how to start training for a hyrox race

15 Sept 2026 · 1 min

Watch on YouTube

1:12

In this concise instructional video, fitness coach Eric Roberts outlines three essential steps for beginners preparing for a HYROX competition. First, he recommends establishing a running routine of 2–3 sessions per week, each lasting at least 20 minutes in Zone 2—a moderate intensity where you can breathe through your nose and maintain a conversation. Second, he stresses maintaining strength training, advising 3–4 weekly lifting sessions focused on heavy loads with 5–10 repetitions to develop the power needed for HYROX stations, rather than high‑rep endurance work. Third, he highlights the importance of adequate nutrition, urging viewers to consume enough calories to support recovery and prevent injury, and points to a link in his bio for personalized calorie targets. The tone is instructional and supportive, aimed at guiding newcomers to build a balanced training and nutrition foundation for HYROX.

Chapters

If you want to start training for a HYROX race, here are the 3 things to start doing immediately. Number 1, run. The HYROX race is 8,000 meters of running, so you need to be good at it. But you don't need to run 4, 5, 6, 7 days a week. Start with 2 to 3 runs for at least 20 minutes in zone 2. What does zone 2 mean? You should be able to still breathe through your nose and hold a conversation when you're doing the runs. Now, number 2, you can't drop off your strength training. 3 to 4 days a week of lifting, but lift heavy in the 5 to 10 rep range because the stations that you will do require strength and power. So doing a ton of reps isn't going to be what's most beneficial. And number 3, you have to make sure you're eating enough food to recover. More exercise means more calories burned. If you don't replace those calories, you'll burn out and probably end up injured. If you need to know what your exact calorie goals should be, click the link in my bio.