Hyrox Training Guide: Your Plan with Dominik Stroh

Hyrox is the ultimate challenge for anyone looking to combine endurance, strength and mental grit. Whether it’s your first time competing or you’re chasing a Sub60 finish, this guide offers a structured approach to training, technique, nutrition, mindset and race-day prep. With AG1 athlete and extreme sports enthusiast Dominik Stroh, we’ll show you how to prepare with purpose.

What is Hyrox?

Hyrox is a global fitness race that combines functional strength with endurance. Every event follows the same structure: 8×1km runs, each broken up by a workout station. Think: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls.

The best part? It’s designed for every fitness level—from beginner to elite. You’re not racing against others, but against yourself and your time. “It’s structured, repeatable and measurable—that’s what keeps people coming back,” says recreational extreme athlete and Hyrox competitor Dominik.

FYI: “Sub60” means finishing the full Hyrox race in under 60 minutes—an ambitious goal that demands smart training and serious discipline.

Training Plan & Structure

How long should you train for?

A solid structure is key. Your prep time depends on your current fitness and goal. “I’d recommend 12 weeks for beginners. More advanced athletes can get away with 8—but it really depends on your base fitness and time target,” says Dominik.

New to Hyrox? Consider easing in with a Doubles or Relay format. “That’s what I love about Hyrox—there are scalable entry formats so you can build up gradually.”

How often should you train?

More important than duration is consistency—and mixing it up right. “If you’re going for Sub60, you’ll need 4–5 sessions a week. Run training is key and should be a constant,” says Dominik.

He recommends a balance of high-intensity workouts, targeted strength and technique sessions—plus enough rest to avoid overtraining.

Technique & Mobility

Technique is your secret weapon

To move efficiently through the stations, don’t overlook technique work. “It’s a gamechanger. Clean movement saves time and energy—and reduces your risk of injury,” says Dominik. “That said, I’ll admit—my own technique isn’t always perfect either.”

To build mobility and improve movement quality, he sticks to a few tried-and-tested drills. They’re designed to increase flexibility, enhance strength transfer, and clean up your form:

Dominik’s Go-To Mobility & Technique Drills

• Banded Hip Openers—for hip mobility
• Jefferson Curls—to mobilise the posterior chain
• Goblet Squats—for clean hip and knee mechanics
• Core Holds (like Dead Bug or Plank variations)—for core stability
• Sled Pushes with technique focus—strength and form under load
• Step-Downs—to build control in eccentric leg movement

Common mistakes—and how to fix them

“People rely too much on their upper body during Sled Pushes—it’s all about leg drive. And with Burpees, good form gets sacrificed way too early,” says Dominik. Refining your technique saves energy and helps prevent injury.

Pro tip: “I film my workouts and review them to tweak the details. I also work with two coaches—one for Hyrox-specific work, one for running. That combo helps me sync up form and pace.”

Nutrition

What you eat affects your energy levels, recovery and overall performance—especially in something as demanding as Hyrox. Dominik takes a functional approach: “My diet is clean and practical. I focus on a good macro balance, enough protein for recovery and complex carbs for sustained energy.”

One constant in his routine:

On high-intensity training days

“I up my carb intake—oats, rice or dates before a session,” says Dominik. He also adds electrolytes, creatine, omega-3 and magnesium. “Meals should be easy to digest but fuel me properly.”

Race-day nutrition

“My go-to pre-race meal is oats with banana, a scoop of protein and nut butter—2 to 3 hours before the start. It fuels me, sits well and it’s tried and tested.” Right before the race, it’s all about keeping things familiar: fluids, electrolytes, maybe half a banana. “Routine is king.”

Carb loading—yes or no?

“In moderation, absolutely. I start increasing carbs around 24 to 36 hours before—but nothing unfamiliar. Keep it simple and steady.”

Mental Preparation

Your mindset matters—especially when your body’s at its limit. Dominik emphasises mental prep for every phase of the race.

How to stay motivated

“I remind myself why I started—and how it feels to cross that finish line. That’s my inner anchor.” He doesn’t get hung up on ups and downs.

Why rituals work

“I schedule my training sessions like appointments—with myself,” says Dominik. On race day, he leans on routine: “AG1 in the morning, music on, quick mobility warm-up, and visualisation.”

He mentally runs through the whole course: how it feels, how he breathes, how he pushes. “I say my goal time out loud. If I can’t say it with confidence—how will I ever hit it?”

When things get tough

Every Hyrox athlete hits a wall at some point. “I stay in the moment. I don’t think about the next five stations—just the one I’m doing.” His motivation? The hours of work, the discipline, the goal. “When others slow down, I speed up—that’s my mantra.” It’s a line from a close friend that gets him through the hard parts.

The Final 48 Hours

As race day approaches, physical and mental readiness becomes everything. The final 48 hours are about fine-tuning.

Dominik’s Top 3 Tips

• Recover before the race: “In the last two days, I either go light or fully rest. Focus is on mobility, sleep and rest—your energy tank needs to be full.”
• No new gear: “Shoes, clothes, snacks—test everything beforehand. Nothing new. You don’t want a blister or a snack your stomach doesn’t recognise.”
• Visualise it: “Mentally walk through the race, station by station. Set a realistic goal—and a Plan B, just in case.”

Dominik’s race day routine

“Wake up, AG1 with water, light breakfast—usually oats and banana. Then music to get in the zone. Warm-up includes mobility, short sprints and a couple of practice rounds of key stations. That tells my body: game on.”

Common race-day mistakes

Recovery

Reaching the finish line is only half the story. How you recover determines how soon—and how well—you can train again.

Right after the race

“Don’t flop on the sofa,” says Dominik. Instead, he recommends gentle cool-down: “Hydrate, keep moving—avoid a hard stop.” For the first 48 hours, it’s all about staying active but light: walking, mobility or a relaxed bike ride.

What to eat post-race

“Within 30 minutes, I try to get in quick carbs like banana or rice cakes, paired with protein like Skyr or a shake.” AG1 is part of his recovery stack too:

Dominik’s Recovery Hacks

Good sleep is non-negotiable: “Eight hours minimum—deep if possible.”
He also uses cold plunges, breathwork and evening mobility flows to support recovery. “I track my sleep and HRV to know when I’m ready to train again. Recovery is just as much a part of training as any Hyrox station.” As the founder of the cold plunge brand @retreature, cold therapy is part of his daily life—along with steam sauna tents.

Training Plan at a Glance

Hyrox is more than just a workout—it’s a race that brings together smart training, technique, fuelling and mental resilience. If you train with intention, recover right and keep your mindset strong, there’s nothing in your way.

Whether you’re just starting or chasing a new PB, this guide and Dominik’s tips have you covered.

Thanks, Dom!

FYI: Get even more Hyrox insights via his Instagram.