HYROX Training at Home: Race Format, Station Substitutes and an 8-Week Plan
Quick answer: HYROX is a fitness race of 8 × 1 km runs, each followed by a functional workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. You can train for most of it at home with a power rack, cable pulleys, a barbell and plates, dumbbells and a large mat. Train 3–4 days a week, combining strength, running and "compromised running" (running straight after a station).
Key takeaways
- HYROX = 8 km of running + 8 workout stations, the same format at every race worldwide.
- Running is about half the race, so don't skip it.
- Strength endurance wins races: legs for sleds and lunges, grip for carries, a strong engine for wall balls.
- Most stations have home substitutes using a cable rack, barbell, dumbbells and a mat.
What is HYROX?
HYROX is a standardized indoor fitness race founded in 2017. Every event uses the same format, so you can compare times anywhere in the world. Participation has grown fast. Search interest in HYROX rose over 100% year over year in 2026, and it's one of the most-searched fitness events. Divisions include Open, Pro, Doubles and Relay, so beginners can race too.
The HYROX race format
| Order | Run | Station |
|---|---|---|
| 1 | 1 km | 1,000 m SkiErg |
| 2 | 1 km | 50 m sled push |
| 3 | 1 km | 50 m sled pull |
| 4 | 1 km | 80 m burpee broad jumps |
| 5 | 1 km | 1,000 m row |
| 6 | 1 km | 200 m farmers carry |
| 7 | 1 km | 100 m sandbag lunges |
| 8 | 1 km | 100 wall balls |
Station weights depend on your division and are updated each season, so check the official HYROX rulebook for current standards.
HYROX home training substitutes
| Station | Home substitute | Equipment |
|---|---|---|
| SkiErg | Standing cable straight-arm pulldown with a rope (high reps), or band pull-downs | High pulley + rope |
| Sled push | Heavy walking lunges, wall drives, or heavy leg extensions for quad endurance | Barbell or dumbbells; leg extension machine |
| Sled pull | Heavy standing cable rows or hand-over-hand rope pulls, leaning back | Low pulley + rope |
| Burpee broad jumps | Burpee + broad jump on a long mat | 6' × 12' or longer mat |
| Rowing | Rower if you have one; otherwise seated cable rows (high reps) + running intervals | Low pulley |
| Farmers carry | Heavy dumbbell or kettlebell carries; trap bar if available | Dumbbells / kettlebells |
| Sandbag lunges | Walking lunges with a sandbag, or a barbell on your back | Barbell + bumper plates |
| Wall balls | Dumbbell or barbell thrusters (if you can't throw to a 9–10 ft target) | Dumbbells or barbell |
A cable power rack covers the most stations. The GXMMAT X6 has dual 1:1 cables (true resistance for heavy sled-pull work), plus a pull-up bar and landmine, rated to 2,200 lb. The V6 and G5 include a double-head rope, ideal for SkiErg and sled-pull substitutes. Compare them in X6 vs V6 vs G5.
8-week HYROX home training plan (beginner)
Three or four sessions a week. Increase volume by about 10% each week, and take an easier week in week 5.
Day 1: Strength
- Back squat 4 × 6–8
- Romanian deadlift 3 × 8
- Walking lunges with a barbell 3 × 20 steps
- Standing cable row 3 × 12 (heavy)
- Farmers carry 4 × 40 m (or 4 × 45 seconds)
Day 2: Compromised running
4 rounds of: 1 km run → one station substitute (rotate through all eight across the week) → 2 minutes of rest.
Day 3: Engine intervals
- Warm up for 10 minutes
- 6 × 400 m runs at hard effort, 90 seconds rest
- Then 3 rounds: 20 thrusters, 15 burpee broad jumps, 30 cable rope pulls
Day 4 (optional): Easy long run
30–60 minutes at a conversational pace, building toward 10 km.
Recommended home gym setup for HYROX
- Cable rack: X6 ($749.99) or G5 ($449.99) for squats, lunges and cable substitutes
- Barbell + plates: 20 kg Olympic bar and 230 lb bumper plates (quiet and drop-safe)
- Long mat: a 6' × 12' or 6' × 16' exercise mat for burpee broad jumps and floor work
- Grip: workout gloves for heavy carries and rope pulls
HYROX tips for first-timers
- Pace the first run. Starting too fast is the most common mistake.
- Practice wall balls when you're tired. 100 reps at the end is where many races are lost.
- Train your grip. Farmers carries and sled pulls burn out forearms.
- Practice transitions. Running straight into a station is a skill you need to rehearse.
FAQ
What is HYROX?
HYROX is a standardized fitness race of 8 × 1 km runs, each followed by a workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.
Can you train for HYROX at home?
Yes. Use cable exercises for the SkiErg and sled pull, lunges and leg work for the sled push, dumbbell carries, barbell walking lunges and thrusters, plus regular running.
How long does it take to train for HYROX?
Beginners with a basic fitness level often train for 8–12 weeks before their first race, 3–4 sessions a week.
How long does a HYROX race take?
Most finishers take between about 1 and 2 hours. Elite athletes finish in under an hour.
What equipment do I need for HYROX training at home?
A power rack with cable pulleys, a barbell and bumper plates, dumbbells or kettlebells, a long exercise mat and good running shoes cover nearly every station.
Written by Yuvien Royer for GXMMAT. HYROX is a trademark of its respective owner; GXMMAT is not affiliated with HYROX.
