Race preparation
HYROX training in Holešovice
HYROX is eight kilometres of running with a strength station after every kilometre, from the SkiErg to Wall Balls.
I'm HYROX level 1 certified and in the preparation I focus most on the running between stations and on technique that saves your strength on the stations.
What kind of race it is
The stations, weights and reps are the same at every race, so times can be roughly compared across cities and years. The length of the running loop varies a little with the venue. You race individually, as a pair or in a relay of four who split the course and the stations.
Where the race breaks
Most time is lost on the running between stations. The legs are tired from the last station and the pace falls apart. If you train running and strength separately, you only find out in the race, so in the preparation they go straight after each other.
The second place where time goes is the last stations. Sandbag Lunges and Wall Balls come when you already have seven to eight kilometres and six to seven stations in your legs.
How the preparation works
At the first session I measure your starting fitness and we plan the weeks up to the race from that. In personal sessions running and stations go straight after each other, just like in the race. The Saturday RUNclub comes on top, for running volume and technique.
We don't have sleds at Form Factory, so for now only Santa pulls them. In the preparation we replace pushing and pulling with TRX and rope work.
The next goal: Bcross Run 16
Bcross is a Czech race in the same spirit, running and strength stations. Bcross Run 16 is the second championship the organiser runs, it takes place on 12 and 13 December at PVA Expo in Letňany and you race individually, as a pair or in a relay of four. I'm racing it too, on Saturday in a relay.
Registration closes on 30 November, or earlier if the race fills up. If you start now, you have six weeks until the race.
And then Vienna
If you want to race HYROX itself, the closest one to Prague is Vienna. The race returns there from 19 to 21 February 2027 at Messe Wien, an afternoon away.
Waves start all day, people line the course, and the atmosphere carries even those who are only racing the clock for themselves.
Who it's for
It suits runners who lack strength, and gym-goers who can't run a kilometre without stopping just as well. As a pair you can race with a friend or a partner and split the stations.
From the blog
Everyone I train with gets their own access to the client portal. The plan for the next session with exercise videos, notes from our sessions and all measurements in one place. See what it looks like.
Want to get ready?
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