So, you’ve signed up for a HYROX race. Or maybe you’re just HYROX-curious, drawn in by the buzz of one of the most electrifying fitness challenges on the planet. Either way, you understand the deal: 8 kilometers of running, broken up by 8 functional workouts designed to test you from head to toe.
It’s a beautiful, brutal combination.
But as you start mapping out your training, a big question comes up: What equipment do I actually need to prepare for this? The sheer variety of the race can feel overwhelming, but don’t worry. You don’t need a warehouse full of gear to get ready.
Let’s cut through the clutter and talk about the tools that will give you the biggest bang for your buck, turning your hard work into a faster finish time.
What is HYROX?
Before diving into the best gear, it’s important to understand what HYROX involves. HYROX is a race that consists of 8 workout stations interspersed with a 1 km run between each station. The workout stations are:
- SkiErg (Ski Ergometer)
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Rowing
- Kettlebell Farmers Carry
- Sandbag Lunges
- Wall Balls
Each of these stations challenges different parts of your body, from strength and explosiveness to cardiovascular endurance. The key to mastering HYROX is optimizing your training with the best equipment to mimic the demands of each station.
The Heart of the Matter: Mastering the Stations
To do well in HYROX, you need to be comfortable with the specific challenges you’ll face on race day. Training with the actual equipment isn’t just a good idea—it’s how you build the muscle memory and mental confidence to thrive when you’re deep in the pain cave.
The Cardio Engines: Rower & SkiErg
The 1,000-meter row and 1,000-meter ski are the lungs of the race. They’re full-body efforts that demand pacing and power. The best way to prepare is to use the machine you’ll see on race day: the Concept2.
Training on an air rower teaches you how to apply explosive power through your legs, not just your arms. It builds the kind of endurance that helps you recover faster on your runs. The SkiErg is a different beast entirely, hammering your core, lats, and triceps. It’s an aggressive, full-body crunch that teaches you how to generate power from your hips. Getting a feel for both is non-negotiable.
Training Tip: Don’t just go for long, slow sessions. Practice intervals that mimic the intensity of the race. A great workout is to alternate between a 500m row and a 500m ski, resting for 90 seconds between each, for 3-4 rounds.
Taming the Beast: The Sled
Let’s be honest: the 50m sled push and 50m sled pull are where souls are tested. They are a pure grind of leg strength and willpower. Nothing quite simulates the feeling of your quads catching fire like pushing a heavy prowler sled across turf.
If your gym has one, use it. Focus on staying low on the push, driving with your legs in short, powerful steps. For the pull, get that thick rope in your hands, stay upright, and use your body weight as you march backward. It’s all about finding a rhythm and just not stopping.
Strength Under Fatigue: Kettlebells, Sandbags, and Wall Balls
These three stations test you when you’re already tired.
- Farmer’s Carry: Two heavy kettlebells for 200 meters doesn’t sound bad… until you try it after running and sled-pulling. This station is all about grip strength and a rock-solid core. Practice carrying heavy kettlebells (the race standard is 2×32kg2×32kg for Pro Men / 2×24kg2×24kg for Open Men, and 2×24kg2×24kg for Pro Women / 2×16kg2×16kg for Open Women) until your hands and traps are burning.
- Sandbag Lunges: A 100-meter lunge with a heavy sandbag (20kg20kg for men, 10kg10kg for women) on your shoulders is a test of balance, leg strength, and stability. Get comfortable with the awkwardness of the sandbag. Practice controlled walking lunges to build the single-leg strength you’ll desperately need.
- Wall Balls: 100 reps of squatting and throwing a medicine ball (9kg9kg for men, 6kg6kg for women) to a high target is a mental game. It’s less about raw strength and more about finding a zen-like rhythm. The key is to use your legs to drive the ball up, not just your arms. Practice breaking them into smart sets (like 10 sets of 10) so you never hit complete muscle failure.
Building Your Foundation: The Supporting Cast
You won’t find these in a HYROX lane, but they are essential for building the fitness you need to compete.
- A Good Treadmill: Running is half the race. A treadmill lets you precisely control your pace and, more importantly, allows you to practice “compromised running.” Jump off the rower and get straight onto the treadmill for a kilometer. That feeling of running with heavy, jello-like legs? That’s what you need to get used to.
- Barbells and Dumbbells: The foundation of all strength. Basic movements like squats, deadlifts, and overhead presses build the raw power that makes every station easier. Don’t neglect simple, heavy lifting.
- A Plyo Box: The Burpee Broad Jumps require explosive power. Use a plyo box to practice jumping, focusing on landing softly and covering distance.
The Little Things That Make a Big Difference
Don’t overlook your personal gear. A good pair of hybrid trainers—shoes that can handle running but are stable enough for lifting—is your most important investment. And wear comfortable, moisture-wicking clothes. The last thing you want is to be wrestling with a sweaty, heavy cotton shirt during the farmer’s carry.
You’re Ready to Start
The right equipment doesn’t do the work for you, but it clears the path. It allows you to train with purpose, turning every ounce of sweat into a real advantage. It’s about showing up on race day knowing you’re not just hoping for the best—you’ve prepared for it.
Ready to build your training arsenal? Check out our full line of functional fitness gear and take the first real step toward crushing your HYROX goals.
Frequently Asked Questions (FAQ)
Q1: What’s the one piece of equipment I should buy if I’m training at home?
A: That’s a tough choice, but a versatile set of kettlebells probably offers the most value. You can use them for strength training, carries, and high-intensity cardio circuits that will build the work capacity you need for HYROX.
Q2: The sleds scare me. How can I possibly train for them without a real sled?
A: The “no-sled” problem is common! While nothing is a perfect substitute, you can get close. The goal is to simulate a constant, grinding leg drive. Try pushing your car in an empty, flat parking lot (with a friend steering, of course!). Or, load a wheelbarrow with heavy items and push it across a lawn. It’s about replicating that feeling of constant tension.
Q3: Should I always train with the official HYROX weights?
A: Absolutely not, especially when you’re starting. The number one goal is to train safely and with good form. Start with a lighter weight that allows you to complete the reps perfectly. As you get stronger, you can gradually increase the load to get closer to the race-day standard. Form first, always.