Hyrox Training in Settle: How to Prepare for Race Day

You have booked your first Hyrox, or you are close to it. Then you look for somewhere to train and realise most gyms have no sled track, no ski erg and nowhere to throw a wall ball. Until now, Hyrox training in Settle meant improvising or driving a long way.

Not any more. This guide covers what Hyrox actually involves, how to train for each part of it, and how to build your race prep at TNT Hybrid, on Sowarth Industrial Estate in Settle.

Quick answer: Hyrox is a fitness race of eight 1km runs, each followed by a workout station: SkiErg, sled push, sled pull, burpee broad jumps, row, farmer's carry, sandbag lunges and wall balls. To train for it in Settle, combine three runs a week with heavy leg work, station practice and running on tired legs. TNT Hybrid has two 10m sled tracks and Hyrox kit for every station.

What is Hyrox?

Hyrox is a fitness race that is the same format wherever you do it. You run 1km, complete a workout station, and repeat that eight times. Every race follows the same order:

1. 1km run, then 1,000m SkiErg
2. 1km run, then 50m sled push
3. 1km run, then 50m sled pull
4. 1km run, then 80m burpee broad jumps
5. 1km run, then 1,000m row
6. 1km run, then 200m farmer's carry
7. 1km run, then 100m sandbag lunges
8. 1km run, then 100 wall balls

That is 8km of running and eight stations. You can enter on your own in the Open or Pro divisions, with a partner in Doubles, or as part of a relay team.

Because the format never changes, you know exactly what you are training for. That is a big part of why so many people get hooked.

Why Hyrox suits hybrid training

Hyrox rewards people who are both strong and fit. Pure runners struggle on the sleds. Pure lifters struggle on the 1km runs between stations. You need both.

That is exactly what hybrid training is: building strength and conditioning side by side, instead of choosing one. If you have read our beginner's guide to hybrid training, Hyrox is that idea turned into a race.

How to train for your first Hyrox

Good Hyrox training covers four things. Miss one and race day will find it.

1. Build your running base

Running is more than half the race. Aim to run three times a week: one easy longer run, one session of intervals around race pace, and one easy run.

If you are near Settle you have no shortage of routes, from the riverside towards Langcliffe and Stainforth to the lanes out towards Giggleswick. On wet nights, our curved runners keep you honest indoors. There is no motor, so you set the pace.

2. Get strong enough for the sleds

The sled push and sled pull are where races are won and lost. They feel heavy because they are. Weak legs and a weak upper back turn 50 metres into a very long few minutes.

Train heavy squats, deadlifts and lunges once or twice a week. Then practise the sleds themselves. Pushing and pulling a sled is a skill: body angle, short fast steps, and a rhythm you can hold.

3. Learn every station

Each station has technique that saves you energy:

• SkiErg: drive from the hips, not just the arms.
• Row: legs first, then lean back, then arms.
• Burpee broad jumps: find a steady rhythm rather than sprinting the first 20m.
• Farmer's carry: grip and posture. Short, quick steps.
• Sandbag lunges: a steady pace with the bag secure on your shoulders.
• Wall balls: use your legs to throw the ball and catch it straight into the next squat.

Practise each one until it feels routine. Race day is not the time to learn them.

4. Practise running when you are tired

This is the part people forget. Running 1km fresh is easy. Running 1km straight off a sled push is a different sport.

Once a week, pair a station with a run: 500m on the rower, then straight onto the runner for 1km. Repeat. These sessions teach your legs to recover while moving, which is what the whole race asks of you.

A simple Hyrox training week

If you are building towards your first race, a week might look like this:

• Monday: Strength. Squats, deadlifts and upper-back work.
• Tuesday: Intervals. Runs at race pace with short rests.
• Wednesday: Easy run or rest.
• Thursday: Stations. Sleds, wall balls and lunges, paired with short runs.
• Friday: Rest.
• Saturday: Longer easy run, or a hybrid session mixing everything.
• Sunday: Rest or a gentle walk.

Adjust it to your life. Three good sessions a week will get most people round their first Hyrox. Five will help you chase a time.

Common mistakes first-timers make

Going off too fast. Adrenaline makes the first 1km feel easy. It is not. Start steady and finish strong.

Never touching a sled before race day. It is the station people underestimate most. Get time on one in training.

Ignoring grip. By the farmer's carry, your hands are already tired from the SkiErg, sleds and row. Train your grip.

Skipping transitions. Moving from station to run and back costs time. Practise it.

Under-fuelling. Eat properly the day before and on the morning of the race. Most first-timers are out there well over an hour.

Hyrox training at TNT Hybrid

We built TNT Hybrid with races like Hyrox in mind. Inside our 6,000 sq ft facility you will find:

• Two 10m sled tracks for push and pull work
• Hyrox equipment for every station
• SkiErgs, rowers and bike ergs lined up side by side
• Curved runners for running work indoors
• Plate-loaded and pin-loaded machines plus free weights for your strength days

Our coaches know the race from the inside. Co-owner Tomi Tatham competes in Hyrox alongside strongman and powerlifting. Louise Coates coaches Hyrox, powerlifting and CrossFit-style training. Finn Rayner, a Level 3 PT studying Sport and Exercise Science at Lancaster University, brings a Hyrox and multi-sport background. You can meet the whole team here.

If you would rather train in a group, our Metcon and Strength sessions build exactly the fitness Hyrox needs. Check the timetable on our classes page, and see the full training floor.

Frequently asked questions

Do I need to be fit already to start Hyrox training?

No. Every station can be scaled and practised at a lighter load. If you can walk into the gym, you can start. Your coach will build you up from where you are.

How long does it take to train for a first Hyrox?

If you can already run 5km comfortably, around 12 weeks of focused training is a sensible build for a first race. Starting from scratch, give yourself longer and build your running first.

Can I do Hyrox with a partner?

Yes. In Doubles you both run every 1km together and split the station work between you. It is a great way to do your first race, and training with your partner keeps you both accountable.

Which TNT Hybrid membership is best for Hyrox training?

Our Unlimited membership at £90 a month plus a £25 joining fee gives you full gym access and every class. If you prefer to follow your own plan, Gym Only is £50 a month. See every option on the membership page.

Do I need a coach for Hyrox?

You can train for it on your own, but a coach speeds things up. They will fix your sled and wall ball technique early and build a plan around your race date. Here is how personal training in Settle works at TNT Hybrid.

Start your Hyrox training in Settle

You do not need to travel for proper Hyrox prep any more. Whether you live in Settle, Giggleswick, Langcliffe, Clapham, Ingleton or Bentham, everything you need is at Unit 10 Sowarth Industrial Estate.

Try a day pass for £10, refunded in full if you join within the week. Founding member spaces are still open.

Call us on 07942 150569, email gym@tnt-hybrid.co.uk, or book through the TNT Hybrid app on iOS and Android. Questions first? Get in touch here or read why we built TNT Hybrid.