06/06/2026
Congratulations to HNH Fitness Physical Therapist Chris Cordero on crushing HYROX NYC!
“Hyrox is a fast-growing fitness competition that requires athletes to complete both running and 8 functional strength stations. The strength stations include 1000m SkiErg 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jumps, 1000m Row, 200m Farmers Carry, 100m Sandbag Lunges, and 100 Wall Balls. Running includes 1km runs in between each of the stations for a total of 8.
The hardest part of completing a Hyrox is having enough aerobic and anaerobic capacity to finish it. Running a total of about 6 miles alone can be challenging. However, when your “rest break” becomes pushing a 335lbs. sled, it begins to draw resources from your entire body.
Therefore, training for Hyrox requires a hybrid approach. To prepare for running, I ran about 2-3 times per week with at least one long, endurance-based run and speed intervals. The longer run is meant to build an aerobic, foundational base while the speed intervals help push my pace for race day.
To prepare for the strength stations, I trained at least twice per week. One day would consist of pushing movements, while the other focused on pulling. Because you know the exact functional movements and weights required for Hyrox, I tried to mimic them during my workouts.
Finally, the most important training method is to perform Hyrox simulations. At least once per week, I would train as if I was performing the Hyrox. This was easy to do at HNH Fitness because I would run on one of our treadmills in between strength movements. This prepared me for the mental and physical challenges you will face while completing a Hyrox.
(Part 2 continued in comments)
