Can you do a HYROX as a beginner?
Gym FAQs › Fitness classes
Yes. HYROX is designed so that everyday gym-goers can take part, not just elite athletes. Choose the Open division, which uses moderate weights, or enter Doubles or Relay to share the work. With 12 to 16 weeks of steady training, most beginners can finish comfortably.
Why HYROX suits beginners
Every station uses familiar movements like rowing, lunging, carrying and pushing a sled. There are no complicated lifts to learn. Your goal for a first race is simply to finish, and you can walk parts of the runs or take short breaks at stations if you need to.
Pick the right division
- Open: the standard division with moderate weights. This is where most first-timers start.
- Doubles: you and a partner run every kilometre together and split the station work between you.
- Relay: a team of four, where each person does two runs and two stations.
- Pro: heavier weights for experienced racers. Leave this one for later.
How long should a beginner train?
If you already exercise a few times a week, 12 weeks is usually enough. If you are starting from scratch, give yourself 16 weeks or more so you can build a running base first. Our guide to training in 12 weeks shows how to structure the block.
What to expect on race day
Many first-timers finish somewhere between 90 minutes and two hours. Pace the early runs gently, because the sled and the wall balls feel much harder on tired legs. Most people find the hardest part is running again straight after a station, so practise that in training.
Start your HYROX training at Vantage Marino
Our V-Rox and Run Club classes are open to all levels, and our coaches will scale every session to suit you. See our HYROX training page to get started. If you want a lighter first race, read how Tryka compares to HYROX.
Try a class for free
Come and train with us at Vantage Marino, 203 Philipsburgh Avenue, Dublin 3. Your first class is on us.