How to Train for Hyrox: What Actually Works (Based on 3 Different Race Formats)
- Enrico Argentin
- May 11
- 2 min read
Most people train for Hyrox the same way.
Same workouts. Same structure. Same approach.
I’ve done three different formats: Pro Double, Open Solo, and Relay.
Same race. Completely different demands.
The Mistake Most People Make
They train “Hyrox style” without understanding what that actually means.
Random circuits. High intensity. A bit of running.
No structure. No strategy. No adaptation.
That’s why they struggle on race day.
Not because they’re unfit—but because they’re unprepared.
One Race, Three Different Demands
Hyrox is standardised. The format isn’t.
This is where most people get it wrong.
Pro Double
Heavier loads. Shared work. Constant coordination.
You need:
Strength under fatigue
Clear communication
Controlled pacing with a partner
Open Solo
You carry everything yourself.
No breaks. No handovers.
You need:
Aerobic base
Consistency across all stations
Smart energy management
Relay
Short effort. Maximum output.
You go all in, then you’re done.
You need:
Speed
High-intensity capacity
Ability to perform under pressure
Hyrox Format vs Training Focus
FORMAT | PRIORITY | TRAINING FOCUS |
Pro Double | Strength + coordination | Heavier loads, partner work |
Open Solo | Endurance + pacing | Aerobic base, consistency |
Relay | Speed + intensity | Short bursts, high output |
How to Actually Train (Without Overcomplicating It)
You don’t need a complex program.
You need structure.
Weekly Framework:
2 strength sessions
2 conditioning sessions
1 hybrid session
That’s it.
No random workouts.No overtraining.
Just consistency.
Weekly Hyrox Training Structure
DAY | FOCUS |
Day 1 | Strength |
Day 2 | Conditioning |
Day 3 | Rest / Mobility |
Day 4 | Hybrid session |
Day 5 | Strength |
Day 6 | Conditioning |
Day 7 | Rest |
Strategy Beats Fitness
This is what most people underestimate.
Fitness helps.
Strategy decides the result.
Pacing your runs
Managing transitions
Knowing when to push and when to hold
If you get this wrong, your fitness won’t save you.
What Changed After Competing in All Three
After doing all formats, one thing became clear:
Generic preparation doesn’t work.
You have to train based on:
The format
The demands
The role you’ll play in the race
Same event. Different game.
Positioning
This is exactly how I approach Hyrox preparation with my clients—based on the format, not just the race.
Final Thought
Hyrox is simple on paper.
But execution is everything.
The moment you stop copying workouts
and start training with intent,
everything changes.
If you’re preparing for Hyrox and want a structured plan built around your race format,
you can work with me directly.
Comments