How to start training for HYROX as a beginner
Where to begin, how often to train, and why your starting point decides the plan
By Oliver Kristensen · 8 min read
Short answer: Start by finding your starting point, test yourself, and build up slowly from there. If you have never done strength training or running, 2 sessions a week is enough at first. If you already train regularly, 3 sessions is a good place to start. If you have experience with running or strength training, you can go up to 4.
It is the question I get most often when someone is thinking about their first HYROX: how do you actually start? The answer is not one program for everyone. Your body adapts at its own pace, and that pace depends on where you are coming from.
Here is my plan for the first weeks, what the sources can confirm, and what is my own experience as a physiotherapist and coach.
New to HYROX? Start with What is HYROX?.
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