What is HYROX?
HYROX is the world’s fastest-growing indoor fitness competition that combines 8 km of running (8 × 1 km) with 8 functional workout stations. It’s often called “the fitness race for every body” because it’s standardized worldwide – the same format, same stations, and same distances in every city.
Each station is performed for a fixed distance or rep count before running the next 1 km. The stations are:
| Station | Men Open / Women Open | Men Pro | Women Pro |
|---|---|---|---|
| 1. SkiErg | 1000 m | 1000 m | 1000 m |
| 2. Sled Push | 50 m (152.5 kg total) | 202.5 kg | 152.5 kg |
| 3. Sled Pull | 50 m (103 kg total) | 153 kg | 127.5 kg |
| 4. Burpee Broad Jumps | 80 m | 80 m | 80 m |
| 5. Rowing | 1000 m | 1000 m | 1000 m |
| 6. Farmers Carry | 200 m (2×24 kg) | 2×32 kg | 2×24 kg |
| 7. Sandbag Lunges | 100 m (20 kg) | 30 kg | 20 kg |
| 8. Wall Balls | 100 reps (6 kg / 9ft) | 100 reps (9 kg / 10ft) | 75 reps (6 kg / 9ft) |
Whether you’re aiming for a sub-70-minute elite time or just want to finish your first race, having the right HYROX workout plan is key. How Many Hours Should You Train Per Day?
One of the most common questions new athletes ask is how many hour workout in a day is ideal for HYROX training. The answer depends on your fitness level goalsand Workout Plan.
- Beginners often do well with 45–60 minutes daily.
- Intermediate athletes may need 60–90 minutes to handle more volume.
- Advanced competitors usually train 90–120 minutes per session.
Anything beyond this raises the concern of how much workout is too much. Spending three or more hours in the gym without proper recovery usually leads to fatigue, overtraining, and slower progress.
Why Workout is Important Beyond Competition
Even if you’re not preparing for an event, it’s crucial to understand why workout is important in everyday life. Consistent exercise improves cardiovascular health, builds muscle strength, reduces stress, and enhances mental resilience.
HYROX athletes enjoy these benefits while preparing for competition, but anyone following a hyrox workout plan gains improved stamina, functional strength, and a healthier lifestyle.
While both build fitness, HYROX is a better choice for athletes who enjoy endurance-based events.
Related: F45 training plan Hyrox 20 weeks
Beginner HYROX Workout Plan
If you’re new to this sport, start with a foundation-building program. The beginner hyrox workout plan focuses on light running, bodyweight strength, and functional drills.
Weekly Beginner Schedule (45–60 min per session):
- Monday: 20 min jog + 15 min core (planks, crunches) + stretching
- Tuesday: Strength basics (push-ups, lunges, kettlebell squats)
- Wednesday: Rowing 20 min + sled push practice (light load)
- Thursday: Mobility session or yoga (30–40 min)
- Friday: Interval running (6 x 400m with rests)
- Saturday: Bodyweight circuit (burpees, wall balls, lunges)
- Sunday: Rest
📥 Download Beginner HYROX Workout PDF
Intermediate HYROX Workout Plan
Once you’ve built endurance, it’s time to push harder. This plan balances running intervals, strength training, and race-style drills.
Weekly Intermediate Schedule (60–90 min per session):
- Monday: Running intervals (5 x 1km) + core work
- Tuesday: Upper body strength (bench press, pull-ups, push press)
- Wednesday: HYROX station practice (rowing, sled push/pull, wall balls)
- Thursday: Active recovery (light cycle + mobility)
- Friday: Lower body strength (squats, deadlifts, lunges)
- Saturday: Long run (8–10 km) + HYROX circuit (sled + burpees)
- Sunday: Stretching or yoga
📥 Download Intermediate HYROX Workout PDF
Advanced HYROX Workout Plan
For serious competitors, advanced training mimics race-day intensity. This means more volume, longer sessions, and heavier weights.
Weekly Advanced Schedule (90–120 min per session):
- Monday: VO₂ max intervals (8 x 800m sprints) + core strength
- Tuesday: Heavy compound lifting (squats, deadlifts, bench press)
- Wednesday: HYROX simulation (run 1km + station x 8 rounds)
- Thursday: Active recovery (swimming or light bike)
- Friday: Plyometric training (box jumps, sprints, burpees)
- Saturday: Long endurance session (15 km run + functional circuits)
- Sunday: Full rest day
📥 Download Advanced HYROX Workout PDF
Key Tips for Smarter HYROX Training
- Always warm up to prevent injuries.
- Mix endurance, strength, and mobility each week.
- Respect your limits—know how much workout is too much for your body.
- Prioritize sleep, hydration, and nutrition.
- Track your performance to stay motivated.
Essential Gear for HYROX Training & Race Day
- Shoes: High-cushion training shoes (Hoka, Nike Pegasus) or cross-trainers (NOBULL, Inov-8)
- Grip: Liquid chalk or lifting straps
- Heart rate monitor (for zone 2 runs)
- Sandbag & wall ball (for home/gym practice)
- Race belt for gels
Real Athlete Success Stories
“After following the 12-week Intermediate plan, I went from 1:38 to 1:12 in my second HYROX!” – Rohan S., Mumbai
“Never thought I could finish as a complete beginner. The scaling options made it possible. Finished in 1:46!” – Priya K., Delhi
FAQs
Q1. How many hour workout in a day should I do for HYROX?
Beginners: 45–60 minutes. Intermediate: 60–90 minutes. Advanced: 90–120 minutes.
Q2. How much workout is too much?
Anything over 3 hours per day without rest increases fatigue and injury risk.
Q3. Why workout is important if I’m not racing?
Regular exercise boosts overall health, energy, and resilience—even if you never compete.
Q4. Is HYROX the same as CrossFit?
No. While hyrox vs crossfit comparisons exist, HYROX focuses on endurance and fixed stations, while CrossFit emphasizes variety and explosive effort.
Q5. Should I use different workout plans as I progress?
Yes. Beginners need lighter sessions, while advanced athletes require longer and more intense training.
How long should I train for my first HYROX?
8–16 weeks depending on your current fitness level.
Can beginners do HYROX?
Absolutely! Choose Open division and scale movements.
HYROX vs CrossFit – which is harder?
Different beasts. HYROX is more endurance-focused; CrossFit has more skill.
Do I need a gym membership?
Yes for sleds and SkiErg, but many movements can be done at home or park.
When are HYROX events in India 2025–2026?
Delhi (Dec 2025), Mumbai (Feb 2026), Bangalore (Apr 2026) – check official site for updates.
Is HYROX suitable for women?
100% – Women Open and Women Pro divisions, plus doubles & relay options.
Can I do HYROX training at home?
Partially. Substitute sleds with weighted backpack pushes, etc.
Conclusion
A hyrox workout is more than just running or lifting—it’s about building complete fitness through structured programming. Whether you’re a beginner looking to improve stamina, an intermediate athlete chasing better times, or an advanced competitor preparing for race day, the right plan will guide your progress.
Download the free PDFs above to access detailed training plans for your level. Stay consistent, train smart, and balance effort with recovery to reach peak HYROX performance.
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