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How should I train for my first HYROX?

Train for your first HYROX by building three things: running endurance for roughly 8 km under fatigue, strength in the eight station movements, and race familiarity through simulations that rehearse the order and transitions. A coached plan that blends running and strength across the week is the most reliable path to a strong first finish.

This is a direct answer from the CrossFit BC coaching team. Short version first, then the detail and the local context for training in Vancouver. If you want the same answer applied to your own situation, a coach will walk through it with you in person.

Common questions

What should my first HYROX training week look like?

Aim for two to three runs mixing easy volume and intervals, two strength sessions covering the station movements, and at least one session that rehearses the race order and transitions.

How do I practise HYROX transitions?

Run straight off a station into a short run, known as compromised running. Rehearsing that handoff in training is where most first-timers save the most time on race day.

Do I need special equipment to train for HYROX?

Access to a SkiErg, sled, rower, and wall-ball target helps you rehearse the real movements, which is why training at a gym set up for HYROX is a big advantage.