Exercises for Hyrox Athletes
How to prepare for your next race with simple exercises and recover as quickly as possible afterward.
HYROX combines eight kilometres of running with eight functional workout stations – from the Sled Push and Wall Balls to Sandbag Lunges. This overview brings together all BLACKROLL HYROX exercises in one place: activation before the start and recovery afterwards. So you can arrive at the start line prepared and recover effectively after the race.
In short: Two routines cover the key moments – a warm-up that prepares you for the challenge in around 20 minutes, and a recovery routine to support your recovery after the finish. For a complete overview of how to prepare and recover, check out our HYROX Recovery Guide.
Before the race: the HYROX warm-up
A targeted warm-up activates the muscle groups that HYROX challenges most – your legs, back and shoulders – and helps reduce the risk of injury. You’ll find the full 13-exercise routine in our warm-up for HYROX athletes.
After the race: HYROX recovery
After the finish, your legs and back in particular will have been put to the test. Targeted fascia work can support your recovery and help loosen tired muscles. Our recovery routine for HYROX athletes takes you through eight exercises in around 20 minutes. For a step-by-step guide on returning to training in the days after the race, check out our Recovery after a HYROX race page.
Favorite Products for Hyrox Athletes
Compression Boots 2.0
Available in multiple variants
Standard
Available in multiple variants
Loop Band
Available in multiple variants
Ball 08
Available in multiple variants
Frequently asked questions about HYROX exercises
Which exercises are most important for HYROX?
The most important exercises target the muscle groups that are put under the most strain: your legs, back and shoulders. A structured warm-up before the race and a targeted recovery routine afterwards cover the key moments. Fascia training with a foam roller and ball can support both activation and recovery.
How can I prepare for HYROX with exercises?
Make mobility and a targeted warm-up a regular part of your training, and focus on the muscle groups used during the individual HYROX stations. Just before the race, use a short routine to activate your legs, back and shoulders without tiring yourself out.
Which BLACKROLL tools do I need for HYROX?
You only need a few tools for your warm-up and recovery: a foam roller for larger muscle groups, a ball for targeted areas and a loop band for activation. In the days after the race, Compression Boots and a Fascia Gun can provide additional support for your recovery.