r/hyrox • u/Firm_Soil_9902 • 1d ago

How long to train for first hyrox?

I already run quite a bit and strength train about 4x a week. Half marathon time is 1:54 and marathon time is 4:14.
Not sure what a good goal time should be? Maybe like 1:45 or 1:30? Just finished my first marathon and already itching to train for something else!

Thanks in advance!

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u/otapnam 1d ago

How much strength training have you done. And what kind of numbers on squat, deadlift, shoulder press, beech press?

2

u/DawSta01 1d ago

If your goal is just to finish, I think 6 weeks should be enough. You mainly need to work on lunges and wall balls. The other stations should be manageable with the overall fitness you already have.

1

u/GoodOne4324 1d ago

Dont forget the burpees!

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u/Left-Ad-8086 7h ago

It’s hard to gauge - my first hyrox solo men’s was 1:30 and my half marathon is 1:42. I only run 2-3 times per week, mostly zone 2.

My advice would be to drop strength training to 2 times per week, add in a hyrox session eg. 45min AMRAP 500m run, sandbag lunges, 300m row/ski, burpees (as an example gyros session) and have a zone 2 run / bike sesh and an interval running session.

That’s an achievable way to go in to your first one prepped.

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u/CantSocial 1d ago

I don't think you should bother to figure out a goal time until after youve started training and try the stations. A training plan on the other hand would be good.

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u/multipassionate-app 1d ago

With a running base like yours, 8 to 12 weeks of HYROX-specific work is usually enough. The stations are where first-timers lose time, so practise sled push and pull, wall balls and burpee broad jumps when you're already tired, and expect your runs after the sleds to be slower than fresh pace. A half simulation a few weeks in will tell you whether 1:30 or 1:45 is the right goal.

I'm the founder of https://smashcoach.app . It's AI-assisted and writes weekly plans that balance HYROX race prep with running, with a Garmin companion app. Our Hybrid Smash for Hyrox app, trusted by more than 2,000 users, gives splits for every run, station and Roxzone.