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Vera
4 things to practise

You are already good at half of it.

Running, stations, compromised running, and the race simulation nobody does enough of.

Runners skip the sled. Lifters skip the running. Race day finds out.

What this actually involves

Hyrox is two sports stapled together, and almost everyone arrives strong at one and hoping about the other. The specific thing that catches people out is not either discipline in isolation but the transition — running four kilometres after wall balls is a different event from running four kilometres. Most training plans handle the disciplines; almost nobody practises the seam. This sequence covers both sides plus the part in between.

The sequence

Roughly in order, though nothing here blocks anything else — start with whichever is next for you.

  1. Week 1
    Find out which half you are weak atDo a partial simulation early. Whichever half you dread is the one that needs the training time, and it will not be the one you enjoy.You do this one. Vera isn’t involved.
  2. Throughout
    Hyrox Training Check-InsWeekly check-ins that ask which stations you actually trained, so the sled stops quietly disappearing from your week.Practise this ↗
  3. If you came from running
    Strength Training for RunnersIf the stations are your weakness, the gym work is not optional and it is the thing you will skip.Practise this ↗
  4. If you came from lifting
    Marathon Training Check-InsUse the running check-ins if the four kilometres are what worry you. Ignore the marathon distance framing and set your own mileage.Practise this ↗
  5. 3–4 weeks out
    Run a full race simulationOnce, properly, in order. It is unpleasant and it is the only way to find out what your compromised running actually looks like.You do this one. Vera isn’t involved.
  6. Night before
    Race Day Nerves & PlanStation-by-station pacing, and what you do when the sled takes twice as long as planned.Practise this ↗

Common questions

How long to prepare for a first Hyrox?

Commonly twelve to sixteen weeks if you already train. The bottleneck is usually the discipline you are weaker at rather than overall fitness.

What is compromised running?

Running immediately after a station, with your heart rate already high and your legs already loaded. It feels nothing like fresh running and it is most of the race.

Should I train stations or running more?

Whichever you have been avoiding. That question answers itself if you look at the last month honestly, which is what the check-ins are for.

Other goals

Run Your First MarathonBase building, strength work, the long run, and a race plan that survives the start line.Build a Training Habit That SticksGetting past the eight-week cliff, whatever your starting point.Get Fit for a Big HikeTime on feet, loaded packs, descents, and the kit you have not tested.

Not practising doesn’t save you anything.

The ticket, the evening, the weeks of applying — all of it is spent before anyone says a word. The practice is the only cheap part, and the only part that changes how the rest goes.

Start with step one

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