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Hyrox: What Fitness Professionals Need to Know
Introduction to Hyrox
Hyrox has become one of the most popular fitness challenges in the UK, uniting runners, gym-goers and functional fitness enthusiasts in a format that is both demanding and accessible. Its fixed structure makes it ideal for training progression, and its inclusive entry categories mean people of all abilities can take part.
This resource outlines the Hyrox format, the principles behind effective preparation, the role personal trainers can play in supporting clients, and the benefits and considerations associated with this style of training. It also highlights one of Storm Fitness Academy’s graduates, Lucy Sheffield, who has gone on to become a committed Hyrox athlete and an inspiring example of what passion for fitness can look like in practice.
Understanding the Hyrox Format
Hyrox events follow a consistent structure:
Run 1 km
Complete a workout station
Repeat eight times
The stations typically involve:
• Sled push
• Sled pull
• Burpee broad jumps
• Rowing
• Farmer’s carry
• Lunges
• Wall balls
• Ski erg
This format blends endurance and functional strength in a way that is measurable, repeatable and suitable for progressive training. Because all races worldwide follow the same structure, participants can track improvements accurately from event to event.
Why Hyrox Appeals to a Wide Range of Clients
Hyrox sits comfortably between traditional endurance events and functional fitness competitions. Many clients want to feel fitter and more athletic, but they find the barrier to entry for events such as CrossFit competitions or marathons too high. Hyrox fills the gap. Its simplicity, clear standards and friendly competitive environment help clients build confidence while working towards a meaningful goal.
For personal trainers, Hyrox provides a ready-made structure for programming. It also supports long-term engagement, because the mix of running and functional stations allows for clear milestones and visible progress.
How Personal Trainers Can Prepare Clients for Hyrox
Preparation can be broken down into three core components.
Running Conditioning
Repeated one-kilometre efforts form the backbone of the event. Effective sessions include:
• One-kilometre intervals
• Tempo running
• Threshold running
• Running combined with functional stations
The aim is to build aerobic capacity as well as the ability to recover between efforts.
Functional Strength Endurance
Hyrox stations reward strength endurance more than maximal strength. Useful training methods include:
• Moderate load, high-duration sled work
• Repeated lunge patterns
• Wall ball technique and pacing
• Grip endurance training for carries
• Rowing and ski-erg intervals
• Core work under fatigue
Clients benefit from developing both efficiency and consistency. Technique becomes especially important when fatigued.
Race Simulation
Exposure to the full or partial sequence helps clients understand pacing, manage fatigue and transition smoothly. Trainers can use:
• Mini-races (run + one or two stations)
• Half-event simulations
• Station-focused conditioning blocks
• EOMOM or EMOM structures
• Practice of transitions and equipment set-up
Simulations should be used gradually to reduce injury risk and build confidence.
Benefits of Hyrox Preparation for Clients
Clients often experience improvements in:
• Aerobic fitness
• Functional strength
• Muscular endurance
• Power output
• Movement efficiency
• Body composition
• Mental resilience
There is also a strong behavioural element. Training for an event gives clients a sense of purpose, identity and accountability. Many feel part of a wider community, which supports adherence and consistency.
Hyrox can also attract clients who enjoy variety in their training, making it an effective retention tool.
Important Considerations and Cautions
While Hyrox is accessible, trainers should plan carefully to ensure clients progress safely. Key considerations include:
• Building a sufficient aerobic base before high-intensity work
• Monitoring knee and lower-back fatigue from high-volume lunging and sled work
• Correcting technique early to reduce compensations under fatigue
• Managing load and volume to prevent overuse injuries
• Adjusting intensity for beginners and detrained clients
• Applying risk-stratification and collecting informed consent, particularly for clients with controlled medical conditions
Trainers should also remain within their professional scope of practice and refer to medical or allied health professionals where appropriate.
A Storm Fitness Academy Graduate Leading by Example: Lucy Sheffield
Storm Fitness Academy is proud to see graduates applying their skills in the real world, and Lucy Sheffield is an excellent example. Lucy has embraced Hyrox training with enthusiasm and now competes regularly, demonstrating discipline, consistency and a genuine love for health and fitness.
Hyrox athlete profile:
https://www.hyresult.com/athlete/lucy-sheffield
Instagram:
https://www.instagram.com/lucy.sheffield
Lucy represents the message that future personal trainers need to understand clearly: you do not need elite athletic ability to help others succeed, but you do need to model passion, curiosity and a commitment to your own development. Clients want authenticity. They want someone who enjoys training, demonstrates effort and leads by example. Lucy embodies these qualities and continues to inspire others to step into their first Hyrox event.
Why Hyrox Can Strengthen the Work of Fitness Professionals
Introducing Hyrox-style training into coaching can enhance a personal trainer’s offering by:
• Providing structured, measurable goals
• Helping clients feel part of a supportive community
• Offering opportunities for group training sessions
• Creating natural points for review and progression
• Helping trainers differentiate themselves in the local market
The event format also lends itself well to both one-to-one training and small group coaching, opening up additional revenue options.
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Next Steps
For those interested in supporting clients through Hyrox preparation or building a career in fitness, Storm Fitness Academy offers the qualifications needed to work safely, confidently and professionally.
Our Level 3 Personal Training qualification provides the foundation for effective programme design, behavioural coaching and client management.
Our Level 4 Strength and Conditioning qualification develops a deeper understanding of athletic preparation, functional movement and performance-based coaching.
You can explore these pathways on our website, tune into the Storm Fitness Academy Podcast for professional insights, or read more of our educational resources to continue developing your coaching skills.
If you have questions about becoming a fitness professional or want guidance on the right qualification, feel free to reach out. We are here to support your next steps in the industry.
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