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Transforming your running routine

6th November, 2025 |
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As every runner knows, a complete workout requires more than simply running.

Adding in weight or resistance training to supplement your weekly runs can help prevent any injuries by building stronger muscles to keep you going during your runs. Full-body workouts can help improve your posture and core, while building up your endurance so you can run faster and further.

Wouldn’t it be a dream if you could combine running with a core and full-body workout? Enter Hyrox. This fitness routine does just that – blending running with targeted, functional workouts. It’s something that seems to be everywhere at the moment, with fitness influencers and running enthusiasts posting about it on their socials.

Essentially, Hyrox is a training session that alternates 1km runs with different workout stations. Think circuit training with a run in between each circuit. In total, participants run 8km while also completing a series of reps as fast as they can.

While it sounds exciting, you should probably know what you’re getting yourself into before you head to your local Hyrox race. Here, we’ll go through what it is, how it benefits you, and how you can get started.

What is Hyrox?

Hyrox is a global race that alternates between 1km runs and eight different workout stations. It combines strength training, high intensity interval training (HIIT) and endurance training.

The races typically take place indoors and are structured, ensuring they’re measurable and repeatable. This allows each participant to compete in the same race on a global scale and under the same conditions.

The name, Hyrox, isn’t short for anything. It’s actually a combination of the words “hybrid” and “rockstar”. This showcases the hybrid nature of the workouts, as well as the fact that everyone who finishes any Hyrox event is known as a “rockstar”.

What is a Hyrox workout?

A Hyrox workout or race is broken down like this:

  1. 1km run
  2. 1,000m SkiErg
  3. 1km run
  4. 50m Sled push
  5. 1km run
  6. 50m Sled pull
  7. 1km run
  8. 80m Burpee Broad Jumps
  9. 1km run
  10. 1,000m row
  11. 1km run
  12. 200m Farmers Carry
  13. 1km run
  14. 100m Sandbag lunges
  15. 1km run
  16. 100 Wall Balls

Anyone competing in a Hyrox event can only move to the next interval as long as they’ve completed the required reps involved, according to the rules. For example, Wall Balls require the participant to do a deep squat before throwing the ball up to reach the target. For the Men's Open, this is a 6kg ball thrown to a 3.05-metre high target, while the Pro division is a 9kg ball to the same target. For the Women's Open, a full rep requires a 4kg ball thrown to a 2.74-metre target, while the Pro division is a 6kg ball to the same target.

As a full rep is made up of a deep squat and throwing the ball to hit the target, any shallow squats or missing of the target is classed as a ‘no rep’. If you do get a ‘no rep’ in any of the circuits, you must continue doing the workout as required until you hit the number of reps needed to move on. For Wall Balls, this is 100 reps with a deep squat and hitting the target.

Each Hyrox event around the world runs in the same order, meaning you can participate in any event globally, making it a fair and even race.

Benefits of Hyrox for runners

Thanks to the blend of resistance training and frequent running, Hyrox, similar to cross training, offers a number of benefits to runners.

Total body conditioning

The full body circuits involved in Hyrox, such as sled push and pulls and wall balls, work muscles that you may be missing during your regular running training. This includes upper body, core and grip, as well as endurance. After all, in order to move onto the next circuit, you need to successfully complete the required reps of the workout.

Improve posture and coordination

Working out the different muscle groups naturally improves your posture, straightening your spine and improving your breathing. This then improves your posture and breathing when running, lessening any chances of injury during your 1km runs. If you have a strong core and posture, you’ll be able to maintain this even under fatigue, significantly reducing any chances of injury as you get further into the race.

Hyrox workouts also help to improve your coordination and power, ensuring that you’ll be able to squat, jump and run with purpose. This can help you finish a Hyrox race quicker – and can even improve your overall PB during regular runs.

Boost mental strength and health

Switching between quick runs and circuits means you need to stay focused. You also need to focus on each rep during your circuits, ensuring your posture is correct and you’re completing each exercise to the best of your ability. This boosts your mental strength, ensuring that you’re able to keep going even when you start suffering from fatigue.

For runners, this is perfect during longer runs such as marathons. Hitting ‘the wall’ is a common issue that runners face, especially during lengthier runs. However, by working on your mental toughness and being able to stay focused on your workouts, you’re far less likely to hit this wall, allowing you to keep running for longer.

Start a Hyrox training programme

1. Try a class

If you’re brand new to Hyrox, you can start with a taster session at a local gym. Many gyms now offer Hyrox-based sessions, allowing you to train for an event or even get a feel of it and decide if you want to continue.

2. Choose a race format

There are four race formats for you to choose from in an event:

  • Open – standard

  • Pro – advanced

  • Doubles – split a race with a friend or partner

  • Relay – split a race as part of a four-person team

For Hyrox beginners, open and relay are great options to get started.

Build a training schedule

Start going for regular runs, focusing on improving your stride and speed for your 1km runs. You should also focus on improving your running endurance, so you’re able to run each 1km as part of your active recovery between the resistance sets.

To do this, you should prioritise long runs for your aerobic development and endurance. This could be running 5-10km 3-4 times a week.

You should also focus on full-body weight training, ensuring you’re prioritising your form. This will help avoid getting any no reps during the event.

Create drill stations of workouts that occur during the Hyrox event, including Wall Balls, Sled push/pull, sandbag lunges, Ski Erg, rowing and Farmers carry. Practice with a circuit through each station so you get used to completing each workout. Then, you can start building up your reps and weights, moving to a ‘as many reps as possible’ (AMRAP) circuit within a given time.

Prioritise recovery time

The main point of Hyrox is to challenge and push your body, both physically and mentally. The race itself is long and designed to fatigue you. This means that even when you’re training, you should be thinking carefully about your recovery.

Don’t underestimate the importance of sleep, rest, and eating right to hit your macros to repair your muscles. You should also consider exercises like yoga and walking to focus on your core with light, low intensity workouts.

Adding Hyrox into a running plan

If you’re already a frequent runner, you can easily integrate Hyrox training into your schedule.

Low Hyrox training plan:

 Day Training Focus 
Monday Easy run with mobility and core workouts
Tuesday  Short Hyrox-style workout session OR a Hyrox class
Wednesday Interval run focused on speed
Thursday Recovery/rest day
Friday Long, easy run
Saturday Hyrox-style workout session OR a Hyrox class
Sunday Recovery run and mobility workout

High Hyrox Training Plan:

 Day Training Focus 
Monday  Easy run with mobility and core workouts
Tuesday  Run and Hyrox-style circuit training
Wednesday Tempo run/functional station session
Thursday Full Hyrox session
Friday Recovery run and mobility workout
Saturday Long run with Hyrox circuit sessions
Sunday Full Hyrox session

As previously mentioned, you should always prioritise recovery time to avoid burnout. Allowing your body to rest and recover also reduces any chances of injury.

It’s also important to have the right gear to support your training. Our Hyperion running shoe is ideal for running and workouts. Find the shoe for women and for men.

Getting started with Hyrox

Whether you’re a seasoned runner looking for the next challenge, or if you’re simply looking for ways to boost your personal fitness, Hyrox is a great option. The combination of strength, resistance and cardio makes it a great all-round option for any novice or professional athlete.

Like with any new workout or training schedule, we recommend taking it slowly and building your fitness levels up. After all, this is a race that’s meant to challenge and push your body to the limits. Take your time to practise and train your body for each set, making sure you’re ready for race day.

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