But before we're put to the test, let's take a look at what proper Hyrox prep looks like, and the bare minimum you can (probably) get away with if you want to show up to a competition without a ton of training.
You can compete in Hyroc solo, in doubles, or as a relay team. Naturally, your strategy will depend on which format you’re attempting. For doubles specifically, both athletes run together, but you can split the functional movements however you want. That's where smart planning can make a real difference, and where Beth and I are currently scheming to the best of our ability.
What does Hyrox training actually look like?
If you're aiming to genuinely compete—that is, to push your time and finish strong—Cotter recommends starting at least 12 weeks out, and ideally, give yourself 16 weeks. That's enough runway to build a running base, develop muscular endurance across all the stations, and reduce injury risk. But what if you don't have 12 weeks? What if you have, say, one week?
Unlike Crossfit (to which it is constantly compared), Hyrox is fundamentally a running race. "The run is the limiting factor for most people, and it takes up the most time in the race," Cotter says. "So at bare minimum, you should be able to confidently run an 8K [about five miles] without getting super winded. Even a 10K [6.2 miles]...will help simulate the general endurance needed." Strength matters too, and you should be familiar enough with the movements to perform them safely. But at the end of the day, the run is where most people lose time and hit their wall.
Can you prepare for Hyrox with studio classes alone?
This one is relevant to Beth and me, since we've each taken about four or five Hyrox-specific classes in the lead-up to our race. Can our class attendance substitute for a dedicated 12-week training plan? Well, sort of—but only if you're also running.
Luckily, I was independently training for a half-marathon before we started this Hyrox journey, so I feel solid about my cardio. I know Beth has been prioritizing her runs the past few weeks, too. Anyone relying purely on studio classes without additional running should temper their expectations for race day.
Her recommendation for someone who started training late is to lean toward a shorter taper. The focus should be on maintaining confidence and rhythm, rather than gaining fitness. In the final days, aim for shorter sessions of 20–30 minutes with some intensity and running, but avoid anything that will leave your legs sore. "Showing up slightly undertrained but recovered is usually better than showing up technically fitter but cooked."
7 days: Ideal for most recreational athletes.
2–3 days: Survivable, but she wouldn't recommend going shorter than this.
The bottom line
The final piece of advice is to have a plan for how you'll split each station before you arrive. Reps of 10? Reps of 5? Splits of 150 meters? Figure it out ahead of time so you're not negotiating mid-station with burning legs—and have the stronger runner finish each station so the person who struggles more on the run can get a little extra rest before the next one. (Plus, sitting down and strategizing is a great hack to distract yourself from the temptation to sabotage your taper.)
How will all this theory work out in practice? We'll report back soon.
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