Your Complete HYROX Beginners Guide
Everything you need to train smart, race confident, and crush your first HYROX. Backed by 200,000+ race results.
HYROX = 8km running + 8 workout stations. You don't need to be elite. With 8-12 weeks of training, most beginners can finish their first race. This guide shows you how.
Your Beginner's Roadmap
Follow these guides in order to go from complete beginner to race-ready in 8-12 weeks.
What is HYROX? The Basics
Simple explanation of what HYROX is, the race format, and why it's perfect for beginners. Start here if you're completely new.
8-Week Beginner Training Plan
Complete week-by-week training plan to prepare for your first HYROX. Build endurance, learn stations, arrive race-ready.
Common Beginner Mistakes to Avoid
Learn the 10 most common mistakes first-timers make and how to avoid them. Better race, less suffering.
Beginner Benchmarks & Realistic Goals
What's a good time for your first HYROX? Set realistic goals based on age, gender, and fitness level.
Race Day Warm-Up Routine
The exact warm-up protocol used by top athletes. Arrive at the start line prepared and confident.
Complete First Race Guide
Everything you need to know for race day: check-in, transitions, pacing, recovery, and more.
I went from never doing a HYROX to finishing my first race in 1:52 using these guides. The training plan was straightforward, the tips were practical, and I actually enjoyed the process. If you're on the fence about trying HYROX — just do it. You won't regret it.
Frequently Asked Questions
Is HYROX hard for beginners?▼
HYROX is challenging but absolutely achievable for beginners. With 8-12 weeks of consistent training, most people with basic fitness can complete their first HYROX. The race is self-paced with no time limits, and over 60% of participants are recreational athletes, not elite competitors.
How long does it take to train for HYROX?▼
Beginners typically need 8-12 weeks of structured training to prepare for their first HYROX. This assumes you can already run/jog 5km. Training involves building running endurance (8km total in race), learning the 8 workout stations, and practicing transitions between running and stations.
What is a good first HYROX time?▼
For first-time HYROX athletes: Men average 1:40-2:00, women average 1:55-2:15. A good beginner goal is finishing under 1:45 (men) or 2:00 (women). Most importantly, completing your first HYROX is the real achievement — the time is secondary.
Do I need special equipment for HYROX?▼
Minimal equipment needed: running shoes, gym access for cardio machines (SkiErg, rower) and weights (sleds, kettlebells, sandbag), and workout clothes. Most gyms have the necessary equipment. For race day, just bring running shoes, water bottle, and your race kit.
Can I do HYROX if I'm not a runner?▼
Yes! Many HYROX finishers are not traditional runners. The race includes 8km of running but also 8 strength/cardio stations. If you can jog/walk 5km and are willing to train for 8-12 weeks building your running base, you can absolutely do HYROX. Start with our beginner training plan.
Get Your Free Beginner Pacing Guide
Download our Beginner Pacing Cheat Sheet PDF + get weekly training tips and race insights delivered to your inbox.
What you'll get:
- ✓Target pacing splits for your first HYROX race
- ✓Station time expectations for beginners
- ✓Weekly newsletter with data-backed training insights
- ✓Access to our full library of beginner guides
Ready for More Advanced Analysis?
Once you've completed your first HYROX, dive into our data-driven performance analysis to take your racing to the next level.