YOUR 4-WEEK

HYROX
BEGINNER
GUIDE
Everything you need to know before your first HYROX race.
Stations. Training. Race day. No fluff.

CASSLIFTS
Train. Don't just work out.
 01 WHAT IS HYROX?

HYROX is a global fitness race: 8 rounds of a 1km run, each followed by a functional workout station. That's 8km of running + 8
stations. The clock starts when you run and stops when you finish your last station. Same format worldwide — you can compete
anywhere and compare times globally.

THE STATIONS (IN ORDER)

# STATION WOMEN'S STANDARD

1 SkiErg 1000m

2 Sled Push 50m

3 Sled Pull 50m

4 Burpee Broad Jumps 80m

5 Rowing 1000m

6 Farmers Carry 200m (2x16kg)

7 Sandbag Lunges 100m (10kg)

8 Wall Balls 100 reps (4kg/9ft)

Each round: run 1km, complete the station, run again. Transition zones count toward your total time.

RACE CATEGORIES
Singles: Full race solo. Doubles: You and a partner alternate. Relay: Team of four splits the 8 rounds. Doubles is a great entry
point, but Singles is the full experience.

RACE DAY VIBES

Check in, get your bib and timing chip, warm up, start in a wave of ~200 people. Held indoors at expo-style venues — loud music,
spectator zones around every station, high energy. Think CrossFit competition meets running event meets concert.

02 THE 3 PILLARS OF HYROX TRAINING

HYROX demands three distinct qualities. Neglect one and it shows up on race day.

RUNNING ENDURANCE
You're running 8km total — but after sled pushes, burpee broad jumps, and 100 wall balls. Your aerobic base powers everything.
The goal isn't speed — it's holding a sustainable, repeatable pace across all 8 runs without falling apart.

FUNCTIONAL STRENGTH
Pushing, pulling, carrying, squatting under fatigue. You don't need a 300lb deadlift — you need muscular endurance and the ability
to produce force when tired. Train compound movements for reps under fatigue, not just max strength.

STATION-SPECIFIC SKILL
Every station has real technique — ski erg pull pattern, sled push body angle, wall ball rhythm. Practicing before race day means
less wasted energy, faster times, and lower injury risk. Technique beats brute force every time.

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 03 STATION BREAKDOWNS

Key technique tip and most common mistake for each station.

STATION KEY TECHNIQUE TIP COMMON MISTAKE

SKIERG Drive with lats and core — hinge at hips, pull handles to knees using Going out too fast in the first 200m. Start sustainable.
bodyweight, not arms.

SLED PUSH Arms locked, chest low, drive through legs. Short powerful steps. Standing too upright — lower angle = more force into
Push the ground away behind you. the sled.

SLED PULL Sit hips back, pull hand-over-hand in steady rhythm. Keep tension Pulling with straight arms from standing. Sit low, use
on rope — no slack between pulls. legs and back.

BURPEE BROAD Don't try to jump far. Consistent moderate jumps + quick floor Huge jumps that gas you out. Moderate distance + fast
JUMPS transition. Get up fast, jump steady. transitions wins.

ROWING Legs, lean, arms — then reverse. Stroke rate 24-28, focus on power High stroke rate. More strokes does not equal faster
per stroke not speed. rowing.

FARMERS CARRY Squeeze handles, shoulders back and down, short quick steps, stay Setting down too often. Commit to fewer, longer carries.
upright. Breathe.

SANDBAG LUNGES Bear hug position, torso upright, controlled steps. Steady rhythm Leaning forward with the sandbag. Upright torso,
beats sprinting. controlled steps.

WALL BALLS Use your legs — squat + push, not an arm exercise. Catch and go Going unbroken when you can't sustain it. Plan breaks
straight into the next squat. Break into planned sets (e.g. 5x20). before you start.

"Being strong is great. Being strong AND efficient is how you finish fast."

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 04 4-WEEK SAMPLE TRAINING

This covers Weeks 1-4 of a 12-week HYROX training block. These first four weeks build your aerobic base, introduce the
movement patterns, and establish training rhythm. You're not peaking — you're laying the foundation everything else gets built on.

TRAINING PRINCIPLES
• Consistency over intensity. 4x/week at 80% beats 2x at 100%.
• Progressive overload. Small weekly increases in volume or load.
• Specificity. General fitness is a base, but practice HYROX movements.
• Run on tired legs. At least 1x/week, run after strength. Simulates race conditions.
• Recovery is training. Sleep, nutrition, rest days = where adaptation happens.

WEEKLY SPLIT (4-5 DAYS)

FREQ TYPE FOCUS

2-3x Running Easy runs, tempo, running on tired legs

2x Strength Compound lifts — legs, back, shoulders, core

1x Station Practice Rotate 2-3 stations per session

1-2x Rest Walk, stretch, mobility — non-negotiable

WEEK 1 — ESTABLISH RHYTHM

Get familiar with the structure and movements. Build the habit, not the intensity.

DAY SESSION DETAILS

MON Easy Run 30min Conversational pace. Focus on form.

TUE Lower Strength Back squats, RDLs, walking lunges, core. 3x10-12 moderate.

WED Rest / Mobility Walk + stretch or yoga.

THU Upper + Stations DB press, rows, pulldowns. Then: 3 rounds 250m SkiErg + 15 wall balls.

FRI Tempo Run 25min 5 easy / 15 moderate / 5 easy.

SAT Station Practice Sled push technique (light), 3x500m row, farmers carry. Form focus.

SUN Rest Recover. Eat. Sleep.

WEEK 2 — ADD VOLUME

Increase running time and station volume slightly. Start linking movements.

DAY SESSION DETAILS

MON Easy Run 35min Same easy pace, more time on feet.

TUE Lower Strength Same patterns + add a set or slight weight increase. Add 3x8 box jumps.

WED Rest Light walk + foam roll.

THU Upper + Simulation Upper body. Then: 500m row, 20 wall balls, 250m SkiErg. 2min rest x3.

FRI Run on Tired Legs 3 rounds (10 goblet squats, 10 KB swings, 10 push-ups) then 20min run.

SAT Station Practice Burpee broad jumps 4x40m, sled pull rhythm, sandbag lunges 3x50m.

SUN Rest Recover.

WEEK 3 — INCREASE INTENSITY

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 Longer runs, heavier stations, more race-like simulation. Hardest week of this block.

DAY SESSION DETAILS

MON Easy Run 40min Add 4x30sec strides at the end for leg speed.

TUE Full Body Strength Deadlifts, front squats, OHP, pull-ups. Heavier — 3x8.

WED Rest / Mobility Prioritize sleep this week.

THU HYROX Sim 1km run, 500m SkiErg, 1km run, sled push, 1km run, 500m row. Practice pacing.

FRI Tempo Run 30min 5 easy / 20 race-effort / 5 easy. Uncomfortable but controlled.

SAT Station Volume 100 wall balls for time, 200m farmers carry, 100m sandbag lunges.

SUN Rest Earned it.

WEEK 4 — DELOAD & CONSOLIDATE

Reduce volume ~30%, maintain intensity. Let your body absorb 3 weeks of work before the next block.

DAY SESSION DETAILS

MON Easy Run 25min Shorter than last week — intentional.

TUE Strength (Moderate) Same movements, drop to 2 sets. Same weight.

WED Rest Full rest. Hydrate, eat, sleep 8+ hours.

THU Light Station Work 500m SkiErg, 250m row, 30 wall balls, 100m farmers carry. Moderate.

FRI Easy Shakeout 15min Very easy jog. Loosen the legs.

SAT Rest / Reflect Review the last 3 weeks. Note strengths and weaknesses.

SUN Rest Reset for Weeks 5-8.

After Week 4, you move into Weeks 5-8 which increase race-specific simulation, running volume, and station intensity. This guide gives you the
base — personalized programming takes it further.

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 05 RACE DAY EXECUTION

PACING
The #1 mistake is going out too fast on Run 1. You feel fresh, the music is pumping, everyone around you is sprinting — then
you're destroyed by station 4. Pick a 1km pace you can hold for all 8 runs and stick to it. Aim for even or negative splits.

TRANSITIONS
Transition zones are where time silently adds up. Don't sit down — once you sit, it's hard to get back up. Know where your water is,
keep moving even if it's a walk.

FUELING
Before: Practiced meal 2-3 hours before. Carbs + moderate protein, low fat/fiber. During: Water at stations is enough for most
beginners (90-120min). Optional gel around station 4-5. After: Rehydrate and eat a proper meal within 1-2 hours.

WHAT TO BRING
Shoes you've trained in (not new), comfortable layers, water bottle, race fuel if using, towel + change of clothes, race confirmation,
gloves/chalk for farmers carry (optional).

MINDSET
This is your first HYROX. The goal is to finish, learn, and have fun. You're not trying to podium. There will be a moment around
station 5-6 where you want to quit. That's normal. Everyone feels it. Keep moving. Walk if you have to. But keep moving.

"The only bad race is the one you didn't start."

06 WHAT COMES NEXT

After completing this 4-week block, reflect:

• Where did you feel strongest? That's your advantage — protect it.
• Where did you struggle? These are your targets for Weeks 5-8.
• How was your pacing? Review your splits — too fast, too conservative, or just right?
• How did fueling work? Adjust for next time.

For most beginners, the biggest gains come from a stronger aerobic base (more easy running) and better station efficiency
(technique over brute force). These two things alone can take minutes off your time.

WANT PERSONALIZED SUPPORT?

This guide is the foundation — but every athlete is different. I offer 1:1 online coaching for women training for HYROX and hybrid
fitness. Whether you're prepping for your first race or chasing a time, I'll build your program, coach technique, and keep you
accountable.

DM me on Instagram @casslifts or reply to this message to chat about your goals.

© CassLifts. All rights reserved. For personal use only. This guide is for educational purposes and does not constitute medical advice.

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