Hyrox for Beginners – How to Get Started
Are you considering trying your hand at Hyrox? You're far from alone. Hyrox attracts both beginners and experienced athletes, and you don't need to be a top athlete to get started. Here's a simple and clear guide to taking your first steps towards your first Hyrox race.
What is Hyrox – in short
Hyrox is a competition where you complete 8 rounds of a 1 km run combined with 8 functional exercises. All participants are on the same course and complete the same sequence – regardless of their level.
Want to read more? Read our complete guide to Hyrox here.
Who can participate?
Hyrox is for everyone – regardless of age and training experience. You can compete alone (Single), with a partner (Double), or as a team (Relay). Many start as beginners and get hooked on the format.
Get answers to the most frequently asked questions in our Hyrox FAQ.
How to start your training
As a beginner, you can start by training 2-4 times a week. Focus on:
- Running (start with short distances and build up)
- Bodyweight strength exercises
- Simulating the Hyrox format: e.g., 1 km run + 1 exercise
Want a clear plan? See our beginner-friendly Hyrox training program here.
The most important exercises to know
You don't need to master everything from day one. Start by learning these classics:
- Burpee broad jumps
- Walking lunges
- Farmers carry
- Wall balls
See all the stations and get tips in this guide to Hyrox exercises.
Small steps – great progress
You don't have to be ready for a full race right away. Start small – e.g., a 1 km run followed by 10 lunges – and gradually build up. The most important thing is to get started and create good habits.
Registration and preparation
Hyrox Copenhagen is an excellent choice for your first race. You can sign up solo, with a friend, or as a team – and it all takes place indoors under controlled conditions.
Read the guide to Hyrox Copenhagen 2025 and get started in a safe environment.
The right equipment will help you along the way
Wear functional clothing that is sweat-wicking, flexible, and comfortable. Good shoes and workout clothes can make a big difference to your experience.
See our selection of Hyrox training apparel from Barsk.
Conclusion
You don't need to be in peak physical condition to start with Hyrox – just be curious and ready for a challenge. Take the first step today and discover how much you can achieve. Your Hyrox journey starts here.
