Hyrox: My Workout & Meal Plan

Over the next nine weeks in the lead-up to Hyrox London in May 2025, our deputy social media manager and PT, Isabelle Shury, will detail her preparation for the event.

She'll share her exact training regimen along with helpful nutrition and recovery tips. Having completed three previous Hyrox races, Isabelle will also reflect on the adjustments she's making this time around.

Look out for a fresh column every other Sunday until race day!

My Hyrox Workout Program

Here’s the breakdown of Isabelle’s weekly training schedule:

• Monday: 45-minute upper-body strength session
  
  
• Tuesday: 45-minute compromised run session:
  
  
• • • 1km run
      
      
    • 20 walking lunges
      
      
    • 10 burpee broad jumps
      
      
    • 10 wall balls
      
      

(Repeat 5 times with minimal rest between rounds)

• Wednesday: 50-minute reformer Pilates
  
  
• Thursday: 8km run
  
  
• Friday: 45-minute lower-body strength session
  
  
• Saturday: Rest day
  
  
• Sunday: 1-hour partner Hyrox workout (You Go, I Go format):
  
  
• • • 500m run
      
      
    • 1000m ski (partners alternate until reaching the goal)
      
      
    • 10m x 4 sled push
      
      
    • 500m run
      
      
    • 10m x 4 sled pull
      
      
    • 500m run
      
      
    • 60 burpee broad jumps
      
      
    • 500m run
      
      
    • 1000m row
      
      
    • 500m run
      
      
    • 200m farmer’s carry
      
      
    • 500m run
      
      
    • 80 walking lunges
      
      
    • 500m run
      
      
    • 80 wall balls
      
      

My Hyrox Nutrition Plan

I prioritize balanced meals packed with protein, fiber, healthy fats, and carbs to fuel my body.

Instead of tracking macros rigorously, I listen to my body’s needs, aiming for meals that promote recovery and overall vitality.

Maximizing plant diversity is key—I often sneak in herbs, seeds, and pulses for added nutrition. A savory breakfast is my go-to, as it keeps me satiated and mentally prepared for the day ahead.

I can’t recommend electrolytes enough after sweaty sessions—they're a lifesaver. My current favorite? The apricot Humantra ones. They turn hydration into a treat!

My Typical Day of Eating

• Breakfast:
  
  
• • • Scrambled eggs with sourdough bread, cottage cheese, spinach, roasted tomatoes, and basil
      
      

or

• • • Egg frittata made with two eggs, egg whites, cottage cheese, sundried tomatoes, feta, spinach, and basil (perfect for on-the-go)
      
      
• Lunch:
  
  
• • • Hearty bean salad with chicken, sweetcorn, pecans, peaches, pepper, cavolo nero, cannellini beans, cherry tomatoes, and feta with a honey-mustard-olive oil-lemon dressing
      
      
• Dinner:
  
  
• • • Salmon ramen with brown rice, miso broth, carrots, broccoli, red pepper, edamame beans, corn, and onion
      
      
• Snack:
  
  
• • • 5% fat Greek yogurt topped with frozen raspberries, honey, and homemade granola
      
      

How to Train for Hyrox

Want to take on a Hyrox race but not sure where to start? Whether you’re new to training or have base-level fitness, here's a guide to help:

For Beginners (New to Running or Baseline Fitness)

Build a Foundation

Focus on developing strength, endurance, and proper form through bodyweight or weighted exercises.

Guided online workouts are a great resource to learn proper techniques for movements like squats, lunges, deadlifts, and overhead presses—a must for replicating Hyrox exercises.

• Squats: Crucial for wall-ball exercises.
  
  
• Overhead Presses: Mimic the wall ball’s final throw.
  
  
• Deadlifts: Build posterior chain strength for sled pushes.
  
  
• Lunges: Promote single-leg stability and endurance for weighted lunges.
  
  

Cardio Training

Cardio is vital for muscular endurance and power in Hyrox events. Incorporate rowing or SkiErg sessions with intervals once a week.

Start with 250-meter intervals at a steady pace, focusing on form. Gradually increase the distance by 100–200 meters every two weeks or reduce your split time to build endurance.

Running is a core component of Hyrox races, so integrate purposeful running sessions into your training regularly.

Source: msn

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.