GET READY FOR HYROX – 6-Week Training Plan for Beginners

HYROX is booming — in fact, it’s the world’s fastest-growing fitness competition. Keen to test yourself in the format? This article gives you all the do’s and don’ts plus a tailored training plan for beginners or early intermediates. Let’s go.

What is HYROX?

Basics first. HYROX is a fitness race where running meets functional training in a fixed format: 8 × (1 km run + 1 station). It sounds simple — and it is when you have a plan. You’ll find that plan right here: an 6-week programme with 3 sessions per week. See equipment alternatives and tips below the plan.

What if I don’t have all the equipment?

No problem. Use these swaps — you’ll still get the training effect:

  • SkiErg → any cardio machine (rower, bike, assault bike) or short hill reps.

  • Sled Push → push a box/weight plate (if the surface allows), heavy walking lunges, hill sprints, hip thrust/glute bridge (with/without load).

  • Sled Pull → DB/ring rows, banded rows, “gorilla rows”.

  • Wall Balls → dumbbell thrusters or a heavy object (squat + push press).

  • Farmer’s Carry → heavy tote/bags with handles (books or water jugs).

  • Sandbag Lunges → walking lunges with dumbbells or a backpack.

Remember: the key is the movement pattern (push, pull, carry, squat, hinge) — not the exact piece of kit.

Scaling — you can always adjust

Use the plan as a starting point, and don’t be afraid to match it to how you feel on the day. Scale an exercise down rather than skip it. Quality reps at a steady pace beat “too much, too fast.” Technique before speed, always. And remember your breaks.

How to scale down
 Too much? Adjust instead of stopping. Try:

  • Cut running to 600–800 m per round

  • Reduce reps (e.g., 60 wall balls instead of 100)

  • Use a slightly lighter load

  • Skip one round

Checklist before you start

  • Shoes: solid grip for turns and stability for push/pull.

  • Layering: stay warm in breaks, ventilate in pace.

  • Warm-up 8–10 min: easy cardio + dynamics (focus on hips/ankles/back).

  • Rest plan: short, fixed rests beat long, random ones.

  • Hydration & fuel: Stay hydrated before, during and after. Water + electrolytes on longer sessions. Aim for carbs + protein around training — consistency over perfection.

Pssst… Keep an eye on the EYDA calendar — we regularly host HYROX Simulation Races so you can test the flow in a safe setting.