Training for Hyrox in Hertford

Hyrox is eight 1km runs with a workout station after each one: ski erg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls. It is one of the fastest-growing fitness races in the world, and more of our members book one every season.

The good news is that you do not need a whole new programme to get there. The training we do every day already covers most of what a Hyrox race asks of you.

Why this kind of training works for Hyrox

Functional movement. Running, rowing, sled pushes, burpees and full-body lifts are what we train week in, week out. On race day nothing is new.

Engine. Hyrox is long and relentless. High-intensity workouts build both the aerobic base and the ability to push hard when you are already tired.

Strength. Deadlifts, kettlebell swings and Olympic lifting build the strength that heavy sleds and sandbags need.

Variety. Because you are not training one thing, you arrive with strength, endurance, mobility and agility together, which is exactly the mix the eight stations test.

Working under fatigue. Metcons are built to make you keep moving when your heart rate is high. That is compromised running: running well straight after a hard station. It is the skill that separates a good Hyrox time from a long afternoon.

Mental toughness. Every hard session teaches you to stay calm and keep going. You will need that on the last lap of wall balls.

Time. An hour covers strength and conditioning together, so race prep fits around work and family.

What to add as your race gets closer

Hyrox is mostly running, around 8km plus the transitions. As race day nears, most people add a few runs a week alongside their classes and practise running straight off a station. Our Sunday run club is an easy way to build the running side with company.

Hyrox sessions at Huntsman

Every Thursday we run Hyrox classes from 5:55am to 8:45pm, seven sessions across the day. Each one is 60 minutes, coached and scaled to you, using sleds, ski ergs, rowers, kettlebells, dumbbells and sandbags. They suit anyone with a race booked, and anyone who simply wants a hard, varied workout. Most people doing them will never race.

The club is at Hertford Heath, SG13 7NX, a short drive from Hertford, Ware, Hoddesdon and Stanstead Abbotts, with parking on site.

If you have a Hyrox on the calendar, or are thinking about one, book a free intro and we will help you plan the weeks between now and race day.