THINKING OF STARTING HYROX? HERE'S MY ADVICE AS A COACH

Published: 28/11/2025 | Written by: Emma Kirk-Odunubi

Emma Kirk-Odunubi already has two HYROX World Championships under her belt. Add to that the fact that she’s a performance and run coach, and you’ve got the complete package – someone who understands the endurance aspect of the race as well as the strength side. If you’re considering jumping on the HYROX trend, here’s some advice from someone who really gets it. From what to expect to mistakes to avoid and top tips, Sports Direct breaks it all down for you – so don’t go anywhere.

When I first signed up for HYROX, I thought it’d just be a fun challenge. I took it on back in 2022 when the sport was still a baby in the UK compared to now. I knew it as just a mix of running and gym work. But let me tell you, the first time I hit the sleds mid-race, lungs on fire, I realised this was a whole different kind of suffering – the good kind. HYROX has this way of testing every part of your fitness – your strength, your endurance, and most of all, your mindset. As a runner and coach, that balance drew me in. It’s gritty, measurable, and brutally honest: your fitness doesn’t lie when you’re staring down eight 1k runs mixed with functional stations.

It’s hard, yes – but it’s also addictive. Once you’ve done one, you’ll understand why so many of us keep coming back for more.

WHAT TO EXPECT

HYROX is a hybrid race combining 8 × 1k runs with eight functional stations in between – ski, sled push, sled pull, burpee broad jumps, row, farmer’s carry, lunges, and wall balls. You run a kilometre, hit a station, and repeat until you’ve completed all eight.

What makes it unique is the demand on both systems: you need endurance to run strong, but strength to handle the stations efficiently. Most people are surprised by how much running there actually is. You’re covering 8k of running plus extra in and out of the stations, so it ends up being more like 10k.

HYROX is, at its core, a runner’s game. A strong runner will always have the edge. The ability to hold pace between stations while staying calm under fatigue is what separates a good race from a painful one. If you want to dig deeper into the running side, I break this down more in my HYROX Running Plan piece, including why building towards 90 minutes of aerobic running is the real foundation. But for now, here are the basics.

HOW TO START

If you’re a beginner, start by getting comfortable with running. Forget the sleds and the fancy workouts for now. Your first focus should be building the endurance to complete 10k continuously at an easy, conversational pace. Once that feels achievable, extend your weekly long run gradually until you can hold 90 minutes of steady running. That aerobic base will carry you through the entire race, and everything else layers on top of that.

Then, begin adding in short bouts of functional work: bodyweight lunges, burpees, wall balls, and carries. You don’t need to simulate a full race; what you need is confidence under fatigue. Mix a few short runs with these movements occasionally to learn how your body responds – but frequency matters less than consistency in your aerobic development.

COMMON MISTAKES TO AVOID

I see a lot of athletes trip up on the same few things:

1. Underestimating the running. You can’t out-lift poor endurance. Running is over half the event. Train for the runs and respect it.
2. Overdoing gym volume. HYROX isn’t a bodybuilding comp. Remember to run!
3. Neglecting recovery. Your nervous system takes a hit from HYROX-style training. Constant 10/10 efforts aren’t conducive to really excelling. Prioritise sleep, hydration, and proper deloads. Deloads are when intensity reduces and you remove big heavy sessions so that your body can recover.
4. Poor pacing. Starting too fast on the runs or stations always comes back to bite. The best races are even, calm, and measured. That might mean taking rest on a station like the sled to reset, because going unbroken may cause your legs to cramp for the rest of the race.
5. Inconsistent fuelling. Training hard without enough carbs or hydration will tank your sessions and recovery.

TIPS THAT ACTUALLY WORK

• Prioritise running quality. Three focused runs per week – one long, one speed/interval-based that can include some functional movements, and one strength-focused (hill or tempo) is a great structure.
• Lift for function. Squats, lunges, deadlifts, and carries will build the resilience you need. Think power and control, not heavy for heavy’s sake.
• Build aerobic base fitness. Longer, zone 2-style runs are gold for HYROX. They improve recovery between stations and your ability to sustain effort.
• Test race-like efforts occasionally. Maybe once every 3–4 weeks, try a partial HYROX-style workout to practise transitions and pacing – but don’t live there every week.
• Train your mindset. Every station hurts at some point. Learning to keep moving, even when you don’t want to, is a skill in itself.

LASTLY…

HYROX might look intimidating from the outside, but it’s built for anyone willing to put in the work. Start by running. Build your base. Layer in strength. Trust that slow, consistent progress will make you race-ready faster than any fancy circuit ever could.

When race day comes, you’ll realise it’s not just about fitness – it’s about belief. The ability to keep moving when your body says stop. And when you cross that finish line? That’s a feeling you’ll chase again and again.

So, if you’re on the fence, sign up. Start running. You’ve got this.