HYROX training plan: expert advice from an athlete who's done it all

From dead last to elite athlete

Monique wasn't always an athlete who survived extreme competitions. Growing up, running was her weakness. ‘I remember anytime there was running involved, I was always dead last,’ she recalls.

But after discovering Ninja Warrior, then Spartan racing (where she did burpees at every obstacle during her first event), something clicked. During lockdown, she focused on running and discovered HYROX through a fitness podcast. When Sydney hosted its first race in 2023, she signed up immediately.​

A fitness competition reality check

Her first try was a reality check. 'I told my family it would take me an hour and 15 minutes. It ended up taking me an hour and 41 minutes.' But two weeks later in Melbourne, she cut 15 minutes off her time. 'That was pure learning, the strategy of not going out too hard, too fast.'

What is HYROX?

HYROX is a fitness race held in convention centres that involves eight workout stations, each followed by a 1km run.

'A lot of gyms now have all the HYROX equipment because it's such a popular race. It seems easy on paper,' Monique laughs. 'But once you do it, you realise how tough it really is.'

Building a functional training plan

Monique now coaches athletes through The Strong Runner Lifting Club, and her advice for first-timers is clear: don't overthink it, but don't underestimate it either.

Running comes first

'Running is the majority of the race, so you need to start a running program,' she says. 'If you've never run before, even starting with a 20-minute easy walk-run or a Couch to 5K program is perfect.'

Once you're comfortable with running, adding the strength and skill components becomes much easier.

Strength training is non-negotiable

Alongside your running base, you need a structured strength program. 'Make sure you're strengthening your full body with compound lifts and getting some plyometrics in to strengthen your tendons,' Monique advises.

The biggest training mistake

Social media is full of influencers posting daily fitness workouts with ski erg, wall balls, sled pushes and running all mashed together. Monique's advice? Don't do that.

'If you do those conditioning workouts all the time, it's not going to make you better come event day,' she explains. 'Getting better at running and getting generally stronger will help you succeed. You can throw in short conditioning pieces here and there, but don't make them the whole focus.'

Instead, structure your training plan like this:

• Build your running base with consistent, progressive sessions
• Develop general strength through full-body compound movements
• Sprinkle in skill work at the end of strength sessions (for example, row erg intervals followed by sled push practice)

'It doesn't have to be a full competition day simulation in every session,' Monique says.

Race day strategies

Even with the best workout plan, race day is where strategy matters most. Monique works with her coach to reflect on every race and refine her approach. 

Here are her top tips:

1. Don't start too hot: 'You get carried away with everyone's excitement, and when you get to the ski erg, your heart rate is so high. Once you've gone over that threshold, it's very hard to get back to baseline.'
2. Know your weak stations: Be honest about which stations will be toughest and plan your effort accordingly. 'Once you start making negotiations during the race, that's when you fall into trouble. Negotiate with yourself before the race starts.'
3. Reflect after every event: 'You learn so much the more you do these events,' Monique says.

The reality of injuries

Monique has been remarkably lucky in competition, but this year she tore her rotator cuff during training while practising a front lever. She thought it was minor and raced two Spartan events that weekend, struggling to grip obstacles. A scan later revealed the tear.

Recovery took 12 weeks with light movements, regressed exercises and careful mobilisation. 'The biggest thing with injury is you need to work around it. If I can do an exercise relatively pain-free, I find I’m pretty much good to go.'

Just last month, Monique competed in the Hybricon Games in the US, which was a stark reminder that serious injuries are always possible. In that event, 45 athletes started and only 26 finished due to injuries including concussions, broken sternums and torn achilles tendons. She walked away with nothing more than sore quads. ‘I was lucky,’ she says simply. 'And I've seen people twist their ankles in HYROX too. It can be pretty severe,' 

Why injury insurance matters

As someone now entering the legal profession, Monique has strong views on injury insurance for fitness competitors. 'I can't stress it enough, 100%, especially being in the legal space,' she says. 'I've had friends at events who either haven't had insurance or did have insurance, and I know it's a gamble. I think you always need to think about being covered.'

For event organisers, offering insurance as part of registration is becoming more important. Spartan have partnered with Flip in the past to provide accidental injury cover for participants, building it into the registration fee.

'It would have been amazing if Hybricon Games had something like that,' Monique reflects. 'All those people with concussions and broken bones could have gotten payouts to help with recovery.'

For any competitive fitness event, risk of injury is real. Having some protection can give both athletes and organisers confidence.

Why Monique keeps coming back

Despite the injuries she's witnessed, the brutal training and the extreme challenges, Monique isn't slowing down.

‘I just love the challenge,’ she says. ‘Every time I do an event outside my comfort zone, I come back not only a better athlete but a better person. I'm able to overcome adversity in life a lot easier because I can use these things in my toolkit.’

When her legs are burning during wall balls at her next HYROX, she'll remember the 18km trail run with a wood chop. When she's deep in pain during the final run, she'll think of the 4km farmers carry in a coal mine.

‘I know I can push through,’ she says, ‘because I've done harder.’

Your functional training checklist

Ready to start your training plan? Here's Monique's essential checklist:

Build your base

• Start with a running program (even Couch to 5K if you're new)
• Develop a structured strength routine with compound movements
• Add plyometrics to strengthen tendons

Train smart

• Don't do full event simulations constantly
• Sprinkle skill work into your strength sessions
• Focus on general fitness, not just conditioning pieces

Race ready

• Plan your pacing before the race starts
• Know which stations will challenge you most
• Don't negotiate with yourself mid-race

Stay protected

• Look into personal accident insurance for training and race day
• Check if your event offers coverage as part of registration
• Remember that even controlled events carry injury risk

Monique's next HYROX race is Melbourne 2025, where she's chasing that sub-80-minute goal. After surviving the Hybricon Games, she's feeling confident.

'I know what I'm capable of now,' she says. 'And I know I can handle whatever HYROX throws at me.'

Want to learn more about financial protection during your fitness journey? Check out how Flip's accidental injury insurance works for individual athletes and event organisers, giving you the confidence to push your limits.

About Monique McCreanor

Monique is a newly admitted lawyer and hybrid fitness coach based in Sydney. She runs The Strong Runner Lifting Club, coaching athletes in running and hybrid events.