A Hyrox Run Workout

Hyrox Training for Beginners: A Running Workout to Build Stamina and Confidence

Preparing for a Hyrox competition can be intimidating, especially if you’re new to running or still working on your endurance. But don’t worry—Hyrox is about consistent effort and determination, not just speed. If you’re around 10-12 weeks out from your first event, this simple yet effective running workout is perfect for building the stamina and mindset you’ll need on race day.

The Workout: 8 x 1km Efforts with 2-Minute Rests

This workout is designed to simulate the running components of Hyrox while building the endurance and mental toughness you’ll need during the race.

How It Works:

• Distance: 1km intervals, repeated 8 times (or as many as you can complete in an hour).

• Rest: 2 minutes of slow walking between efforts.

• Duration: If you’re running at a 5:00/km pace, the workout will take about 60 minutes. If not, simply do as much as you can in the hour. (Keep a record of how far you get within the hour).

Key Points to Remember:

• Landmarks Matter: Choose a 1km loop or an out-and-back route with clear landmarks. Having visual goals helps maintain intensity and gives you something to aim for.

• Don’t Stop Moving: The number one rule is to keep moving, no matter what. Even if you need to walk, focus on walking with purpose.

What If I Can’t Run 1km Yet?

If running a full kilometer feels out of reach, don’t worry—this workout is still for you. Start where you are and adapt:

1. Run What You Can: Jog for as much of the 1km as possible, then switch to a fast-paced walk.

2. Intentional Walking: Practice your walking with intent—this will help you during the transitions in Hyrox. Walk quickly and maintain focus, just as you would during the race.

3. Build Over Time: Track how far you run in each interval and aim to improve slightly every session. Even small gains will build your confidence and fitness.

Why This Workout Works for Hyrox

Hyrox events alternate between 1km running segments and functional fitness stations, so endurance and pacing are critical. This workout trains you to:

• Maintain effort across multiple intervals.

• Recover quickly and keep moving.

• Build confidence in your ability to handle race-like fatigue.

By focusing on consistent effort and gradually increasing your running distance, you’ll prepare both your body and mind for race day.

Tips for Success:

1. Warm Up and Cool Down: Spend at least 5-10 minutes warming up with dynamic stretches and a light jog, and finish with a cool-down to aid recovery.

2. Pace Yourself: Aim for a steady, sustainable effort. Running too fast at the start can lead to burnout.

3. Track Your Progress: Record how many intervals you complete and your running distance each time. Use this as motivation to improve.

4. Stay Positive: Every step forward, whether walking or running, is progress. Celebrate the effort, not just the results.

A Final Word for Nervous Beginners

Hyrox isn’t about being perfect; it’s about showing up and giving your best effort. This workout will help you develop the stamina, determination, and confidence you need to cross the finish line. Remember, the goal isn’t to run flawlessly—it’s to keep moving forward, no matter what.

Start where you are, trust the process, and know that every workout brings you one step closer to Hyrox success. You’ve got this!