Hyrox prep, without the mystique

The fastest growing fitness race on Earth is eight stations and eight runs, published in advance. You can prepare for every meter of it. We like that about it.

What you are actually signing up for

A Hyrox is a 1 km run, then a station, repeated eight times. The stations in order: ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. Total distance 8 km of running plus whatever the sleds take out of your soul.

The race rewards two boring things: an aerobic base and legs that keep working when tired. It punishes two common things: training only with barbells, and running only when chased.

The 8 week approach

Our Combined track is built for exactly this split: two strength days and two aerobic days a week.

• Weeks 1 to 3. Base. Easy runs at talk test pace, goblet squats, carries, step-ups. Carries matter more than curls here.
• Weeks 4 to 6. Specificity. One interval day with 5×2 minutes brisk. Add sled work or heavy pushes if your gym has turf, hill walks if it does not.
• Weeks 7 and 8. Rehearsal. One session that strings running and stations together at race effort, then taper. Nothing new in the last ten days.

What supplies actually matter

Short list, in evidence order:

Provision	Why for Hyrox
Workhorse Whey	Hitting your daily protein target while training six days a week is the whole game. The calculator is here.
Payload Creatine	Creatine monohydrate is the most studied supplement in sport, relevant to repeated high power efforts like sleds and wall balls.
Splashdown Hydration	Race day is long and sweaty. Electrolytes are for sessions over an hour, not for sitting at a desk.

The list ends there. Nobody ever lost a race because they skipped a pump powder.