Question 1

What is the ideal running-to-functional ratio for Hyrox?

Accepted Answer

Most Hyrox coaches recommend approximately 55% running and 45% functional training. Running forms the aerobic base needed for the 8km of running, while functional training builds the strength for the 8 stations. This ratio can shift slightly based on your strengths.

Question 2

How many hours per week should I train for Hyrox?

Accepted Answer

Beginners should aim for 5-7 hours per week, intermediate athletes 7-10 hours, and competitive athletes 10-14 hours. Quality matters more than quantity — 6 focused hours beats 10 junk hours.

Question 3

Can I train for Hyrox with only 4 weeks of preparation?

Accepted Answer

You can finish a Hyrox with 4 weeks of prep if you have a solid fitness base, but you won't race optimally. Ideally, plan 8-12 weeks of Hyrox-specific training. Under 6 weeks, focus on race simulation workouts rather than building fitness.

Is your training balanced for Hyrox?