Hyrox is one of the most challenging fitness races out there. With its signature format of 8 x 1km runs alternating with functional fitness stations, it demands both endurance and strength—and it's an exciting challenge that can give your training focus.
The good news? You don't need to completely overhaul your training. You just need to be intentional about running and get a bit creative with how you adapt the workouts you're already doing.
If you're thinking about tackling a Hyrox race, here's how Coach Molly prepared for her first event using Street Parking programming. Molly’s approach was from a more competitive standpoint with the goal of hitting a certain time with her teammate. Before deciding your approach to training, ask yourself: “do I want to compete or participate?” BOTH reasons are valid, but knowing your personal goal ahead of time will help shape your training program and the adaptations to the workouts.
First Things First
🔑 “You need to be solid at running."
Yes, the stations matter. But you're also doing 8K of running, plus additional running and walking through the Roxzone. Running HAS to be a priority if you want to feel strong during the race and not just survive it.
And here's the thing—running more doesn't just help you during the race. It helps your body handle the whole event better, recover faster, and reduces your fatigue and injury risk overall.
My Three-Run Approach
I aimed to get three different types of runs in each week:
Interval Run – Goal is to work on speed and pushing your pace. SP Programs to use: 52 Week Endurance (my preference) or Wolf Endurance
Steady State Run – Goal is 30-60 minutes at a conversational pace. SP Programs to use: Extra Endurance (Session 6) or 52 Week Endurance V1 (session 22)
Compromised Run – This is the "run when your heart rate is high and your legs are cooked" kind of run. The kind that mimics what you'll feel like in a Hyrox race. I usually got this through the Daily Workouts or Dirty Work Extra Programs. Sometimes I'd tweak the DailyWorkout to make the running slightly longer—like swapping a 400m run for a 600m—or I'd swap a movement for something more Hyrox-specific like wall balls. (Read more on ways to do this below.)
What My Weeks Actually Looked Like
I'd love to say I had a perfect weekly training template, but honestly… I just made it happen in the cracks of life.
Some weeks hit this perfectly. Other weeks? I shuffled things around based on what life threw at me. The point is, I stayed consistent with running each week while still showing up for the Daily workouts.
Strength Training: this can be added anywhere that fits your week, I just didn’t do it on my interval or longer run days.
Ways to Customize Daily Workouts
Adapt AMRAPs (mix this up frequently)
- Run 1km beforehand, then do the AMRAP as written
- Split the AMRAP in half (e.g., turn a 14-min AMRAP into two 7-min segments) and run 1km after each part
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Consolidate multi-round workouts into one large set with 1km runs before each movement
- Example: 10 rounds of 10 wall balls and 5 pull ups becomes: 1km run + 100 wall balls + 1km run + 50 pull ups
Incorporate Hyrox-specific movements
Sled Work
- Check out the Dirty Work: Sleds program for dedicated sled training
- Swap any running in the Daily Workouts with sled work (while still adding those 1km runs as well) - here’s a conversion chart for ideas on distances
Other Movement Adaptations
- Convert Daily Workout burpees to Burpee Broad Jumps
- Utilize existing programming for lunges, wall balls, and farmer carries
- If you have access to a rower and/or SkiErg, rotate these with running and sled work
Extend running portions
- Increase run distances (swap 400m for 600m or 800m for 1000m)
- Add a 1km run after workouts to simulate running fatigued
My Biggest Advice
Here's what I want you to remember: if you're already showing up consistently (4-6 days a week) for Street Parking workouts, you have everything you need to prepare for Hyrox. Add some intentional running, get creative with your adaptations, and trust the process. You've got this.
Got questions about training for Hyrox using Street Parking? Drop them in the comments or email [email protected]
