If you're new to fitness or just starting your Hyrox journey, it can feel overwhelming. But the truth is, Hyrox is for everyone! Whether you’ve never lifted weights or run before, you can train and complete a Hyrox event with the right approach. Here’s how to build from absolute zero and prepare for race day.
1. Start with 3 Days a Week
If you’re brand new to training, consistency is more important than intensity. Start with three structured sessions per week that balance running, strength, and Hyrox-specific movements. As your fitness improves, you can gradually increase training volume if needed.
2. Focus on the Basics First
Before jumping into intense Hyrox workouts, build a foundation:
Running: Start with a mix of walking and jogging. Over time, work up to running 1km at a time comfortably.
Strength: Bodyweight exercises like squats, lunges, and push-ups help develop the strength needed for Hyrox movements.
Cardio Machines: Get comfortable using the SkiErg and RowErg, as they’re key parts of the race.
3. Don’t Be Afraid to Walk or Rest
Hyrox is designed to be challenging but achievable. Many competitors take breaks, walk parts of the race, and pace themselves. The goal is to build endurance gradually rather than burn out too quickly.
4. Follow a Structured Plan
Rather than guessing your workouts, follow a well-designed program. RUNROX offers 'Couch to Hyrox' plans that are specifically made for total beginners. These plans are affordable, easy to follow, and structured to help you improve safely.
5. Adapt Based on Your Fitness History
Everyone starts from a different place. If you’ve done some fitness before, you might progress faster. If you’re completely new, expect to spend several months building up. There’s no rush—your Hyrox journey is your own.
6. Use the RUNROX Fitness Finder Tool
Not sure where to start? The RUNROX Fitness Finder Tool helps determine the right plan based on your current fitness level. This ensures you’re following a program that suits your abilities and helps you improve efficiently.
7. Keep It Fun and Stay Consistent
Hyrox training should be challenging but enjoyable. Find ways to keep it fun—train with a friend, join a community, or set mini goals along the way. The key to success is staying consistent and trusting the process.
Ready to Get Started?
Hyrox is an exciting challenge, and with the right plan, anyone can complete it. If you're ready to train, check out RUNROX’s beginner-friendly plans and start your journey today!
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