How to Start Training for HYROX Dallas: The Ultimate Beginner’s Guide

Hayden Wilcox
Jul 14
3 min read

Are you ready to take on the HYROX challenge in Dallas? Whether you’re a seasoned gym-goer or a weekend warrior looking for a new test of fitness, HYROX offers an exciting blend of endurance, strength, and grit. If you're wondering how to get started, this guide will break down everything you need to know, from workout strategy to gear to mental prep. Train smarter and show up confident on race day.

What Is HYROX?

HYROX is a global fitness competition that combines functional workouts with running. Every competitor performs the same standardized race format:

8 x 1km run + 8 functional workout stations, including:

Ski Erg
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmers Carry
Sandbag Lunges
Wall Balls

HYROX Dallas is known for its electric atmosphere, fierce competition, and deep field of athletes, from first-timers to elite-level pros.

When Should You Start Training?

Ideally, you want 8 - 12 weeks to prepare, especially if you're new to hybrid racing. HYROX is about pacing, efficiency, and managing fatigue over an intense 60-90 minutes. The earlier you start, the more time you have to build capacity and technique.

Step-by-Step Training Plan for Beginners

1. Build Your Running Base

You’ll cover 8km total, so your endurance matters. Aim for:

2-3 running sessions per week
Mix in interval runs, tempo runs, and one longer effort
Start with shorter distances if needed (e.g., 3-5km) and gradually increase

2. Master the HYROX Stations

Each movement hits a different energy system and muscle group. Here’s how to train:

Ski Erg & Rowing: Focus on technique and breathing. Intervals of 250-500m at race pace help build capacity.
Sled Push/Pull: Train heavy and light. Practice both speed and grind.
Burpee Broad Jumps: Focus on pacing and consistency rather than speed.
Farmer’s Carries: Strengthen grip and core; walk with kettlebells or dumbbells.
Sandbag Lunges: Load a sandbag and walk 20-30m sets. Practice transitions.
Wall Balls: Practice high-rep sets (20-50 reps) with race-weight (6kg/14lb for women, 9kg/20lb for men).

3. Add HYROX-Specific Conditioning Days

Combine running with stations to simulate race day:

Example: 1km run → 20 burpee broad jumps → rest 1 minute → repeat
Progressively stack stations together over time

AT-HOME HYROX GYM SUPPLIES

1) Ski ERG Machine

2) Rower

3) Wall Ball

4) Sled

5) Sandbag for Lunges

6) Energy Waffles

7) Rope for Sled Pulls

4. Strength Train 2-3x Per Week

Focus on compound lifts:

Deadlifts
Front/Back Squats
Lunges
Pull-ups
Push Presses

Strong glutes, quads, and core are essential for sleds, lunges, and carries.

5. Don’t Skip Mobility & Recovery

Add 10-15 minutes of mobility work daily. Foam roll your quads, hamstrings, calves, and back. Prioritize sleep and hydration, especially in the final month of prep.

What Gear Do You Need?

Shoes: Lightweight running shoes with decent grip (avoid heavy CrossFit shoes)
Hydration pack or bottle: Especially during long training days
Breathable training apparel: Moisture-wicking and supportive
Optional: Gloves for sleds if your gym floor or equipment tears your hands

Tips for Training in Dallas Heat

Schedule outdoor runs in the early morning or late evening
Hydrate with electrolytes
Use indoor facilities for sled work and rowing

Join a Community or Group Training

Training with others boosts accountability and performance. Look for:

Local HYROX prep groups or gyms near Dallas
Functional fitness classes that simulate race day efforts
Personal trainers who offer race-specific coaching (like AqilFitness!)

Final 4 Weeks: Dial It In

Taper slightly in the final 7-10 days
Do 1-2 full race simulations
Practice transitions and mental focus
Get familiar with the venue layout and rules

Let Us Help You Prepare

If you're in the Dallas-Fort Worth area and planning to race HYROX Dallas, we offer free beginner-friendly training guides, personal coaching, and group workouts tailored for your success.