Couch To Hyrox
If you're reading this, chances are you're either considering signing up for your first Hyrox race or you've already committed and want to ensure you're properly prepared.
I’m Matt Grimshaw (Coach Grimmy), founder of Sisu, a Hyrox affiliated gym for the past four years. In that time, we’ve worked with everyone. From first-time competitors looking to complete the course to elite racers chasing podium finishes at the World Championships.
Hyrox is unlike any other fitness event—it’s a true test of endurance, strength, and mental resilience. Whether your goal is simply to cross the finish line or push for a competitive time, this guide will cover everything you need to know to go from the couch to conquering your first Hyrox race.
What Is Hyrox & Race Layout?
Hyrox is a global fitness race that combines functional strength exercises with endurance-based running. The format is standardized worldwide, meaning every competitor races under the same conditions, no matter the location. The event layout is as follows:
1km run
Functional station (ski, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, lunges & wall balls)
Repeat for 8 rounds until you reach the finish line
This blend of running and functional strength makes Hyrox a unique all-around test of fitness, demanding both cardiovascular endurance and muscular stamina.
Why Has Hyrox Become So Popular?
Hyrox has exploded in popularity because it bridges the gap between functional fitness and endurance racing. Unlike CrossFit, which has constantly changing workouts, Hyrox is standardised, making it easy to compare performances across events and track personal progress. Here’s why it’s attracting more competitors every year:
Accessible to all levels – Whether you’re a gym newbie or a seasoned gym user, you can scale your approach and compete.
Clear progression – With a repeatable format, you can measure your improvement race after race.
A mix of strength and endurance – It appeals to both lifters who want to improve their engine and runners looking to develop full-body strength.
Community-driven – The atmosphere at events is electric, and training with others makes the journey even more rewarding.
“Strength is a key component in Hyrox, and maintaining it throughout your training cycle is essential.”
The Biggest Mistakes People Make When Training for Hyrox
To maximise your performance and avoid setbacks, steer clear of these common training mistakes:
1. Underestimating the Running Volume
Many first-time racers overlook the fact that Hyrox includes 8km of running—broken into 1km intervals between stations. If you haven’t built up your running endurance, you’ll struggle to maintain intensity across the entire event.
2. Ignoring Movement Mechanics
Movements like sled pushes, farmer's carries, and wall balls demand proper technique. Poor mechanics = wasted energy and slower times. If you’re inefficient in these movements, fatigue will set in fast.
3. Only Doing Simulation Training
Too many athletes hammer themselves with brutal workouts every session, thinking more intensity equals better results. Hyrox requires a strategic balance of volume and intensity, too much all-out effort leads to burnout, not progress.
4. Dropping Strength Work Too Early
Some competitors stop lifting heavy too soon before race day. Strength is a key component in Hyrox, and maintaining it throughout your training cycle is essential.
How To Train Smart for Your First Hyrox
1. Master the Hyrox Movements in Isolation
Each Hyrox exercise has a technical component that can make or break your performance. Focus on:
Sled push & pull mechanics – Foot placement, body angle, and controlled pacing are crucial.
Wall ball efficiency – Learn how to cycle reps without burning unnecessary energy.
Rowing & SkiErg technique – Proper pacing and form will save valuable seconds and conserve energy.
Dialing in these mechanics before race day will improve efficiency and prevent fatigue from creeping in too soon.
2. Gradually Build Your Running Endurance
Running makes up half of the event, so progressively increasing your mileage is essential. Your training should include:
Steady-state runs – Building aerobic capacity through longer, lower-intensity runs.
Interval training – Mimic race conditions with 1km repeats at your target Hyrox pace.
Compromised sessions – Transition from running into strength work to replicate race-day fatigue.
Don’t leave your running until the last minute—start early and build up gradually.
3. Maintain Strength Training Right Up to Race Day
A big mistake is dropping any lifting too early in the training cycle. Hyrox demands both power and endurance, so keep strength work in your program until a few weeks out. Prioritise:
Heavier compound lifts (squats, deadlifts, lunges) to maintain strength levels.
Grip endurance – Farmer’s carries, sled drags, and rowing all require grip stamina.
Functional strength – Train Hyrox-specific movements with similar movement patterns such as a barbell thruster translates to better wall balls.
Strength work should taper before the race, but keeping it in your program will ensure you’re powerful when it matters most.
The Downsides of Only Focusing on One Area
Some athletes fall into the trap of only training for either endurance or strength, but not both. Here’s why an unbalanced approach won’t work for Hyrox:
Only focusing on endurance? You’ll struggle with sled work, lunges, and wall balls when fatigue sets in.
Only focusing on strength? You won’t have the cardiovascular capacity to maintain pace across 8km of running.
Hyrox requires a hybrid approach—balancing both endurance and strength is key to success.
Ready to Get Started?
At Sisu, we’ve coached countless athletes through their first Hyrox race, providing structured programming, expert coaching, and a supportive community to keep you on track. Whether you’re just getting started or looking to improve your race time, we’ve got the tools to help you succeed.
If you’re serious about taking on Hyrox, drop us a message or come down for a session. Let’s get you race-day ready!
Hope you found this useful.
All the best
Coach Grimmy
