How to train for HYROX in Hyderabad

Know the course

Eight one-kilometre runs, each followed by a station: ski erg, sled push, sled pull, burpee broad jumps, rowing, farmer carry, sandbag lunges and wall balls.

The 12-week split

Two strength days, two compromised-running days, one long easy run, one station-skills session. Deload every fourth week.

• Compromised running: 6 × (800 m run + one station at race weight).
• Strength: keep squats, deadlifts and pressing heavy — they protect the sled and lunge stations.
• Skills: wall ball consistency and sandbag lunge cadence win more time than raw fitness.

Pacing

Run the first three kilometres 20–30 seconds slower than you think you should. Nearly every first-timer loses their race in the opening two runs.

FAQs

Do I need a HYROX-specific gym?

You need sleds, an erg, wall balls and space to run intervals — plus coaching that programmes the mix.

How long should I prepare?

Twelve weeks from a reasonable base of strength and running is a realistic first-race build.