Chances are you’ve heard of Hyrox. If not, it may just be a matter of time.

Hyrox, a group fitness competition, has grown in popularity. The race combines 1-kilometer running periods with functional fitness stations like sled pushes and pulls, burpees, and farmer’s carries, all in a party atmosphere that’s more like a music festival than a workout.

These days, getting a spot at a Hyrox race is almost as unattainable as Taylor Swift tickets. With events hosting up to 50,000 participants at a time, Hyrox is increasingly a way to network or even find love through fitness.

“It’s one of the first fitness events that’s more accessible to people,” Ixchel Avirama, a CrossFit NYC trainer who has competed in Hyrox competitions since 2022, told Business Insider.

But as you get older, more people fall into common rookie mistakes, leading to injuries and affecting your profits.

If you’re thinking about joining the party, Avirama says you should focus on three main priorities during training to be successful on Hyrox while improving strength, athleticism, and endurance for long-term fitness.

Mistake 1: Treat it as a test of strength

The first thing you should know about Hyrox is that you will spend as much time running as you will at the strength stations. One-kilometer increments are easy to underestimate, but they add up to about five miles, more than half the event.

“A common misconception is that seasons are much more important,” Avirama said. “Everyone needs to know that, first and foremost, this is a foot race.”

Depending on your current fitness level, Avirama recommends running two days a week as a good starting point.

Try doing a longer, low-intensity Zone 2 session to slowly increase the time you spend moving. To work on speed, include a shorter, faster interval training session. The combination isn’t just good for Hyrox: it’s also a sweet spot for longevity training.

As a fitness newbie, plan a few months in advance and increase your running resistance gradually so your body can adapt, reducing the risk of foot, ankle and knee injuries, according to Avirama.

“People start right away with 8K or hour-long runs,” he said. “Not giving yourself time to slowly improve is the biggest problem that leads to injuries.”

Mistake 2: Not training basic movement patterns

Avirama said Hyrox beginners can be intimidated by strength work, particularly moving a heavy sled, so it’s good to get comfortable with the specific movements.

Beginners can build overall strength through basic movement patterns by doing exercises such as push-ups, pull-ups, presses, farmer’s carries, squats, and lunges. The idea is to master good form so that when you’re tired, you’re less likely to injure yourself.

Those are the same movements that trainers (and doctors) also recommend for longevity, as they translate to real-world activities like lifting a suitcase, carrying groceries, or climbing stairs.

Commit to 2 to 3 strength training sessions per week, but make sure you have a good running foundation before intensifying your strength training.

Mistake 3: not controlling the rhythm

The biggest challenge on a Hyrox is the time you will spend on your feet. Elites can finish the race in just under an hour, but most people can expect it to take between 90 minutes and two hours.

To prepare for sustained effort, Avirama recommends a CrossFit-style circuit called metcon (short for metabolic conditioning), which alternates exercises to build strength and endurance.

“You’re constantly doing a lot of different moves, going from one station to the next,” he said.

You should also pace your diet, including a smart hydration plan and plenty of carbohydrates before and during the race to avoid cramps and fatigue.

“I learned from my first race, so I think I spent a lot more time drinking electrolytes three or four days before the race,” Avirama said.

Avirama said the average time to complete a Hyrox race has increased, in part because the event has expanded beyond the very fit niche. Avirama works with many 20-something athletes who are training to participate in a Hyrox event with a parent.

“The fact that there are so many different ways to participate in this race has allowed people to invite different people into their lives,” he said.

The bottom line is that every Hyrox athlete must find the right intensity to progress without burning out; That applies to the entire training process, not just race day.

“It’s a marathon, not a sprint,” Avirama said. “Focus more on endurance and find that pace you can maintain consistently.”