HOW TO TRAIN FOR HYROX.

Hyrox includes 8km of running total. Start with 3 runs per week — one long run (8-10km easy pace), one interval session (8x400m at race pace with 90s rest), and one recovery run (5km easy). If you can comfortably run 10km, you have the base. Target: sub-6:00/km pace for race day.

1,000m on the SkiErg is station 1. Practice the arm-drive technique: hinge at the hips, pull handles to thighs, stay tall. Target pace: sub-4:30 for competitive, sub-5:30 for first-timers. Train 2x per week, 3 sets of 500m with 2-minute rest.

Sled push (50m) and sled pull (50m) are the most demanding stations. Push: stay low, drive through legs, short choppy steps. Pull: hand-over-hand technique, sit back into the pull. Train with 75-100kg for men, 50-75kg for women. If your gym doesn't have a sled, heavy prowler or tyre drags work.

80m of burpee broad jumps. This is where most athletes lose time. Practice the rhythm: drop, push up, jump forward, land soft. Don't rush — consistent pace beats fast starts. Train 3 sets of 20m twice per week.

1,000m on the rowing machine. Damper setting 4-6. Drive with legs first, then lean back, then pull arms. Target split: sub-1:55 for competitive, sub-2:15 for first-timers. Train once per week: 4 x 500m with 90s rest.

200m farmers carry (24kg per hand for men, 16kg for women). Grip is everything — use chalk if allowed. Walk fast, don't run. Keep shoulders back, core braced. Train weekly: 4 x 100m with your target weight.

100m of walking lunges with a sandbag (20kg men, 10kg women). Front-rack position on shoulders. Long strides, knee touching floor. This is the final station before the finish — you'll be exhausted. Train fatigued: do lunges at the end of workouts.

100 wall balls (6kg men, 4kg women to a 3m/2.7m target). Full squat depth, drive through hips, catch and descend in one motion. Break into sets of 20-25 with 10-15 second rests. Train 3x per week: 5 sets of 20.