HYROX is tough — but training at home can be just as effective with a smart strategy and consistency. Whether you’re aiming to finish your first race or beat your last time, this program sets you up to run strong, lift heavy and feel unstoppable.
Ready to take on HYROX, without leaving your living room?
This fast-growing, functional fitness competition is as much a test of mental grit as it is physical strength and endurance.
But don’t worry, you can train for HYROX at home with the right know-how, smart substitutions and a structured plan.
We tapped into the essentials of the race and spoke with a fitness expert to break down exactly how to prepare, what gear you’ll need and how to make it work in your space.
Read more: 8 best Hyrox training classes and gyms in London for 2025
What is HYROX?
HYROX is a high-intensity fitness competition that blends endurance and strength.
The format? You’ll run 1km, then complete a functional movement — eight times in a row.
Here’s what a full HYROX race looks like:
- 1km run
- 1km SkiErg
- 1km run
- 50m sled push
- 1km run
- 50m sled pull
- 1km run
- 80m burpee broad jumps
- 1km run
- 1km RowErg
- 1km run
- 200m farmer’s carry
- 1km run
- 100m sandbag lunges
- 1km run
- 100 wall balls
What equipment do you need for at-home HYROX training?
No gym? No problem. You don’t need a full set-up to replicate most HYROX movements at home, just a few key pieces:
- Kettlebell or dumbbells: Ideal for farmer’s carries and weighted lunges — Decathlon sell a four-piece set for £44.99
- Jump rope: Great for warm-ups and cardio drills
- Resistance bands: Use for mimicking SkiErg pulls or sled pushes
- Medicine ball or sandbag: Sub for wall balls and lunges
- Towel: Works as a DIY sled on smooth floors
Read more: Hyrox vs CrossFit: which workout class should you choose?
Your full at-home Hyrox circuit
This circuit simulates the full HYROX experience, adapted for your living room, hallway or backyard.
Start with a 5-10 minute warm-up (jogging in place, jump rope or a light jog) and dynamic stretching. Then, hit the stations:
Circuit 1: SkiErg simulation
- 1km run
- Resistance band pulls: 30-50 reps
Attach a long resistance band to a high point (like a door frame) and pull down, mimicking the SkiErg motion. Fitness expert Georgia Garlick recommends BallerBand for its smooth resistance.
Circuit 2: Sled push
- 1km run
- Towel pushes: 30-40 seconds
Get low into a squat stance and push a towel across a smooth floor. You’ll fire up your legs and glutes just like with a sled.
Circuit 3: Burpee broad jumps
- 1km run
- Burpee + jump: 20m
Drop into a burpee, then explode forward into a broad jump. Repeat until you hit your distance.
Read more: What to wear for HYROX 2025: best bras, bags and trainers
Circuit 4: Rowing substitute
- 1km run
- Bent-over rows: 20-30 reps
Grab dumbbells (or any weighted object) and perform rows. Georgia explains, “This hits the same muscle groups as rowing — back, shoulders and arms.”
Circuit 5: Farmer’s carry
- 1km run
- Weighted carry: 200m
Hold a kettlebell, dumbbells or water jugs in each hand. Walk tall and engage your core.
Circuit 6: Sandbag lunges
- 1km run
- Weighted lunges: 20 reps per leg
Load up a backpack or use a sandbag (20kg for women, 30kg for men) and step into walking lunges.
Circuit 7: Wall balls
- 1km run
- Wall balls or weighted squat throws: 20-30 reps
Use a soft medicine ball or alternative. Squat, drive up and toss to a high spot on the wall.
Read more: 5 best fitness classes to try in 2025 – including HYROX
No open space? Invest in a treadmill or walking pad (Picture: Freepik)Start with manageable reps and build your volume, intensity and weight each week. Track your times and progression to see your gains.
Weekly HYROX training plan
Here’s how to structure your week for optimal results:
- Day 1: Full HYROX circuit
- Day 2: Strength day (focus on squats, push-ups, lunges, deadlifts)
- Day 3: Rest or light recovery (yoga, mobility, walk)
- Day 4: Full HYROX circuit
- Day 5: Strength and core (farmer’s carries, planks, Russian twists — a core exercise where you sit with your legs slightly lifted and rotate your torso from side to side)
- Day 6: Light cardio (cycling, brisk walk, jump rope)
- Day 7: Rest
Keep a log of your reps, weights and circuit times. The key to HYROX success? Progressive overload and consistent training.
Read more: Is 20,000 steps a day good? Benefits I noticed walking more
How to improve your running
Running is 50% of HYROX — and it’s not just about logging miles. You’ll need speed, stamina and strength.
To build these, rotate between:
- Base runs: 3-5km at a steady pace
- Intervals: 400-800m sprints with short rests
- Hill sprints/stairs: Power up for strong legs and lungs
