First-race guides
Everything first-timers ask about HYROX
Weights, stations, pacing, Doubles, training at home and how long it takes, in plain English, with numbers from the official rulebook.
HYROX weights for 2026/27Every HYROX station weight for 2026/27 in kg and lb: Open, Pro, Doubles and Relay, from the official rulebooks, plus wall ball target heights.Read the guideThe 8 HYROX stations, in orderAll 8 HYROX stations in race order with distances, 2026/27 weights and one first-timer tip for each, from the SkiErg to the 100 wall balls.Read the guideHow long does it take to train for HYROX?How many weeks you need to train for your first HYROX depends on where you start. A clear guide to 8, 12 and 16-week plans, and how to pick yours.Read the guideHYROX training at homeNo sled, no SkiErg, no problem: how to train for HYROX at home with dumbbells, a band and a backpack, with a swap for every station and a full home plan.Read the guideTraining for HYROX without a sled or SkiErgYour gym has no sled or SkiErg? Here's what to do instead for every HYROX station at a regular commercial gym, plus a 12-week plan built for it.Read the guideHYROX Doubles for first-timersHow HYROX Doubles works: you run every km together, one partner works at a time, and you split the reps. Weights, rules and a 12-week partner plan.Read the guideHYROX Relay, explainedHYROX Relay is a team of four: each racer runs 2 × 1 km and does 2 stations. How it works, the weights, and an 8-week relay training plan.Read the guideWhich HYROX division for your first race?Open, Pro, Doubles or Relay? The differences between HYROX divisions in plain English, and which one to pick for your first race.Read the guideHow to pace your first HYROXThe most common first-HYROX mistake is sprinting the first 1 km. How to pace the runs, the SkiErg and the stations so you finish strong.Read the guideCompromised running for HYROXCompromised running means running straight off a station on tired legs. What it is, why it decides your HYROX time, and a simple workout to train it.Read the guideHow to get through 100 wall balls100 wall balls is the last thing between you and the HYROX finish line. Set strategies, standards and how to train them on tired legs.Read the guideYour first HYROX checklistA printable first-HYROX checklist: what to do the night before, what to pack, race-morning mistakes to avoid, and your plan for run 1.Read the guideHYROX for runnersGood runner, first HYROX? The stations are where you'll gain the most time. What runners underestimate and a plan that keeps your running.Read the guideHYROX for liftersStrong but don't run? HYROX is 8 km of running. How lifters should build their running for a first HYROX without losing strength.Read the guideYour first HYROX over 40A smarter way to train for your first HYROX over 40: three hard days, 48 hours apart, lower run volume and more recovery. With a 16-week plan.Read the guideTraining for HYROX 3 days a weekYes, you can train for HYROX on three days a week. How to structure the week so each session counts, with a 12-week 3-day plan.Read the guide
Turn the guides into a plan
Cheetah gives you a week-by-week plan for your level and equipment.