Exclusive Insights · HYROX Your first HYROX in 12 weeks

From signing up to the finish line: how to build your preparation smartly.

6 minute readBy Joy and Kristien5 November 2026

Sporter duwt de sled tijdens een HYROX-training

You've signed up, or you're about to. Exciting, because HYROX is different from a regular running race. With this 12-week build-up, you'll be well prepared on the start line, even if it's your first time.

What is HYROX exactly?

A HYROX race consists of eight 1 km runs, each followed by a workout station:

SkiErg, 1,000 metres
Sled push, 50 metres
Sled pull, 50 metres
Burpee broad jumps, 80 metres
Rowing, 1,000 metres
Farmers carry, 200 metres
Sandbag lunges, 100 metres
Wall balls, 100 reps

You can race solo, as doubles or in a relay team of four. For your first race, doubles is often a great way to start: you share the work on the stations and you have each other.

The build-up in 4 phases

Week 1 to 4 · FoundationBuilding strength and laying a good running base. Two strength sessions and two easy runs per week. You learn the technique of each station.

Week 5 to 8 · BuildCombining running and stations. You learn to run on tired legs, just like in the race. Longer intervals, with weights building towards race weight.

Week 9 to 11 · SpecificSimulations of a half or full race. You discover your pace, practise the transitions and see where you lose time.

Week 12 · TaperLess volume, short sharp efforts and plenty of rest. That way you arrive fresh at the start, not tired.

A sample week in the build phase

Monday: lower body strength, such as squats, lunges and sled push
Tuesday: easy run, 30 to 45 minutes
Wednesday: rest or walking
Thursday: upper body and core strength, such as sled pull, rowing and farmers carry
Friday: rest
Saturday: HYROX circuit: 4 × 1 km runs, with a station after each run
Sunday: rest or easy cycling

Train less often? Three good sessions per week are also enough for a first HYROX.

Five pitfalls in your first race

1. Starting too fast

The first kilometre feels easy. That's exactly the problem. Run it slower than you think, because you'll badly need that energy later.

2. Only running

Many people mainly train their running fitness. But it's the sled and the wall balls that destroy your legs. Strength is at least as important.

3. Underestimating wall balls

A hundred reps at the end of the race, on legs that are already spent. So practise them when tired and split them into fixed sets, for example ten sets of ten.

4. No pacing plan

Decide in advance which running pace you'll hold. Anyone who runs on feel almost always starts too fast.

5. Skipping recovery

Twelve weeks of training is tough. Sleep, rest days and eating well determine whether you're fit or worn out at the start.

Coach's tip

Train the transition. The hardest moment of HYROX is the first 200 metres after a station. Your legs feel like lead. Practise that deliberately: in your regular training too, go for a short run straight after a station exercise.

On race day

Don't eat or drink anything new. Stick to what you used in training.
Arrive on time, so you can warm up without rushing.
Deliberately take the first kilometre easy.
Enjoy it. The atmosphere is amazing.

Training together for your HYROX

At Exclusive Gym we train on the same stations you'll face in the race: sled, SkiErg, rower, wall balls and sandbags. We create a plan that suits your level, your race date and your schedule. Solo or together with your HYROX partner. Read more about HYROX training or duo training.

HYROX training