Fitiva
Hyrox preparation with a coach: your twelve-week roadmap
Hyrox combines eight kilometres of running with eight stations, and the format is the same at every race. That is exactly why you can train for it so specifically. If you only run or only lift, you will crack at station six. Here is how to prepare in twelve weeks.
Contents10 sections
What to expect
One kilometre of running, then a station, eight times in a fixed order. Together that makes eight kilometres of running and eight functional workouts, the same at every race. Our fitness glossary explains the terms.
| No. | Station | Volume |
|---|---|---|
| 1 | SkiErg | 1.000 m |
| 2 | Sled Push | 50 m |
| 3 | Sled Pull | 50 m |
| 4 | Burpee Broad Jumps | 80 m |
| 5 | Rowing | 1.000 m |
| 6 | Farmers Carry | 200 m |
| 7 | Sandbag Lunges | 100 m |
| 8 | Wall Balls | 100 reps |
The weights depend on the division. In Open you race with the standard weights, in Pro with heavier ones. In Doubles the two of you run every kilometre together and split each station however you like. In the Relay four people share the race, and each person runs one kilometre plus the station after it, twice. The organiser publishes the current rulebook with all the weights. Read it before you sign up.
How long it takes you depends on your division and your fitness. An independent analysis of more than 700,000 results comes to these average times:
Source: HyroxDataLab, What is a good Hyrox time, as of September 2026.
For your first race, the smallest slump matters more than the clock. If you run evenly and never stand still at a station, you will overtake the people who sprinted the first kilometre by the end.
The roadmap at a glance
The plan has three blocks of four weeks each. Each block builds on the one before, and each one answers a question: Can you handle the volume? Can you handle the transitions? Can you handle the race?
| Block | Weeks | Focus |
|---|---|---|
| Base | 1 to 4 | Easy running up to eight kilometres, basic strength patterns, getting to know the stations |
| Build | 5 to 8 | Intervals at race pace, alternating running and stations, week 8 lighter |
| Race-specific | 9 to 12 | Simulations, pacing, lots of Wall Balls, tapering in week 12 |
Weeks 1 to 4: Base
- Running: three sessions a week, two of them easy in Zone 2, one with short strides. The goal is to run eight kilometres without drama, not to run fast.
- Strength: two sessions with the basic patterns: squats, deadlifts, rows, presses and lunges. Technique before weight.
- Stations: once a week, get to know two stations, with no time pressure. If you do the sleds and Wall Balls for the first time on race day, you will lose minutes there.
Weeks 5 to 8: Build
- Running: one session becomes interval training, for example six times 1,000 metres at your planned race pace with a short rest.
- Combinations: once a week, alternate running and a station, two to four rounds. This teaches your body to run on heavy legs and to push with a high heart rate.
- Strength: still two sessions, now with more reps and with carries over distance: Farmers Carry and weighted lunges.
- Deload: week 8 gets lighter. The volume drops by a third, the technique stays.
Weeks 9 to 12: Race-specific
- Simulations: in weeks 9 and 10, one half simulation each with four stations, in week 11 a full one with reduced weights. This is where you practise pacing: even runs, controlled stations.
- Wall Balls: at least twice a week in sets of 20 to 30, because they come at the end, when you have nothing left.
- Week 12: tapering. Halve the volume, keep the intensity short, sleep in.
Nothing new on race day. No new shoes, no new breakfast, no new plan for the stations. Everything you do on race day, you have tried at least once before.
Pacing on race day
Hyrox forgives a slow kilometre, but not a blow-up. Three rules get you through evenly:
- Run the first kilometre slower than you feel like. If you run it like a fast 5K, you pay for it on the Sled Pull.
- Keep every run at the same pace. Your legs feel heavier after each station, but the pace should still stay the same.
- Keep moving at the stations. Steady and calm all the way beats fast bursts with long breaks in between.
The mistakes that cost the most
- Only running or only strength. Hyrox punishes both. Your training has to practise the transitions.
- Going too fast on the first two runs. The heart rate you waste there is missing at the sleds.
- Ignoring technique on the sled. Body low, arms straight, small quick steps. You can learn it, but not on race day.
- Underestimating Wall Balls. They are the last station, when your legs and shoulders are already empty. If you have not practised them, you will be standing there for a long time.
- Pushing through without a deload. Twelve weeks flat out often end with a cold in week ten.
Why a coach makes a big difference here
Hyrox is technical. The sleds, rowing, the SkiErg and Wall Balls each have a technique that saves strength. A coach who knows Hyrox first-hand will correct in two sessions what you would not spot on your own in two months. Then there is pacing, which you practise best with someone standing next to you and keeping an eye on the clock.
In Fitiva you search the map for your city, filter by strength, running or CrossFit and see open slots. Before your first session, ask whether your coach has raced Hyrox themselves. You book right in the app and pay online or in person. Coaches can also set up group sessions as events, such as station training at the weekend. At launch, coaches and events are available in Germany, Austria and Switzerland.
Between sessions your coach sends the plan straight to your app. You log every session set by set, and your coach sees it without screenshots. Set up your shared goal, such as your 5 kilometre time, as a sprint, and the app shows you whether you are on track.
In short
- Eight runs, eight stations, always in the same order. Train the transitions, not just the parts.
- Twelve weeks in three blocks: base, build, race-specific, with a deload in week 8 and tapering in week 12.
- Even runs, controlled stations, practise Wall Balls often.
- Good technique on the sleds and the rower saves strength. A coach speeds this up enormously.
- Check the rulebook and weights with the organiser before you sign up.
Frequently asked questions about Hyrox preparation
How long does a Hyrox race take?
That depends on your division and your fitness. An independent analysis of more than 700,000 results comes to an average of about 1:35 hours for men and 1:50 hours for women (HyroxDataLab, as of September 2026). In your first race, what matters most is getting through evenly.
Are twelve weeks enough for a first race?
If you already train regularly, twelve weeks is a good timeframe. If you are starting from zero, extend the base block until three runs and two strength sessions a week feel easy, and only then start the build block.
Which division is right for beginners?
Open has the standard weights, Pro heavier ones. In Doubles the two of you run every kilometre together and split the stations, in the Relay four people share the race. For a first race, Open is a good choice, or Doubles if you have a partner.
Where do I find the weights for my division?
In the current rulebook on hyrox.com. Check it before you sign up, because weights and standards can change.
Do I need a coach for Hyrox?
No, the roadmap works on your own too. A coach is worth it mainly for technique on the sled, the rower and the SkiErg, and for pacing. In Fitiva you can start on your own, with Ava and your training diary, and bring in a coach whenever you want.
