Question 1

What is Hyrox?

Accepted Answer

Hyrox is a fitness race made up of 8 x 1km runs alternated with 8 functional stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. It is raced solo in Open or Pro division, or as doubles.

Question 2

How long do I need to train for a Hyrox race?

Accepted Answer

Most athletes need 8 to 12 weeks of structured training to race well, with at least four runs and two station-focused strength sessions a week. No running background needed — if you have never run at all, the eight-week plan starts from walk/run and builds you up. Stick to it, stay consistent, and we will get you ready to race.

Question 3

Can I train for Hyrox in a normal gym?

Accepted Answer

Yes. You need a treadmill or open road, a rower, a SkiErg and space for sleds and wall balls to train every station as written — but each station can be scaled with dumbbells, sandbags and running until you have the equipment.

Question 4

How much running is in Hyrox?

Accepted Answer

You run 8km in 1km repeats, all of it with your heart rate already high from the previous station. Running makes up roughly 55–65% of your total race time, which is why pace discipline matters more than raw speed.

Question 5

What is a good Hyrox finishing time?

Accepted Answer

Open division athletes typically finish in 1:20 to 1:45, Pro division in 1:05 to 1:20, with elite men around 55 minutes and elite women around 62 minutes. Your goal time should be set from your 5km pace plus your station times.

Question 6

Does PhitLab track my Hyrox training?

Accepted Answer

Yes. Every session you log — runs, stations, gym workouts, time trials and race simulations — is tracked with distance, time, heart rate, RPE, splits and personal bests. You choose whether each entry is public or private, and other athletes can follow your training, cheer your sessions and comment.

Question 7

Do I need a coach to train for Hyrox?

Accepted Answer

No. You can follow a structured plan and track every session yourself, and the app reads your own numbers back to you. If you want eyes on your logs, station pacing and loading, you can hand your training to a coach at any time and they will adjust the plan to how you are actually responding.