HYROX has blown up for a reason: it’s simple, brutal, and weirdly addictive. The format is consistent—eight 1 km runs, each followed by a functional workout station—so training can be incredibly specific (and progress is easy to measure).
If you’re training for your first HYROX (or trying to shave minutes off your last one), the goal isn’t just “get fitter.” It’s get strong enough to move heavy loads efficiently, and build a repeatable cardio engine that holds up when your legs are cooked.
Here’s a science-backed way to train for HYROX—and how we build HYROX-ready athletes at BPM Fitness Centre in Victoria.
Step 1: Understand what HYROX actually demands
HYROX rewards athletes who can do three things well:
- Run efficiently under fatigue (repeated 1 km efforts)
- Produce force repeatedly (sled push/pull, carries, lunges, wall balls—high muscular endurance)
- Recover fast between hard efforts (heart rate control + pacing discipline)
The common mistake? Only doing “hard conditioning” and hoping strength shows up on race day. It usually doesn’t.
Step 2: Train HYROX like concurrent training (because it is)
HYROX: strength + endurance in the same sport. Research shows that combining strength and endurance can work extremely well, and the so-called “interference effect” is usually small when programming is smart and recovery is respected.
What this means for you: you don’t need to choose between lifting and conditioning—you need a plan that puts them together in the right doses.
Step 3: Use intervals to build a bigger “race engine”
HYROX is run-heavy. Improving your cardiorespiratory fitness (often measured as VO₂max/VO₂peak) gives you more “ceiling” to work with, which helps pace, recovery between stations, and the ability to surge without exploding.
Interval training is one of the most time-efficient ways to improve cardiorespiratory fitness across many populations, and recent reviews/meta-analyses consistently support HIIT’s ability to improve CRF.
Practical HYROX takeaway: 1–2 quality interval sessions per week beats doing random “redline” workouts every day.
Examples:
- Run intervals: 6–10 × 400 m @ strong/controlled pace, easy jog rest
- 1 km repeats: 3–5 × 1 km at target HYROX pace, longer rest early in a training block
- Mixed intervals: 3–4 rounds of (800 m run + SkiErg/Row) at controlled intensity
Step 4: Get strong where HYROX is heavy
Sleds, carries, lunges, and wall balls are where minutes disappear. Strength training isn’t just for performance—it’s a health multiplier long-term, and even modest weekly volumes of resistance training are associated with meaningful health benefits.
For HYROX performance, we care about:
- Leg drive + bracing (sled push/pull, lunges)
- Posterior chain endurance (hinges, rows, loaded carries)
- Grip and midline (farmer carry, sled pull, wall balls when you’re breathing fire)
Step 5: Practice “HYROX transitions” (the sneaky separator)
Most people train the stations and the running… but not the switch between them.
At BPM, a big part of HYROX prep is learning to:
- Run with controlled breathing, then hit a station without panic
- Keep technique when fatigued (especially wall balls + lunges)
- Pace early so you don’t die late
That’s why we program race-specific sessions that include running under fatigue + station mechanics, not just “hard for 45 minutes.”
Train for HYROX in Victoria with BPM Fitness Centre
If you want HYROX results, you need:
- a plan that blends strength + conditioning intelligently (concurrent training)
- intervals that build a real engine
- station technique and pacing practice
- coaching that keeps you progressing without getting injured or fried
That’s exactly what we build at BPM Fitness Centre — whether you’re brand new to HYROX or chasing a faster time. If you want help mapping out your training block (and getting the sleds, running, and stations dialed), book an Assessment and we’ll point you in the right direction.
References
Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., … Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462.
Huiberts, R. O., et al. (2023). Concurrent strength and endurance training: A systematic review and meta-analysis on the impact of sex and training status. Sports Medicine.
HYROX. (n.d.). The Fitness Race.
Shailendra, P., Baldock, K. L., Li, L. S. K., Bennie, J. A., & Boyle, T. (2022). Resistance training and mortality risk: A systematic review and meta-analysis. American Journal of Preventive Medicine.
Zhang, D., et al. (2025). Comparative effects of high-intensity interval training and sprint interval training on cardiorespiratory fitness and body composition: A meta-analysis. Frontiers in Physiology.
