Hyrox is the fastest-growing fitness race format on the planet. This guide explains the race, stations, beginner options, training timelines, and how BFT coaching helps you arrive confident and prepared.
What Is Hyrox?
Hyrox is a timed race that pairs running with functional stations. The format is simple: eight 1 km runs, each followed by one workout station. You complete 8 km total and eight stations. Race divisions include Solo, Doubles, and Relay, so you can go alone, share the work with a partner, or split it across four teammates. Events are standardized worldwide, creating a global competition circuit where your result is comparable from city to city and season to season.
The 8 Hyrox Workout Stations
The eight stations you will face:
- SkiErg: Upper-body pull to drive meters efficiently.
- Sled Push: Heavy sled on turf, steady legs and core.
- Sled Pull: Rope pull backward, focus on posture and cadence.
- Burpee Broad Jumps: Chest-to-floor burpee, then forward jump repeatedly.
- Rowing: 1,000m on the rower, strong legs first.
- Farmers Carry: Run-walk with kettlebells, grip and breathing control.
- Sandbag Lunges: Loaded walking lunges to target legs and trunk.
- Wall Balls: Squat and throw to target, unbroken sets preferred.
Is Hyrox Right for Beginners?
Yes. Hyrox is built for everyday athletes. You choose your division and pace. The Doubles division lets you alternate runs and split all station reps. Relay spreads the work across four, so each leg stays manageable. What matters most is consistent training, not elite speed or strength. Many first-time finish targets are 75 to 105 minutes, depending on division. You can walk-run sections, scale your pacing, and still record an official time. Start where you are and build week by week, gradually.
How BFT Training Prepares You for Hyrox
BFT offers a focused 10-week Hyrox prep program that runs exclusively on Sundays. Sessions progress from movement quality and pacing to race simulations, including station practice under fatigue and transition skills. Expect targets, coach feedback, and repeatable benchmarks so you see week-to-week gains.
Your weekday training does the heavy lifting. BFT’s Monday to Saturday schedule rotates strength, cardio, and mixed conditioning to build the functional base Hyrox rewards. You will squat, hinge, push, pull, carry, lunge, and run in coach-led formats that sharpen technique while improving work capacity. Heart rate guidance helps you learn sustainable race pace.
As a Hyrox affiliate, BFT aligns training with event standards and common distances. You get familiar movement patterns, progressions, and a community that keeps you consistent and accountable.
3 Tips to Start Your Hyrox Training
Start simple and be consistent. These habits compound fast and make race day feel familiar too.
Build your aerobic base: 2 to 4 weekly runs with intervals. Example session: 6 x 3 minutes at steady pace, 90 seconds easy.
Practice every station pattern individually: Short, focused sets develop skill and efficiency without fatigue masking technique.
Track station times in training: Record distance, load, and splits. Review weekly to flag your slowest two stations and assign extra volume or technique work.
Ready to Start Your Hyrox Training?
Find your nearest BFT studio, book a session, and start your preparation this week.
You will benefit from access to a SkiErg, rower, sled, kettlebells, sandbags, wall balls, and a rope for pulls. BFT studios provide these or alternatives.
