Hyrox: the plan for your profile
8 × 1 km of running, 8 strength stations in between: Hyrox is the ultimate hybrid event — and the classic trap for both “pure runner” and “pure gym” profiles. The right preparation depends entirely on which side you come from.
How many weeks? It depends where you start
| Your profile | Preparation time | Sessions / week | Realistic goal |
|---|---|---|---|
| Regular runner, little strength work | 12 to 16 weeks | 3-4 (incl. 2 strength) | Finish around 1:40–1:50 |
| Gym regular, little running | 12 to 16 weeks | 4 (incl. 2-3 runs) | Finish around 1:35–1:45 |
| Both: you run AND you push | 8 to 12 weeks | 4-5 | Sub 1:30 |
| Competitor (doubles, pro) | 8 weeks of specific work | 5-6 | Target time / qualification |
Hyrox is won on trade-offs: every extra hour of running is an hour less of strength, and vice versa. Greg arbitrates based on YOUR real segment times.
💬 The plan is the foundation. Chatting with Greg is the secret weapon.
During a Hyrox build, questions come daily: too sore to run? How heavy on the sled? UpGreg's edge: your coach answers at any hour, with your data in front of him.
Excerpt of a typical conversation with Greg in the app
What Hyrox actually demands
- “Compromised” running: anyone can run 8 km. Running 8 × 1 km interrupted by sled pushes is another sport — it's trained through combos.
- Strength-endurance, not max strength: 100 wall balls don't require a big squat, they require a decent squat repeated 100 times.
- Surgical pacing: going 10 s/km too fast over the first 3 km gets paid back on the burpee broad jumps.
Sample week (12 weeks, runner profile, mid-plan)
- Tuesday — run: 6 × 1,000 m at Hyrox pace, short recovery
- Thursday — strength: sled push/pull, weighted lunges, farmer's carry, core
- Saturday — hybrid session: run + station combos (the heart of the plan)
- Sunday — 45-min easy jog
The stations that hurt (and how to prepare them)
- Sled push/pull: the station that surprises everyone. Nothing replaces it — repeat it, loaded, on heavy legs.
- Burpee broad jumps: 80 m that feel like 800. Train in short blocks, technique before speed.
- Wall balls: the last station, on empty legs. Train them at the END of sessions, never fresh.
- SkiErg / Row: technique first — 10% more efficiency = 2 stations saved.
And between sessions: the WOD library
99 ready-to-do sessions, filterable by length, equipment and level — every movement explained step by step. Greg picks from it when it serves your build, and you can help yourself too.
Open the library →Frequently asked questions
Running or strength: which gets priority?
Your weak point. Hyrox rankings are mostly decided on the runs (8 km total), but a runner profile loses more time on a failed sled than on 10 s/km. Greg arbitrates from your timed segments.
What equipment do I need to train?
Access to a gym with a sled, kettlebells and wall balls is a real plus. No sled? Improvised prowler pushes, hill runs and weighted lunges limit the damage.
Open, doubles or pro for a first race?
Open (standard weights) for a first. Doubles are a great entry if you want to share the effort — and the suffering.
How long does a first Hyrox take?
Between 1:20 and 1:50 for most well-prepared first-timers in Open. The smart goal: negative-split the race instead of exploding at km 4.
What are the Hyrox distances and stations?
A fixed format, identical everywhere in the world: 8 km of running split into 8 × 1 km, interspersed with 8 stations: SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmer's carry (200 m), sandbag lunges (100 m) and wall balls (75 to 100 reps depending on category). Same course, same order everywhere — which is what makes times comparable from city to city.
« Hyrox is a data coach's paradise: 8 timed run segments, 8 measurable stations — I see EXACTLY where you lose time. My plan attacks your two worst stations and protects your running. And when you message me that the sled wrecked your legs, I don't reply with a motivational quote: I recalibrate your week. »
Understanding AI sports coaching →
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