How Do You Train for HYROX? Full Training Plan and Recovery Tips
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Time to read 4 min
HYROX is quickly becoming the global benchmark for functional fitness competitions. Combining endurance and strength across a fixed format, HYROX challenges even the fittest athletes. Whether you're eyeing your first race or aiming for a personal best, this guide will help you plan your HYROX training with confidence.
You'll find expert tips on how to structure your workouts, improve your running and strength, and most importantly, how to recover effectively.
From start to finish, this article is designed to set you up for HYROX success with a clear and practical plan. You will also learn how The Age Defence System is your best companion for HYROX training recovery. Read on to learn more.
Table of contents
How to Train for HYROX 1. Understand the HYROX Format 2. Build Your Running Engine 3. Train for the Functional Stations 4. Strength and Conditioning 5. Recovery and Mobility 6. Fuel and Nutrition 7. Mindset and Mental Prep 8. Practise Race Simulations 9. Plan Your Taper How to Improve HYROX Recovery and Performance Helpful Tools or Resources Frequently Asked Questions
How to Train for HYROX
1. Understand the HYROX Format
Before jumping into training, understand what HYROX entails:
8 x 1 km runs
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Each followed by a functional workout station:
SkiErg
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmers Carry
Sandbag Lunges
Wall Balls
The format is consistent across all races, so your training can be very specific. Read more about The Fitness Race on the official HYROX website.
Photo from The Standard UK
2. Build Your Running Engine
Running makes up half of the race, so it deserves focused attention:
Include tempo runs, intervals, and long steady runs
Practise running under fatigue
Alternate running days with recovery sessions to avoid injury
3. Train for the Functional Stations
Each station targets different muscle groups and skills:
SkiErg and Rowing: Develop rhythm and aerobic efficiency
Sled Push/Pull: Focus on lower body strength and grit
Burpee Broad Jumps: Train explosive power and flexibility
Farmers Carry: Grip strength and posture are key
Sandbag Lunges and Wall Balls: Work on endurance and coordination
Combine these with short runs to mimic transitions
4. Strength and Conditioning
Strong, resilient muscles prevent injuries and improve performance:
Incorporate compound lifts: squats, deadlifts, lunges
Add bodyweight movements: push-ups, pull-ups, planks
Train in circuits to build both strength and cardiovascular capacity
Photo by Alexandre ricart on Unsplash
5. Recovery and Mobility
Recovery is where progress happens. Here, quality matters more than quantity:
Prioritise sleep and rest days
Stretch and foam roll regularly
Integrate mobility work to keep joints healthy
Pro Tip: Support recovery with targeted supplements like The Age Defence System . Formulated to reduce inflammation and oxidative stress, it’s designed to help you recover faster and train harder.
6. Fuel and Nutrition
Smart fuelling supports performance and recovery:
Eat balanced meals with protein, carbs, and healthy fats
Hydrate before, during, and after workouts
Test your race-day nutrition strategy during long sessions
7. Mindset and Mental Prep
Training your mind is as vital as training your body:
Use visualisation techniques
Set achievable mini-goals within each session
Embrace discomfort – it’s part of the journey
Photo by Ketut Subiyanto.
8. Practise Race Simulations
Full or partial race simulations help with pacing and mental prep:
Time yourself to understand how transitions affect performance
Wear your race kit and test your hydration/fuelling plan
Review and tweak based on performance
9. Plan Your Taper
The final 1 to 2 weeks before race day should focus on:
Reducing training volume
Maintaining intensity
Maximising rest and recovery
Don’t forget: This is the ideal time to double down on products like The Age Defence System to support immunity and recovery during peak stress.
How to Improve HYROX Recovery and Performance
HYROX is a rewarding challenge that pushes your body and mind. With a structured training plan, good nutrition, and adequate recovery, anyone can improve their performance.
Formulated with scientifically backed ingredients, The Age Defence System is designed to help your body perform at its best — and bounce back faster after every workout.
Ready to take your training to the next level? Here's how it works:
Reduces Post-Workout Stress
Glutathione helps athletes recover faster, feel less tired, and perform better by reducing stress on the body and improving oxygen use and blood health.
Boosts Cellular Recovery
The Age Defence System contains NMN, which boosts NAD⁺ levels to support energy, reduce muscle fatigue, and improve performance.
Better Performance & Recovery
Hyrox training is tough, and The Age Defence System with spermidine helps speed up recovery by supporting cell clean-up through autophagy and protecting muscles from exercise-related damage.
Promotes Anti-Inflammatory Support
With anti-inflammatory ingredients like curcumin, it helps manage inflammation caused by intense functional workouts, reducing downtime and keeping you consistent.
Built for Consistency and Longevity
Whether you're prepping for your first Hyrox or chasing a PB, long-term resilience matters. The Age Defence System supports sustainable training , so you don’t burn out or break down halfway through your plan.
To truly maximise your efforts, support your training with The Age Defence System . It’s built for athletes who want to perform at their best, stay energised, and recover faster.
Helpful Tools or Resources
Official Hyrox Training Plan – Ideal for beginners or those training 3 to 6 months out
Video Library for Tutorial from Hyrox Judges – Demos of sled push, ski ergs, burpees and more.
Race Day Requirements – Covers categories, race format and a questionnaire to help you understand your race level.
The Age Defence System – The best Hyrox training recovery supplement on the market.
Frequently Asked Questions
What is HYROX training?
HYROX training combines endurance running with functional fitness exercises to prepare for an event that includes eight 1km runs interspersed with workout stations.
How long should you train for HYROX?
Most people benefit from 8 to 12 weeks of focused training. Beginners may need longer to build endurance and strength.
Do I need to be an elite athlete to do HYROX?
No. HYROX is for all fitness levels, with categories for singles, doubles, and age groups.
What should I eat before a HYROX race?
Eat a balanced meal with carbs and protein 2 to 3 hours before. Hydrate well and avoid anything new on race day.
How do I recover from HYROX?
Take 2 to 3 days of active recovery and support your system with hydration, stretching, and supplements like The Age Defence System .
