Debunking the Biggest HYROX Training Myth

If you scroll social media long enough, you might think HYROX is a strength competition with some jogging sprinkled in.

But the data tells a different story. HYROX recently published its first-ever science report & something stood out that may surprise you.

A standard HYROX race consists of:

• 8 × 1 km runs

• 8 functional workout stations (sled push, sled pull, burpee broad jumps, row, farmer’s carry, sandbag lunges, wall balls, ski erg)

That is 8 kilometers of running, broken up by strength stations.

And according to the official HYROX Sports Science Report, the majority of total race time is spent running. Not pushing sleds. Not lunging. Running. 61% of the race is running.

Let’s unpack what that means for your training.

Myth #1: HYROX Is a Strength Race

This myth spreads easily because the stations look intimidating. Sleds. Wall balls. Carries. They photograph well. They feel hard.

But performance analysis published by HYROX shows that:

• Running accounts for the largest percentage of race time

• Faster 1 km splits strongly correlate with faster overall finish times

• Aerobic capacity is a major performance driver

In other words, your endurance determines your outcome more than your brute strength.

Strength matters. But strength without an aerobic base is like owning a sports car with a lawnmower engine.

What the Science Suggests About Performance

The physiological demands of HYROX are largely aerobic with repeated surges into high-intensity effort. That means:

• Strong aerobic base

• Efficient lactate clearance

• Ability to recover between efforts & regain focus quickly

• Solid running endurance

Research on hybrid and high-intensity endurance events consistently shows that improvements in VO₂ max, threshold pace, and aerobic efficiency significantly impact overall time in races that combine endurance and strength elements.

Translation: if your heart and lungs fatigue before your legs do, your stations will suffer too.

Where Strength Fits In

Now before we toss the sled into the parking lot, let’s clarify something.

Strength still matters.

You need:

• Lower body strength for sled push and lunges

• Upper body endurance for wall balls

• Grip strength for carries

• Muscular durability to maintain form under fatigue

But strength training for HYROX should be specific and strategic, not random metabolic chaos.

This is where hybrid training principles come in. Coaches like Doc Lyss emphasize building strength without sabotaging running mechanics. The goal is complementary adaptation, not interference.

Heavy lifting that leaves you neurologically fried the day before your intervals? Not helpful.

Strength that improves power, durability, and economy? Very helpful.

The Real Limiter: Compromised Running

Here is the nuance most people miss.

HYROX is not just about running fast. It is about running fast after lunges. Running fast after sled pushes. Running fast when your heart rate spikes.

So training should include:

• Dedicated aerobic base runs

• Threshold intervals

• Running endurance work

• Strength sessions that mirror race demands

• Combined efforts that simulate compromised running

Think of it as teaching your body to reset under fatigue.

Practical Training Takeaways

If you are preparing for HYROX, consider this structure:

1. Prioritize Running Frequency

Three to four quality run sessions per week:

• Easy aerobic base

• Threshold or tempo

• Interval work

• Optional race-pace simulation

2. Strength Train with Intention

Two to three focused sessions:

• Sled mechanics

• Posterior chain power

• Grip strength

• Wall ball efficiency

• Core stability

3. Practice Transitions

Seconds matter. Efficient station entry and exit saves energy and time.

4. Respect Recovery

Overtraining blunts aerobic adaptation and compromises performance. Quality beats exhaustion.

The Bottom Line

HYROX rewards the athlete who builds a powerful aerobic engine and layers strength onto it.

It is not a strength race with some running.

It is a running race interrupted by strength.

When you train accordingly, the stations feel like checkpoints rather than brick walls.

And if you are coming from an endurance background, this should feel empowering. Your engine is your advantage. We simply refine it and make it durable.

If you would like help structuring a hybrid plan that prioritizes running while building race-ready strength, I would love to help you build one that aligns with your goals, current capacity, and race timeline.

Your body is adaptable. Train it with clarity.