If you’ve ever scrolled through race day highlights, you’ll know the atmosphere is electric - the music, crowd, the chaos. But what if you’re not stepping into that start pen with a teammate? What if it’s just you, the sled and 8 gruelling stations ahead? How do you keep the motivation up then?
Welcome to Solo Hyrox - the original, no-partner format that tests your engine, strength and mindset in equal amounts. It’s you versus the course: eight 1km runs, broken up by eight functional fitness stations that challenge every muscle group and push your endurance to its limit.
While training solo might sound tough (because it is), that’s also what makes it so rewarding. No partner shouting cues, no crowd carrying you through the mental wall. Just pure focus and determination.
So whether you’re taking on your first race, stepping up from doubles, or simply want to see how far your fitness can really go, this is your guide to tackling Hyrox solo head-on - from the rules and pacing, to mindset and recovery.
Hyrox Race Individual Overview & Rules
A Solo Hyrox is built on one format - 8 x 1km runs alternated with 8 functional fitness stations. You’ll cover around 8km in total, testing both aerobic endurance and muscular stamina. You’ll move through exercises like the Sled Push, Sled Pull, Burpee Broad Jumps, Farmers Carry, and Wall Balls. It’s a test of hybrid fitness - where running endurance meets full-body strength.
Each event follows the same structure worldwide. You’ll start with a 1km run before entering your first station, repeating that pattern until you hit all eight. No shortcuts and no partner rotations when you’re solo - every rep and every meter is on you.
Hyrox’s rise in popularity has come from its accessibility; it’s always the same workout, same format, no scaling (other than the weights when you hit Pro). And while Doubles or Relay categories have built a big community vibe, Solo is where you find out what you’re really made of.
Official Solo Hyrox Weights – Open vs Pro
Sled Push: Men 152kg (Open) / 202kg (Pro); Women 102kg (Open) / 152kg (Pro)
Sled Pull:
Men 103kg (Open) / 153kg (Pro); Women 78kg (Open) / 103kg (Pro)
Farmer’s Carry:
Men 2x24kg (Open) / 2x32kg (Pro); Women 2x16kg (Open) / 2x24kg (Pro)
Sandbag Lunges:
Men 20kg (Open) / 30kg (Pro); Women 10kg (Open) / 20kg (Pro)
Wall Balls:
Men 100 reps with 6kg to 3m (Open) / 9kg to 3m (Pro); Women 75 reps with 4kg to 2.7m (Open) / 100 reps with 6kg to 2.7m (Pro)
SkiErg:
Distance: 1000 metres
Burpee Broad Jumps:
Distance: 80 meter total
RowErg:
Distance: 1000 meters
Each station must be completed with proper form (check our Hyrox Guide for form tips), within your designated lane, and in the correct order - no skipped reps or shortcuts. You’ll run exactly 1km between every station, and timing is fully tracked from start to finish. Judges will check for correct movement standards, and penalties apply for missed reps, incomplete range of motion, or incorrect execution.
@abbiedennisonfit MY HYROX TRAINING SPLIT !! I followed this split pretty consistently for 8 weeks, and only had to miss a handful of sessions here and there. And I didn’t have set days for each workout, I just fit them in wherever I could in my schedule. Having not had time to train for Manchester I felt a million time stronger and fitter at London, and definitely had more to give!! Each week I did: ⚡️2x gym/ strength sessions (1x upper, 1x lower) ⚡️1x hyrox specific workout (intervals/compromised running/ hyrox specific exercises) ⚡️3x runs (long run, easy run, interval session)
♬ original sound - Abbiedennison
How to Train for a Solo Hyrox
A successful solo race isn’t just about sheer strength; it’s about pacing, technique, and efficient recovery between stations. Remember that training solo means no rest and letting your partner take over, so your technique and stamina need to be locked in. Here’s how to structure your training for full-body strength and race-day stamina.
1. Endurance Training
Running is the backbone of Hyrox. You’ll clock eight 1km intervals - each interrupted by a strength effort. So, your goal is to build an aerobic engine that can recover while under load - this will make or break your performance. It’s not just about being able to run; it’s about running well under fatigue.
By the final few kilometres, your legs will be heavy, your grip will be gone, and your lungs will be pushed to their limit - so the goal is to build an aerobic base that can keep going when everything else starts to burn. Ideally, you should feel confident running 10K comfortably in training, because if you can handle that distance fresh, you’ll hold your pace far better when you hit the pain cave.
Try combining steady runs (5–10km) with interval-style sessions that mimic the stop–start nature of Hyrox.
Try this:
Steady runs (5–10km) to build aerobic capacity and mileage tolerance
Run-station intervals to simulate race rhythm and transitions
Example: 1km run → 20 wall balls → 1km run → 10 burpees → repeat x4
Brick sessions (run → sled → run) to practise heart rate control and mental composure under fatigue
Strength-to-run finishers: End your lower-body strength sessions with a 1km run. Training your body to move efficiently with lactate build-up helps you handle that “heavy leg” feeling that hits late in the race.
These methods teach your body how to switch between strength and cardio without your heart rate spiralling.
High-intensity circuit style training improves both aerobic and anaerobic capacity simultaneously, giving you the best chance at hitting your goal time, and finishing strong instead of fading.
2. Strength & Functional Fitness
When you’re racing solo, there’s no partner to tag in, so strength alone won’t cut it. You need muscular endurance, efficient movement, and the ability to recover while working. Each station demands a mix of strength, control, and power. The more efficient your form, the less energy you waste across all eight rounds.
It’s not about moving the weight full stop, it’s about moving it well. Focus on compound lifts and functional movements that transfer directly to race performance. Practice your sled pushes and pulls, squats, wall balls, deadlifts, lunges, and carries to build functional strength and focus on form and range of motion, so you can move efficiently when it comes to race day. Your priority should be form, tempo and transitions, and yes, this does mean your training should shift to building total-body strength and simulating race day conditions.
Example strength circuit:
10 heavy sled pushes
10 rope sled pulls
200m farmer’s carry
15 wall balls
Rest 90 seconds, repeat 4 times
If your gym doesn’t have a sled, you can still prep the same muscles. Use treadmill pushes, cable machine pulls, or sandbag drags, all build the same drive, control, and grip endurance as the real thing. For a full breakdown, check out our Sled Push and Sled Pull training guides.
Pro tip: Train some sessions with 10–20% heavier sled weights than race day. This “supramaximal” method improves strength and control so your comp weight feels lighter.
3. Recovery, Mobility & Injury Prevention
When you’re training solo, recovery is part of the big strategy. You’re doing every metre/meter, every rep, and every lift yourself, which means your body takes on more total load than in doubles. Building recovery into your plan before you need it keeps your performance consistent and prevents burnout.
Recovery isn’t just a rest day on the sofa. It’s about staying mobile, managing fatigue, and keeping your engine firing between sessions.
Here’s how to stay race-ready:
Prioritise mobility for hips, shoulders, and ankles.
These are the first joints to tighten under volume
and
the ones you’ll rely on most for sled pushes, wall balls, and walking lunges. A quick pre- and post-session flow can keep your range of motion and reduce stiffness.
Active recovery.
Go for a 30–40 minute incline walk, yoga, or light cycle. It keeps your blood flowing and accelerates muscle repair.
Foam roll key muscle groups:
Focus on quads, glutes, lats, and forearms after big sessions. A few minutes of targeted rolling can ease DOMS and improve recovery time.
Don’t underestimate sleep and nutrition.
Aim for 7–9 hours and eat consistently, not just before workouts. A combination of protein (for repair), carbs (for energy), and healthy fats (for recovery) fuels consistent progress.
Mobility and recovery work keep your movements efficient, your muscles responsive, and your risk of overuse injuries low, which is especially vital when no one’s there to pick up the slack mid-race.
Needing a break from running or short on time? You can still get a high-intensity workout by essentially doing a mini hyrox. "I substituted all the runs with 4 minutes on the bike, and I split all the exercises in half (e.g 500m on the ski instead of 1km)... it took me about 45 minutes and it was hard enough to get the blood pumping but not so hard that I won't be able to walk tomorrow!" - Abbie Dennison, Hybrid Gymshark Athlete
Sample weekly Hyrox Individual Workout Plan
Monday: Strength – sled pushes, deadlifts, rows, core work
Tuesday: Conditioning – Intervals - 1km run + wall balls, repeat 4 rounds
Wednesday: Active recovery – mobility, light cardio
Thursday: Power & grip – farmer’s carries, rope pulls, RDLs
Friday: Race simulation – 8 stations with runs
Saturday: Zone 2 cardio – 45–60 minutes easy run or row
Sunday: Rest and recovery
@sineadbent1 2 weeks to go babyyyy…⏳ @HYROX Elite 15 solo Elite England relay Elite 15 doubles @Gymshark vital | SINEAD10 ✨ #hyroxworld #elite15 #worldchampionships ♬ High In The Moment - Belters Only & Jazzy
How To Prepare For Race Day
Nutrition & Hydration Strategy
2–3 hours pre-race: Eat a balanced meal with slow-digesting carbs (oats, rice, whole grains) and moderate protein (eggs, tofu, Greek yogurt). Avoid heavy fats or anything new; race-day stomach surprises are not your friend.
30–60 minutes before: A light snack, like a banana or a rice cake with nut butter, tops up glycogen stores.
Hydration: Sip water or an electrolyte mix in the lead-up to the race. Make sure not to overdo it, though; overhydration can lead to bloating or bathroom breaks at the worst time.
During the race: No need for gels unless you’re pushing past 90 minutes. Most athletes rely on pre-race fuelling and smart pacing to sustain energy.
Warm-Up & Mobility Routine
Start warming up 25–30 minutes before your wave, focusing on full-body mobility to raise your heart rate and prime your body to move efficiently through every station.
Dynamic mobility: hip openers, arm swings, inchworms, and thoracic twists, prepping joints for full functional range.
Aerobic activation: Light jog or row (5 mins) to raise your core temp.
Race-specific drills: A few activation drills: light sled pushes (if space allows), wall ball practice, or ski pulls to cue muscle patterns.
Breathing focus: Deep nasal breaths between drills to centre your nervous system and keep pre-race anxiety low.
If it’s cold, layer up during warm-up! You’ll want your muscles warm and responsive before your first run.
Gear & Equipment Checklist
What you wear can make or break your comfort (and confidence).
Shoes: Go for a stable, grippy trainer, not a soft, bouncy running shoe. Think turf traction over track feel.
Clothing: Lightweight, sweat-wicking, and fitted. Avoid loose layers - no drag, no rolling waistbands that distract you mid-race.
Chalk/Tape: For grip on rope and dumbbells. Even minimal grip fatigue can snowball by the later stations.
Watch/HR Monitor: For pacing/HR zones/recovery data and split consistency.
Extras: Spare socks, a small towel, and your pre-race snack in your gym bag. You’ll thank yourself later.
Pro tip: Do a full test run of your race-day kit in training at least once. No surprises, no chafing, no slipping.
Mental Prep & Pacing
Solo Hyrox is as much a mental test as it is physical. Without a partner to motivate you, pacing, discipline, and mindset become your biggest tools. Here’s your mental prep checklist:
Visualise your race and plan your pacing before the start pen. Knowing what’s coming removes panic from the equation.
Run 1: Treat it as a warm-up; you’ve got a long way to go. Focus on controlling your HR - spiking too early will haunt you later on in the race.
Stations: Break briefly in between, recover fast. It’s faster to rest for 5 seconds every 20 reps than to crash for 20 seconds at failure.
Final run: Empty the tank and go all in. You’ll regret finishing with energy left.
If motivation dips mid-race, remember: everyone else feels it too. You’ve trained for this exact moment, so stay calm, stay moving, and trust your pacing. You can do it.
Tips to Maximize Your Solo Performance On Race Day
Pace between runs and stations.
Your biggest weapon in a solo race is consistency. Going all out early might feel strong, but Hyrox rewards strategy over speed. Break your stations before you hit failure - it’s okay to take short, planned pauses to stop lactic build-up and help your heart rate recover faster, meaning you can pick the pace back up on the runs instead of crawling through them.
Track your times.
Data is your accountability partner when training solo. Log your split pace, heart rate zones, and recovery times after each session so you can see where your fatigue kicks in and which stations drain your energy fastest. Over time, you can fine-tune pacing and recovery to stay steady across all eight rounds.
Train grip endurance.
Roughly halfway through the race, usually after the sled pull and farmer’s carry, your grip will start fading fast. That’s because those movements heavily tax your forearms and smaller stabilizers. Incorporate heavy carries, towel pull-ups, or rope drags into your training sessions to build the strength endurance that will keep your grip from giving out before the finish line.
Adapt to solo setups.
No access to sleds or full race equipment? No problem. Cable machines, sandbags, and even weighted plates can recreate the resistance you need. For instance, a rope attachment on a cable stack mimics a sled pull, while backward incline treadmill walks can support quad-heavy drag work. Focus on control, tension, and steady breathing; it’s about quality, not just load.
Stay safe under fatigue.
Form is everything, especially when exhaustion hits. Think: posture stacked, core tight, and movement efficient. Rushing under fatigue not only drains more energy but also risks injury. Practise technical efficiency during training - smooth, consistent effort always beats sloppy power bursts when it comes to race-day endurance.
Ready for Your Solo Hyrox Race?
Solo Hyrox isn’t about just about speed, it’s about consistency. The cheers from the sidelines for each rep performed with perfect form, every station rewards pacing, patience, and mental control.
If you’re ready to take on the challenge, training starts now. Build your hybrid engine with the Gymshark Training App, packed with functional strength workouts, Hyrox simulations, and mobility flows built by trainers who get it.
And if you’re gearing up for race day, explore our hybrid workout clothes durable, breathable kit designed to perform through every run, pull, and push.
References:
Beato, M., Marino, J. S., & Dello Iacono, A. (2023). Editorial: Debates in elite sports and performance enhancement: 2022. Frontiers in Sports and Active Living, 5, Article 1223531. https://doi.org/10.3389/fspor.2023.1223531
Maroto-Izquierdo, S., Martín-Rivera, F., Nosaka, K., Beato, M., González-Gallego, J., & de Paz, J. A. (2023). Effects of submaximal and supramaximal accentuated eccentric loading on mass and function. Frontiers in Physiology, 14, Article 1176835. https://doi.org/10.3389/fphys.2023.1176835
