, 50m heavy object push (on a towel), 50m heavy object pull (towel pull)
Saturday	Long Run (Aerobic Base)	45–60 min steady run (Zone 2, conversational pace)
Sunday	Rest	Full rest day for recovery, sleep, and nutrition

Key Strategies for Success

• • Train Consistently: Aim for 3-5 sessions per week, with consistency being more important than intensity in the early phases.

• • Don’t Neglect Recovery: Rest days, mobility work (hips, ankles, shoulders), and proper nutrition (carbs for fuel, protein for repair) are essential for progress and injury prevention.

• • Progressive Overload: Gradually increase the weight of your household items or the duration/intensity of your runs as you get fitter.

• • Master Form Under Fatigue: Practicing movements when you are tired helps build mental toughness and ensures you maintain good technique during the race, reducing injury risk.

• • Listen to Your Body: This plan is a template; adjust the intensity and volume based on how you feel to avoid burnout.

No Gym, No Problem: How to Get Race-Ready for HYROX from Home

Training for a HYROX race **doesn’t require a gym**. With smart programming, bodyweight movements, and simple household equipment, you can closely replicate the demands of race day.

The key is to mirror the HYROX race format:

• • 8 × 1 km runs

• • 8 functional workout stations

• • Performed under progressive fatigue

Your goal isn’t perfect equipment matching it’s recreating the physiological stress of running hard with tired legs and an elevated heart rate.

At-Home Alternatives for Every HYROX Station

You can simulate all eight HYROX workouts using minimal equipment and creative substitutions.

1. SkiErg (1000 m)

• • Best focus: Lats, core, and sustained pulling under fatigue.

At-home options:

• • Resistance bands: Anchor overhead or at chest height and perform continuous pull-down motions.

• • Bodyweight alternative: Perform burpees with an exaggerated arm pull at the top, or lie face-down and perform “superman pulls” focusing on lat engagement.

2. Sled Push (50 m)

• • Best focus: Quad strength, forward drive, and cardiovascular stress.

At-home options:

• • Heavy object push: Carefully push a heavy piece of furniture across a smooth floor.

• • Bodyweight substitute: Walking lunges with a strong forward lean (around 45°) Bear crawls (4 × 20 m or time-based)

3. Sled Pull (50 m)

• • Best focus: Posterior chain, grip, and upper-back endurance.

At-home options:

• • Towel pulls: Loop a towel around a sturdy door handle and perform seated hand-over-hand pulls.

• • Weighted drag: Fill a backpack with books or water jugs and drag it backward using a rope or resistance band.

4. Burpee Broad Jumps (80 m)

This movement needs little modification.

Perform standard burpee broad jumps with chest to floor and an explosive forward jump.

Limited space?  Replace with burpee jump squats (vertical jump instead of horizontal).

5. Rowing (1000 m)

• • Best focus: Full-body pulling and aerobic capacity.

At-home options:

• • Resistance bands: Seated band rows with legs extended.

• • Bodyweight alternative: Superman rows or high-intensity mountain climbers to replicate cardiovascular demand.

6. Farmer’s Carry (200 m)

• • Best focus: Grip, core stability, posture, and fatigue resistance.

At-home options

• •  Carry heavy backpacks, water jugs, or shopping bags.

• •  Walk for distance or time while maintaining a tall posture and braced core.

7. Sandbag Lunges (100 m)

• • Best focus: Leg endurance and hip stability.

At-home options:

• •  Use a weighted backpack, water jugs, or any load held securely.

• •  No weight available? Increase volume with bodyweight walking lunges or jumping lunges.

 8. Wall Balls (100 reps)

• • Best focus: Squat endurance, shoulder stamina, and breathing control.

At-home options:

• • Perform “thrusters” using a backpack, water jug, basketball, or medicine ball.

• • No weight?  Substitute with squat jumps for explosive power.

Weekly At-Home HYROX Training Structure

One of the most important elements of HYROX preparation is compromised running learning to run efficiently when your legs are already fatigued.

Sample Weekly Schedule

Day 1: Aerobic Endurance

  Easy run or jog/walk for 30–60 minutes (conversational pace)

Day 2: Strength Circuit

  Bodyweight and household-equipment circuits (squats, lunges, push-ups, pulling, carries, core)

Day 3: Rest or Active Recovery

  Walking, stretching, and mobility work

Day 4: HYROX Intervals / Race Simulation

  Alternating runs with functional workouts

Day 5: Strength & Core Focus

Day 6: Long Aerobic Session

  90–120 minutes of low-intensity activity (hiking, cycling, brisk walking)

Day 7: Rest

Example At-Home HYROX Interval Workout

1. 1 km run

   (Outdoor run or jog in place / high knees for 4–6 minutes)

2. 30 resistance-band ski pulls (per side

3. 1 km run

4. 50 walking lunges with a strong forward lean

5. 1 km run

6. 15 burpee broad jumps

7. 1 km run

8. 30 thrusters

   (Dumbbells, water jugs, or weighted backpack)

Final Takeaway

HYROX training is about “durability, pacing, and resilience”, not fancy equipment. By combining consistent running, functional movements, and smart substitutions, your home can become a powerful training ground.

With creativity, discipline, and progressive overload, you can arrive on race day “fit, confident, and prepared” even without ever stepping into a gym.