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The fitness world is moving, literally. One of the biggest trends right now is HYROX: a challenging fitness concept that combines running with functional exercises. What started as a niche event in Germany has grown into a global phenomenon, with thousands of athletes testing their strength, endurance and mental resilience.
We spoke with Yaenty, HYROX ambassador, athlete and model for Lifemaxx, about her training, preparation and best tips for anyone wanting to begin with HYROX.
What exactly is HYROX?
HYROX combines 8 kilometres of running with 8 functional fitness workouts spread across an indoor course. Think skiing, sled push/pull, burpees, rowing, farmer carries, lunges and wall balls. The idea: one standard race, the same everywhere in the world, accessible to everyone — from recreational athletes to professionals. As Yaenty explains: “HYROX is an endurance race where strength also plays a role, but it’s mainly about endurance. You don’t just need to be strong, you need to be able to keep going.”
How it started: from strength training to HYROX
Like many others, Yaenty’s journey began in the gym. “My brother competed in the very first edition and convinced me to join. I came from pure strength training and had zero running experience. Preparation? There wasn’t any. But I loved it so much that I was instantly hooked.”
That first race turned into a long-term connection: shortly afterwards, Yaenty was asked to become a HYROX ambassador. She has completed multiple races since and helps others prepare for their own HYROX challenge.
HYROX is all about strength, endurance and efficiency. To be well-prepared at the start line, Yaenty trains about five times a week. She explains: “Eighty percent of my training is at a low heart rate, twenty percent at a higher intensity. A lot of people train too hard, too often. But recovery is just as important as effort.”
A typical training week includes two strength sessions, two runs, and one WOD or HYROX-block session. “Both disciplines matter. Functional strength and endurance go hand in hand.”
She combines traditional strength training with functional movements: “I like training with landmines, barbells and sandbags. Unilateral and explosive exercises help me generate power quickly — which makes a big difference in HYROX.”
Running and simulation blocks
The running part is often the most underestimated element of HYROX. “You run 8 kilometres in total. That sounds fine, but remember: it’s broken up by heavy stations. Build up slowly. Increase distance by a maximum of 10% per week and don’t skip zone 2 heart rate training — that’s the foundation of endurance.”
Simulation sessions are added close to race day. “They’re very intense and demanding on the body. You don’t need to do them weekly — that increases your risk of overtraining. Focus on separate elements first and build from there.”
Recovery is just as important to her as training. “Rest, enough sleep and the right supplements keep me consistent.” HYROX is not just physically tough, but also mentally. “You have to become comfortable with discomfort,” says Yaenty. “The day before a race I do absolutely nothing. During the race I trust my training and enjoy the atmosphere.”
HYROX training schedule: how do you plan your week?
For anyone training seriously, structure is essential. A sample schedule (depending on level) could look like this:
Monday: Strength training (lower body + sled push/pull)
Tuesday: Endurance run (zone 2)
Wednesday: Rest or mobility
Thursday: WOD or HYROX-block training
Friday: Strength training (upper body)
Saturday: Interval or simulation session
Sunday: Rest
Common mistakes in HYROX
According to Yaenty, beginners often make the same mistake: doing too much. “People try to simulate a full HYROX too often. That’s not necessary. You get overloaded and skip the structured build-up you need.”
She also stresses the importance of technique. “An efficient sled push is all about body position. Triple extension — fully extending your hips, knees and ankles — makes the difference during burpees between losing power or staying fast. And with wall balls, you want controlled reps, not just throwing the ball forward.”
For those without access to a full HYROX set-up, her advice is clear: don’t improvise too much. “People ask me this a lot, but my answer is simple: find a gym that has the right equipment. You can’t replicate a sled properly — and that’s something you really need to train.”
At Lifemaxx you’ll find all the equipment you need for a complete fitness race setup, such as Crossmaxx® sleds, sandbags and wall balls.
Yaenty’s favourite stations
She doesn’t have a strict favourite, but there’s one she performs exceptionally well in:
“I have a lot of muscle mass in my legs, so lunges are relatively easy and fast for me. I don’t train them separately, but I always include some type of squat or lunge variation in my program.”
HYROX tips per station
A selection of Yaenty’s golden tips:
Ski Erg: Don’t turn it into a squat — focus on core and lats.
Sled Push: Stay low, don’t push the sled into the ground, keep breathing.
Sled Pull: Keep tension on the rope and switch between legs and arms smartly.
Burpee Broad Jump: Consistency beats speed.
Row: Push with your legs, not just your arms.
Farmer Carry: Strong core, chest up, shoulders back.
Sandbag Lunges: Step “like on a train track” for better balance.
Wall Balls: Practice your distance from the target and divide your reps smartly.
For more general tips and detailed advice per station, you can also check this blog post.
Why HYROX?
“The community,” says Yaenty without hesitation. “The atmosphere is amazing. Everyone supports each other, even though it’s a competition. That’s what makes HYROX so special.”
And what keeps her crossing the start line again and again?
“I have a hugely supportive community and I love pushing my limits and seeing whether I’ve improved.”
Ready for your own HYROX race?
Want to take part in HYROX or train like a HYROX athlete? Make sure you prepare well, build your training smartly and use the right equipment. At Lifemaxx you’ll find everything you need — from sleds and sandbags to wall balls, rowers and rigs — to build a training space where you can push your limits, just like Yaenty.
Follow Yaenty on Instagram for more tips, inspiration and HYROX training. Got questions about our fitness race equipment? Feel free to contact us.
FAQ – HYROX training & preparation
What is HYROX?
HYROX is an indoor fitness race combining 8 kilometres of running with 8 standardized functional workouts. The race format is identical worldwide, making performances comparable across locations and athletes.
Is HYROX suitable for beginners?
Yes. HYROX offers multiple race divisions, making it accessible for recreational athletes as well as experienced competitors.
What does a HYROX race consist of?
A HYROX race includes 8 x 1 km runs, each followed by a functional workout such as Ski Erg, sled push and pull, burpee broad jumps, rowing, farmer carries, sandbag lunges and wall balls.
How do you train for HYROX?
HYROX training combines endurance, strength and functional fitness. Most athletes train 4–6 times per week, focusing on:
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low heart rate endurance runs
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interval training
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strength sessions
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HYROX-specific workouts
How important is running in HYROX?
Running is a key component of HYROX. The total distance is 8 kilometres, performed under fatigue. A strong aerobic base is essential to maintain performance throughout the race.
How often should you do HYROX simulations?
Full HYROX simulations are physically demanding and should be used sparingly, usually in the final preparation phase. Most athletes benefit from one simulation every few weeks.
What are common mistakes in HYROX training?
Common mistakes include:
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training too intensely too often
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neglecting endurance work
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insufficient recovery
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poor technique during functional stations
What equipment is needed for HYROX training?
Key equipment includes:
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sleds for pushing and pulling
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Ski Erg and rowing machines
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sandbags
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wall balls
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farmer carry equipment
Training with realistic loads improves race-day performance.
Can you train for HYROX without specific equipment?
General fitness can be developed without HYROX-specific tools, but movements like sled push and pull are difficult to replicate accurately. Access to proper equipment significantly improves preparation quality.
How important is recovery for HYROX athletes?
Recovery is essential. HYROX places high demands on endurance, strength and mental resilience. Adequate sleep, rest days and structured programming help prevent overtraining.