What happens in a HYROX race?

The standard race format is eight 1 km runs, each followed by one workout station. The station order is SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. Check the official rulebook for current standards and your division.

Can I start if I have never raced HYROX?

Yes. Tell us you are preparing for your first race when you request an intro class. Our team can help you find a starting point for running, strength, and the race movements.

I have raced before. Can I train for a faster finish?

Yes. Share your next-race goal in the request form. Coach-led training can focus on pacing, station movement, and the transition back to running after each station.

Where can I train with ARCH in New Jersey?

ARCH Training has HYROX Training Club locations in Eatontown, Marlboro, and Freehold. Choose your preferred location when you request a free intro class; the team will confirm current class options and a time.

What should I bring to my first class?

Comfortable training clothes, sneakers you can run and lift in, a water bottle, and a towel. That's it. We'll handle the coaching, the equipment, and the plan for the session.

Is this an official HYROX program?

ARCH Training is an official HYROX Training Club across its Eatontown, Marlboro, and Freehold locations. Ask us about the current class options when you request your free intro.

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A beginner HYROX training plan: your first four weeks

A simple four-week on-ramp to the running, strength, and stations of a HYROX race. Read it free, save it, or print it.

By ARCH Training · Updated September 26, 2026

The race asks you to run eight times and complete eight stations in a fixed order. Your first month does not need to copy race day. Build repeatable running, learn the movements, and add the run-to-station transition gradually.

Week 1 / Find your starting point

Do two comfortable run or run-walk sessions, two full-body strength sessions, and one easy technique session on the SkiErg or rower. Keep an effort level that lets you finish each session ready to train again. Practice the squat, hinge, lunge, push, and carry patterns before adding speed.

Try this: Write down how long you can run comfortably and which station movements are new to you.

Week 2 / Build a repeatable rhythm

Keep two runs and two strength sessions. Make one run a set of controlled intervals: for example, repeat a short run with a walk or easy jog recovery. Add light sled work and a two-handed carry if equipment and coaching are available. The aim is clean movement, not a maximal session.

Try this: Finish your intervals at a pace you could repeat next week.

Week 3 / Connect runs and stations

Keep one easy run, one interval run, and two strength or station sessions. In one session, combine a short run with one station, recover, then repeat with another station. Notice what happens to your breathing when you start running again. Practice settling into a sustainable pace rather than sprinting away from the station.

Try this: Record how quickly you can return to controlled breathing after each station.

Week 4 / Rehearse, then recover

Try a manageable mini circuit: run, SkiErg or row, run, carry, run, and lunges. Use distances and loads suited to your current ability. Leave room for rest days, easy movement, and recovery. A four-week starter plan is a foundation, not a promise that you are race ready; extend the build according to your race date and experience.

Try this: Choose one next focus: running consistency, station technique, or a longer race-specific build.

How to use this plan

Swap days to fit your schedule and avoid stacking hard sessions back to back. If a movement hurts or you are returning from injury, get individualized guidance. The current official HYROX rulebook controls race distances, divisions, and movement standards; check it before preparing for a specific event.

Race rules and standards can change. Check the current official HYROX rulebook for your event and division.