Yes, you can train for Hyrox at home with no equipment: swap each station for a bodyweight version, keep the running and practise moving while you're tired. You won't recreate a heavy sled push in your lounge, but you can build the engine that gets you through eight runs and eight stations.
Pick a short workout and run a mini Hyrox today.
Check with your doctor before starting a new programme, especially if you're coming back from a long break.
What Hyrox actually is
Hyrox is a fitness race with a fixed format: eight 1 km runs, each followed by a station. In order, the stations are:
- SkiErg, 1,000 m
- Sled push, 50 m
- Sled pull, 50 m
- Burpee broad jumps, 80 m
- Rowing, 1,000 m
- Farmers carry, 200 m
- Sandbag lunges, 100 m
- Wall balls, 75 or 100 reps depending on the category
Hyrox says it expects more than 2 million athletes across six continents in the 2026/27 season, which is why your gym buddy won't shut up about it. Weights and rules differ by category, so check hyrox.com for the current numbers before you race.
The honest bit
Training at home builds the engine: legs, lungs and the ability to keep moving when everything burns. It doesn't teach you sled technique. If you're entering a race, get a few sessions on real kit before the day. If you're just here for the training style, home is plenty.
The no-equipment swaps
| Station | Home swap |
|---|---|
| SkiErg | Standing "ski swings": arms overhead, hinge, sweep down. 60 seconds |
| Sled push | Walking lunges or bear crawls |
| Sled pull | Backward bear crawl, or table rows if you have a sturdy table |
| Burpee broad jumps | The real thing, with shorter jumps to fit the room |
| Rowing | Towel or table rows, then 30 seconds of fast bicycle crunches |
| Farmers carry | Shopping bags or a loaded backpack, walk the garden or hallway |
| Sandbag lunges | Walking lunges holding a backpack |
| Wall balls | Squat to overhead reach with a cushion or backpack, 30 to 50 reps |
Your running is the real training
Eight kilometres of running is the bulk of a Hyrox race. No kit needed. Run outside, use a treadmill or march and jog on the spot if you're stuck indoors. If you can't run 1 km yet, run and walk. Read how to start running overweight and start running when overweight, which work for everyone.
A mini Hyrox you can do at home
Four rounds. Rest only as needed.
- Run 400 m (or 3 minutes of jogging or marching)
- 20 walking lunges, holding a backpack
- Run 400 m
- 10 burpee broad jumps
- Run 400 m
- 60 seconds of backpack carry
- Run 400 m
- 30 squat-to-reach reps
That's about 35 to 45 minutes depending on fitness. Beginners do two rounds.
Pace it like you've got sense
The first round always feels easy. That's the trap. Read your first round is lying to you: a guide to pacing.
Hybrid training in one line
You're training running and strength in one session. That's why it feels hard in a new way. Lift twice a week as well. Read what is progressive overload and the one kettlebell home gym.
Common mistakes
- Going all-out in round one
- Skipping the warm-up before burpee broad jumps
- Never practising the running, because it's boring
- Training seven days a week. Read work out every day
FAQs
How long does it take to prepare?
Guides commonly suggest 8 to 12 weeks of consistent training before a first race. Follow the beginner's 8-week plan.
Can I use the timer?
Yes. Set intervals or rounds and go. Try the Hyrox-style workout on the timer.
Is it too hard if I'm out of shape?
Scale it. Walk, do half rounds and build up. Read first workout after a long break.
The bottom line
You don't need a sled to start. You need a plan, a hallway and a bit of stubbornness. Pick a short workout and go.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- hyrox
- home workouts