Hyrox: how do you train for the ultimate fitness test?

Hyrox is the new fitness race that combines running and functional strength training in one gruelling but addictive challenge. The event attracts athletes of all levels, from recreational athletes to elite fitness competitors. But one thing is certain: Hyrox is not an ordinary race – it's a test of strength, endurance and mental resilience.

Want to take part in Hyrox and stand on the start line fully prepared? In this blog you'll find out how to train best, which strategies work and how nutrition plays a crucial role in your performance.

What is Hyrox?

Hyrox is a race that combines running and functional fitness exercises. The standard Hyrox race consists of:

🔥 8 km of running
🔥 8 functional workouts

Every kilometre of running is followed by a challenging fitness exercise, including sled pushes, rowing, burpees and wall balls. This makes Hyrox a unique test of both strength and endurance.

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How do you train for Hyrox?

Good preparation is everything. Hyrox calls for a mix of strength, speed and endurance. These are the essential pillars of your training:

1. Combine running and strength training

In Hyrox you alternate running with heavy exercises. This means you need to train both your cardio and your strength.

✅ Running training:

· Focus on interval training (speed + endurance).

· Also train longer distances (5-10 km) for stamina.

✅ Strength training:

· Train functional movements such as sled push/pull, lunges and wall balls.

· Focus on explosive strength and grip strength.

💡 SportMeals tip: High-protein nutrition is crucial for recovery after heavy training sessions.

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2. Do Hyrox-specific workouts

The race consists of a fixed order of exercises. Make sure your body gets used to it.

🔥 Typical Hyrox workout:
✔ 1 km run
✔ Sled Push
✔ 1 km run
✔ Sled Pull
✔ 1 km run
✔ Burpee Broad Jumps
✔ 1 km run
✔ Rowing
✔ 1 km run
✔ Farmers Carry
✔ 1 km run
✔ Sandbag Lunges
✔ 1 km run
✔ Wall Balls

💡 SportMeals tip: Train in circuits to get used to the transition between running and exercises.

3. Nutrition for maximum performance

Hyrox takes a lot of energy. The right nutrition helps you keep your strength, recover faster and peak on race day.

✅ Before training:

· Carbs for energy (e.g. rice, oats, sweet potato).

· Protein for muscle recovery (chicken, fish, quark).


✅ After training:

· Fast-absorbing protein for recovery (e.g. chicken, eggs, protein shakes).

· Carbs to replenish glycogen.

💡 SportMeals tip: Our meals are perfectly matched to the nutritional needs of Hyrox athletes.

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4. Recovery is just as important as training

Hyrox is a high-intensity race. Your muscles take a serious beating, so recovery is essential.

✅ Enough sleep (7-9 hours a night)
✅ Active recovery: light cardio, yoga or stretching
✅ High-protein nutrition for muscle recovery

💡 SportMeals tip: Choose meals with high protein values to help your muscles recover faster.

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Your road to Hyrox success

Hyrox is not just a race – it's the ultimate fitness test. By training smart, getting your nutrition in order and taking your recovery seriously, you can perform at your best on race day.

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With SportMeals, you always get the right fuel – without wasting time on meal prepping. Train hard, eat smart and smash that Hyrox race! 🚀