What It’s Really Like to Compete in HYROX (From Someone Who Trains for a Living)
- Ashley Marie
- 3 days ago
- 12 min read
Updated: 3 days ago
You can't scroll a social media feed in 2025 without seeing HYROX mentioned. Everyone’s talking about “functional fitness” like it’s the new CrossFit. I spent a long time training for Hyrox and have competed twice, first time in the mixed doubles division, and most recently in the open women's division . I want to give you my top tips for HYROX training and dealing with the race day reality.
Whether you’re going solo, with a partner, or on a team of four, HYROX is all about you versus you. It’s about showing up, doing your best, and crossing that finish line—no matter what.
The most inspiring part?
People from all walks of life train for months and show up to HYROX events across the world for deeply personal reasons. It’s raw, it’s real, and it’s one of the most motivating experiences you can witness.
What Is HYROX?
HYROX (“HIGH-rocks”)is a global fitness race that combines running with functional strength and endurance workouts. The name itself comes from “hybrid” and “oxygen,” which is fitting—because you’ll need a good mix of strength, cardio, and lungs of steel to get through it.
Before race day, you’ll choose a division: Open or Pro, and either Solo, Doubles, or Relay. Open is designed for the general athletic population—still tough, but with more manageable weights. Pro is for those with higher competitive goals or serious strength backgrounds.
Weights and target distances stay the same no matter where you race, but they differ by gender and division. You’ll find the exact standards on the HYROX website or your event confirmation email, and it’s worth training with those specifics in mind so you’re not surprised when the sled feels like it’s glued to the floor.
We’ll go step by step through the HYROX event, but here’s the overall layout of the course. This is for the solo female version. You can see the specifics by gender or type of race at the HYROX website.
1 km run
1000 m ski erg
1 km run
50 m Sled push weight 165 lbs
1 km run
50 m Sled pull 110 lbs
1 km run
80 m burpee broad jumps
1 km run
1000 m row
1 km run
Farmers carry 35lbs
1 km run
100 m Lunges 22 lbs
1 km run
Wall balls 9 lbs
Step-by-Step HYROX Advice
Here’s what to expect if you’re thinking about taking on a HYROX race. I break it down, stage by stage, so you know exactly what you're in for—no surprises, just sweat. I've also added some tips to help with your HYROX training.
The Tunnel: Where It All Begins
Before the race begins, you enter the tunnel, and this moment is electric. You’re surrounded by fellow competitors, each with their own goals, nerves, and fire. The adrenaline is pumping, endorphins are surging, and every sense feels heightened. This is the calm before the storm in the final six minutes, Before launching into go mode. In the tunnel, you’re given a quick debrief: the race rules, reminders about penalties, how the run laps work, and crucial directions through the rock zone (the transition space between each run and workout station). It’s not just about physical strength; it’s about being mentally sharp and race-aware.
There’s even a short guided meditation. You close your eyes, breathe deep, center yourself, and high-five your partner or fellow athletes. It’s grounding and emotional. Because this is why you train so hard. This is why you show up.
Then comes the 30-second countdown. The energy is unmatched. The 3… 2… 1… GO moment is life-changing. That gate bursts open, and the race begins.
Run 1: Settling In
The first run is usually a bit shorter and acts as your warm-up lap. For me, even though I was riding a wave of adrenaline, I made an effort to settle in, stay relaxed, and pace myself. This was my moment to focus and prepare for what was ahead.
The running segments in HYROX are more than just laps — they’re mental checkpoints, for me, opportunities for recovery, and places where small strategies make a big difference.
Here’s what worked for me:
I wore two ponytail holders on one wrist. After finishing my first lap, I moved one to the other wrist. After lap two, I moved the second one — this helped me track my laps and stay focused.
There’s also a screen on the course that displays your lap count — keep an eye on it. Missing a run lap can result in a seven-minute penalty, and that’s a huge blow to your time.
On-course movement tips:
I liked to stay more on the inside of the track. On the turns, I’d slow slightly to stay controlled, then speed up on the straightaways to make up time.
Be mindful of the fast lane. Some competitors are flying, either chasing a personal best or racing to qualify for pro status. Use the fast lane only when passing, then shift back out — it’s a sign of respect and helps everyone perform their best.
These small details — awareness, pacing, etiquette — can seriously elevate your race-day experience and your overall time.
Station 1: 1,000m SkiErg
Pulling yourself through 1,000 meters on the SkiErg might sound simple, but don’t be fooled. It’s a full-body test of strength, cardio, and mental grit.
While training, this was my hardest station, but race day, I cruised. I finished just under 5 minutes, pulling continuously, focusing on keeping my pace steady. It was a lung-burner.
My Tips:
Use your legs! Don’t just pull with your arms—drop into a mini squat and drive with your lower body to save energy.
Breathe intentionally. I practiced box breathing while training (inhale for 4, hold for 4, exhale for 4), and even though I couldn’t stick to that exact rhythm during the race, deep, focused breaths really helped me push through.
Train with variety. I did both 1,000m endurance sets and SkiErg sprints to build both strength and stamina. That mix helped carry me through when it counted.
Run 1: Hydration & Mental Reset
Coming off the SkiErg, I was already feeling it, and that first 1K run hit hard. One kilometer may only be about half a mile, but when you add in the rock zone — the space you navigate between the run and the next station — it feels longer. A lot of competitors sprint through the rock zone, but I used it as a moment to reset.
There are hydration stations with water and Gatorade, and I made it a personal goal to run into the ingate, stop at the hydration table, take a sip, breathe, and then move toward the next station. That brief pause gave me exactly what I needed — I was dealing with dry mouth from nerves and intensity, so the hydration truly helped fuel me for what was next.
Station 2: Sled Push (165 lbs – Women’s Category)
Let me just say — this sled was heavier than expected. It honestly caught me off guard. The weight was 165 lbs, but it’s not just about the number — it’s about the turf. Depending on the surface, that sled can feel like it’s glued to the ground.
I quickly realized that the key here is mental strength. I had to talk myself into it. Every single station felt like a solo battle — me versus me. Everything else blurred out, and it became a mental challenge as much as a physical one.
My top tips for sled push success:
Start with a powerful double-leg push-off to get momentum.
Use small, consistent steps instead of big strides to keep pressure over the sled and transfer power more efficiently.
Think about driving from your toes with a slight running rhythm — it helps with control and movement.
Choose your push position wisely. I trained with extended arms, but in the race, I switched to a shoulder-driven approach — pressing my upper body into the bars while powering through with my legs. It gave me better leverage.
Keep a flat back, brace your core, and take it one step at a time.
I did have to take a break mid-lap — and that’s okay. I took a few deep breaths, reset, and gave it another strong push-off. To my surprise, I crushed this station with a solid time. That was a big boost for me mentally, especially since I thought this one would be a breeze and the next station, the sled pull, would be the real test.
Station 3: Sled Pull (110 lbs – Women’s Category)
This was the station I feared the most — but surprise, surprise, it ended up feeling easier than the sled push. The sled pull is no joke, but it’s also a mental checkpoint: you’re about 30% into your total race time here. That means you can’t afford to burn out, but you do want to stay strong and efficient.
My go-to technique:
First, get the slack out of the rope.
I grabbed the rope with one hand in front of the other, then squatted down.
As I stood up, I’d step backward, keeping my arms straight, pulling the sled in with a combo of leg drive and upper body strength.
Repeat: squat, pull, step.
Tips to avoid penalties or fumbles:
Stay inside the box — stepping out can cost you.
Watch out for rope buildup behind you — it’s easy to trip if you’re not mindful.
Breathe deep, focus on the rhythm: inhale, squat, exhale, pull, walk. Your arms will feel it, but once you’re done, the next 1K run is a form of active recovery. And by “recovery,” I mean shaking out those burning arms while still fighting through brutal miles.
Station 4: Burpee Broad Jumps (80 meters)
I really thought this would be my strongest station — I love a good burpee — but this one crushed me. After the intensity of the sled push, sled pull, and another 1K run, I hit this station completely gassed. My heart rate was through the roof, and I had zero time to recover before diving into 80 meters of nonstop burpee broad jumps.
Here’s what you need to know:
You must start behind the white line, or you’ll get penalized.
With every jump, your hands must land where your feet do — no cheating the distance.
You must land with both feet at the same time and avoid stepping forward before starting the next rep.
My technique:
Drop your chest fully to the ground, then step up.
Jump low and long — don’t waste energy jumping high.
Find a steady rhythm and manage your breathing — this is a burnout zone if you’re not careful.
Whenever I needed a moment, I stood up tall, kept my hands above my head, and took two deep breaths with my head above my heart — that helped reset my system before diving back in.
💡HYROX TRAINING TIP: Incorporating plyometrics and leg strength work into your prep really pays off here. It’s all about explosive power, endurance, and grit.
Station 5: Row (1,000 meters)
Another station I was nervous about — but this time, I crushed it. The row ended up being a proud moment for me, and I truly credit smart training for helping me succeed here. It’s not about sprinting — it’s about pacing with purpose.
💡PRO TIP: Practice getting in and out of the foot straps ahead of time. Efficiency matters when you’re under pressure and racing the clock.
My rowing technique:
Push back first with your legs, then follow through with a strong arm pull.
On the return: arms go first, then legs — smooth and rhythmic.
I started slower in the first 200 meters to catch my breath and find my rhythm.
The goal: Just. Keep. Moving.
Most people finish the row in 3–5 minutes, and while it feels like forever, it’s over faster than you think. Don’t panic — pace smart.
Focus on what feels strong that day:
Legs feeling fresh? Use them for a powerful push.
Arms have juice? Make each pull count.
Instead of going for speed, I rowed with intention. Fewer, more powerful strokes helped me hold a consistent pace and eat up meters without burning out.
Station 6: Farmer’s Carry (200 meters with 35 lb kettlebells)
Out of all the stations, this one felt the easiest for me. The distance is short, and the goal is simple: keep moving. Quick tip: Don’t skip the chalk!
Grip matters here, and chalk helps you hold on tighter, longer. I highly recommend grabbing some before you pick up those kettlebells.
My technique:
I held the kettlebells at the top curve of the handle (instead of the flat part) — this helped distribute the weight better and kept me balanced.
I aimed to go unbroken — no setting them down.
I used my core for stability and focused on taking it one step at a time through the shoulder burn.
You’ll see some people jog or even run to this station, and that really separates placements. I went with a fast-paced walk and was proud not to drop the weights, but I didn’t rank super high here. Still, I got through it strong and steady.
It’s a short, spicy effort. Push through the burn and keep your eyes forward.
Station 7: Sandbag Lunges (100 meters with a 22 lb sandbag)
At this point in the race, your legs are cooked, your lungs are burning, and your mind is screaming — but this station is all about grit. The sandbag lunge is less about speed and more about consistency, control, and mental toughness.
Key rules to remember:
The sandbag must stay on your upper back — if it falls off or hits the ground, you’ll get penalized. Even during breaks, it must rest on your back.
Your back knee must tap the ground every rep, and you must alternate legs.
Miss a tap or switch legs incorrectly? You’ll get a warning. A second warning = a five-second penalty.
Don’t risk it.
My tips for making it through:
Practice your grip and placement in training — find the sweet spot on your back that’s secure and balanced.
Take big steps and slightly hinge forward to better activate the glutes and take pressure off your quads.
I leaned slightly to the side of my stepping leg to create more room and stability — this kept me moving with better form.
It’s “only” 100 meters, but it feels like a full-on battle. It tests your endurance and your ability to stay sharp when you’re exhausted.
🧠Mindset shift: This is the final big test before your last run and final station. You’re so close — you can feel the finish line. Lock in, push forward, and remind yourself: you didn’t come this far to stop now.
Station 8: Wall Balls (100 reps with a 9 lb ball – Women’s Standard)
This was by far the hardest station for me — physically, mentally, and emotionally. After everything your body has been through, 100 wall balls feels like a mountain. I truly didn’t think I’d finish at one point, but I pushed through one rep at a time. It was brutal — and it was a battle. But I finished.
Let’s talk about what matters here:
1. Target Height Matters — Know Your Zone
Practice hitting the correct target for your division. I trained too high and ended up getting over 10 no-reps for missing the sensor in the women’s target zone.
HYROX now uses target sensors — if you don’t hit that exact spot, it won’t count.
2. Squat Depth is Non-Negotiable
Your hips must drop below your knees — every time. No exceptions.
If your squat isn’t deep enough, the judge will warn you. If it happens again, they’ll place a box under you that you have to tap. It’s humbling — and a time suck.
3. Form Tips That Saved Me:
Go wide with your stance to allow for a deeper, more stable squat.
Use the momentum of your hips, not just your arms, to toss the ball.
Your arms will fatigue first, so protect them by generating power from your legs.
Keep the ball close to your chest on the catch to reduce shoulder strain.
Maintain a neutral spine and start your squat as you catch — keep it fluid and efficient.
4. Train for Endurance
Wall balls are a grind. Train with heavier weights, longer sets, and explosive leg work.
Aim to build the kind of muscular endurance that allows you to hold a rhythm, even when you’re drained.
Some athletes go unbroken here, which blew my mind. But that’s the payoff of focused, smart training.
My final message: This station is proof of your mental toughness. You’ve made it this far, and every rep here is one step closer to that finish line. Stay grounded, breathe, and just. keep. going.
The Finish Line: 90 Minutes and 12 Seconds of Grit
And just like that, I finished HYROX in 90 minutes and 12 seconds. What. An. Adrenaline. Rush.
This race is a true testament to strength, grit, and endurance. It’s not easy, but it is doable. Because HYROX is designed for everyone. Whether you’re solo, in a pair, or on a team, it’s always you versus you.
Crossing that finish line? Pure relief, power, emotion, and fun. It was a flood of everything I had trained for — the sacrifices, the sweat, the doubt, the determination — all wrapped into one epic moment of self-accomplishment.
If you’re looking to challenge yourself in a way that pushes your mind and body to new limits, I cannot recommend HYROX enough. Set the goal, show up, and see what you’re made of. To see more of my HYROX training program and how I prepared for this big event, follow my Instagram.
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