How do I train for my first Hyrox?

Race day is eight runs and eight stations

You run 1 km, then do one station, eight times over. The stations are always the same, in the same order: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges and wall balls.

Try the stations this week: 7 days for $7.

Start with a partner race or a half

Hyrox runs full races, half races and partner races. In a partner race, you split the stations and run together, so it's the easiest way into your first one.

Train with your partner first: check the live schedule.

Your week, set up for Hyrox

One way to build it:

• Two CrossFit or Hyrox classes for strength and conditioning.
• One Hyrox class where you practise the stations between runs, in Hyrox classes at CrossFit Max.
• One or two runs. New to running? Alternate running and walking. That's where the owners tell beginners to start.
• Rest days in between. They're part of the plan.

Build your week from the live schedule.

How long to prepare depends on your engine

There's no set number of weeks. You're ready when you can keep moving for the whole race and you've practised every station. A local simulation or a partner race is the best way to find out where you stand.

Not sure how long you need? Talk to a coach first.

Four things to practise before race day

• The run after each station. It starts the moment the station ends.
• The sled push. It's where most people feel it.
• Steady running. Endurance matters more than speed in a first race.
• One race-pace rehearsal. A simulation, before the real thing.

Start practising this week: try 7 days for $7.