Run. Lift.
Dominate.
Personalized 1:1 Hyrox coaching that masters both the running and the stations. Work with coaches who understand hybrid fitness and know what it takes to dominate race day.
Hyrox isn't a running race. It isn't a strength competition. It's a test of managing two fitness modalities at their limit, back to back, for 8 transitions straight.
Most athletes prepare for Hyrox the wrong way. They train for one discipline or the other. They run hard on their run days and lift hard on their lift days — but they never practice the transition. They never learn how to maintain power on the sleds after running hard. They never practice bringing aerobic fitness into the strength stations. When race day comes, they hit that first station feeling gassed, technique breaks down, and they never recover.
The athlete who dominates Hyrox isn't always the strongest or the fastest runner individually. They're the one who has practiced managing the demands of switching between both modalities under fatigue. They've rehearsed how their body feels coming off a 1K run straight into a sled push. They know their pacing strategy for managing 8 stations without blowing up. They've trained transitions until they're automatic.
This is where 29029 Coaching makes the difference. We don't train you as a runner. We don't train you as a strength athlete. We train you as a Hyrox racer — balancing aerobic power, station mastery, and transition management into one integrated plan. Your coach builds race-specific fitness across both disciplines, programs station-specific strength work, and structures your training to simulate the demands of moving through 8 stations back-to-back.
Training Two Sports at Once
Hyrox demands that you show up with both aerobic fitness and functional strength. The difference between a finish and a great finish is programming intelligence — knowing how to build both simultaneously without burning out, how to structure strength work that makes you faster on the stations without compromising your running, and how to taper for a race that demands both modalities.
Coached Hyrox training addresses the full picture: balanced periodization that develops both running speed and station power, station-specific strength work that transfers directly to race performance, transition practice that removes energy leaks, and a race strategy that paces you through all 8 stations and all 8 km of running.
- Develops aerobic base while building functional strength in the same training block
- Programs station-specific work (sled mechanics, SkiErg power, rowing efficiency, burpee explosiveness)
- Builds transition competency so you move efficiently between running and lifting modalities
- Creates sport-specific conditioning through hybrid interval work that simulates race demands
- Monitors fatigue across two modalities and adjusts volume to prevent overtraining
- Designs a race pacing strategy that sustains both running speed and station power for the full race
Hybrid Fitness Demands
a Hybrid Coach.
A generic strength program doesn't know about running fatigue. A generic running plan doesn't account for the demands of stations. Hyrox requires a coach who understands both, and more importantly, understands how they interact. Our coaches have raced hybrid fitness formats and know exactly what works.
Integrated Programming
Your running and strength work aren't separate. They're integrated into one plan that develops both simultaneously. Some weeks emphasize running fitness. Others emphasize strength. But every workout is designed with the demands of Hyrox in mind — not generic fitness goals.
Station Mastery
You don't just get strong. You practice the exact movements you'll face on race day: sled push mechanics, SkiErg power transfer, rowing efficiency. Your coach programs station-specific work so that when you get to race day, these movements are automatic — not new.
Transition Strategy
Most athletes neglect transitions. Your coach programs them intentionally. You practice running hard, then immediately moving into strength work. You learn how your body behaves during the switch. By race day, transitions are energy-efficient, not energy-draining.
From First Hyrox to Elite Competition.
Our Hyrox coaching program serves athletes at every level — from runners new to hybrid fitness who want to give Hyrox a shot, to experienced endurance athletes chasing competitive times.
First-Time Hyrox Athletes
You're a runner. You're curious about Hyrox. We build the strength foundation safely, teach you station mechanics, help you understand pacing across both modalities, and make sure you arrive at the start line confident — not overwhelmed. Finishing strong is the goal.
Competitive Age-Groupers
You've raced Hyrox. Now you want to run faster. We dial in your pacing, optimize your strength development for speed, and structure your training around competitive time goals. The details matter at this level, and a coach catches what self-training misses.
Fitness Athletes New to Running
You're strong. Running is the new challenge. We build your aerobic base progressively, integrate it with the strength work you already do, and create a plan that develops both without one cannibalizing the other. No pressure. Just smart programming.
The 1:1 Coaching Model
A real human who has raced hybrid fitness, watches your training week-to-week, knows your goal race inside and out, and is fully invested in getting you across the finish line stronger and faster than you thought possible.
Application & Assessment
We review your running fitness, your strength baseline, your Hyrox experience (if any), your schedule, and your goals — then match you with a coach whose experience fits where you are and where you want to go.
Custom Training Plan
Your coach builds a periodized plan that balances running development and strength building. Station-specific work, transition practice, and conditioning are all integrated into your weekly schedule around your life and your gym access.
Weekly Check-Ins
Every week you connect with your coach — reviewing how you felt on runs and at the stations, discussing what's working and what needs adjustment, tracking fatigue across both modalities, and making real-time adjustments to keep you healthy and progressing.
Station Mastery Sessions
Your coach programs specific work on each station and teaches you optimal mechanics. You practice efficiency on the SkiErg, power development on the sleds, speed on the burpee broad jumps — so every second counts on race day.
Race Strategy & Execution
Your coach develops your race day plan: pacing across 8 km and 8 stations, where to push and where to conserve, how to manage the transition fatigue, what your target is for each station. You show up knowing exactly how to execute your race.
Hyrox is won
in training.
Race day is the performance. But the real work happens in the months before — in the strength sessions where you master station mechanics, the hybrid workouts where you practice managing fatigue across two modalities, and the transition drills where you eliminate energy leaks. A coach makes sure every one of those sessions counts toward one goal: dominating Hyrox on race day.
Integrated Hybrid Training
Hyrox training isn't just running workouts and lifting sessions placed next to each other. It's integrated periodization that develops both systems simultaneously while managing fatigue intelligently.
Running Development
Aerobic base building, zone 2 steady runs, threshold development, and VO2 max work — all programmed to build the running speed that sustains your performance across 8km of racing.
Station-Specific Strength
Sled push mechanics, SkiErg power, rowing efficiency, burpee explosiveness, farmers carry endurance — each station gets dedicated work so you arrive at the race with skill and power in every movement.
Hybrid Conditioning
Workouts that combine running with strength work, simulating the demands of race day. You practice moving between modalities while fatigued so transitions become automatic and efficient.
Recovery & Adaptation
Recovery is where adaptation happens. Your coach programs easy weeks, active recovery days, and sleep protocols that let your body absorb the training and get stronger from it.
Race-Specific Taper
The final weeks before Hyrox matter enormously. Your coach designs a taper that sharpens your fitness without losing it — maintaining strength and running speed while arriving fresh, powerful, and ready to execute your race. Getting this right is the difference between a good race and a dominant one.
Athletes First.
Coaches Always.
29029 Coaching's Hyrox coaches are experienced hybrid fitness athletes who understand both the running and the strength demands. They've raced Hyrox. They've managed the transitions. They've handled the fatigue. They coach from experience because experience is what hybrid fitness demands.
Derek Toshner
StrongFirst Master Instructor · 5x NCAA Champion
One of 15 StrongFirst Master Instructors in the world. 5x NCAA national champion in track and field. Derek builds Hyrox athletes from a foundation of functional strength first, then layers in endurance and mindset training to dominate race day.
Eric Smith
Endurance & Hybrid Fitness Coach
20 years coaching high-performing athletes. Brazilian Jiu-jitsu World Championship age-group winner, Tahoe 200 finisher, and 29029 alumni who completed Snowbasin in 24 hours. Eric specializes in helping busy professionals build the hybrid fitness Hyrox demands.
Wooch Graff
Hyrox World Championships Competitor · 23yr Trainer
Multi-time qualifier and competitor at Hyrox World Championships. 2x National Champion in Adventure Racing, captained Spartan OCR teams on NBC, and has coached 200+ athletes to 29029 red hat finishes. Wooch makes training effective, fun, and exciting.
Real Results.
Real Relationships.
"Wooch doesn't just coach Hyrox — he competes at Worlds. That changes everything. He knew exactly which stations would break me down after the runs and built my training around those weaknesses. By race day, I felt prepared for every transition. Finished 11 minutes faster than my previous time. Never a dull moment training with him."— Marcus W., 38 · Hyrox PR
"Derek's strength-first approach was exactly what I needed. I came in as a decent runner but couldn't handle the sled push or wall balls. He built my functional strength without sacrificing my running fitness. By race day, the stations that used to destroy me became my advantage. His programming is world-class."— Jamie K., 44 · Hyrox Performance Gain
"Eric understood that I'm a busy professional who needs efficient training. No wasted sessions. Every workout had a purpose tied to race day. He balanced my schedule, my recovery, and my goals in a way that never felt overwhelming. I finished my first Hyrox feeling strong and genuinely enjoyed the process."— David P., 51 · First-Time Hyrox
"I'd done a few Hyrox races on my own but always hit a wall at stations 5 and 6. Grant helped me see that the issue wasn't fitness — it was pacing. He taught me how to manage effort across all 8 runs so I had gas left for the stations that matter most. That strategic approach changed everything."— Sandra L., 36 · Competitive Hyrox
Everything You Need to Know
What exactly is Hyrox?
Hyrox is a hybrid fitness race featuring 8 running segments of 1 km each, alternating with 8 functional workout stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. Success requires both aerobic fitness and functional strength, plus the ability to transition efficiently between running and lifting.
How long should I train for Hyrox?
Most athletes need 12–16 weeks of focused Hyrox-specific training. This depends on your current fitness base. If you're new to either running or functional fitness, a longer prep phase of 4–6 months before structured training is ideal. Your coach assesses where you are and builds a realistic timeline.
Do you need a gym to train for Hyrox?
Ideally yes — Hyrox training requires equipment like rowing machines, sleds, SkiErgometers, barbells, and other functional fitness gear. Your coach can suggest modifications if gym access is limited, but having a good facility makes training more effective and race-specific.
How much running vs. strength training?
Hyrox demands balance. You'll typically run 3–4 days per week and do dedicated strength work 2–3 days per week, with one day focused on Hyrox-specific station practice and transitions. Your coach integrates both modalities so they develop together, not separately.
Is Hyrox coaching worth it?
Hyrox is unique and demands balancing two fitness modalities. Coaching ensures you train intelligently for both, avoid injuries from unbalanced programming, and actually enjoy the process. Athletes who work with a coach report faster times, better transitions, and more confidence on race day than self-trained athletes.
What fitness level do you need?
Hyrox welcomes athletes of all levels — from runners new to hybrid fitness to competitive age-groupers. Your coach meets you where you are, builds the specific running and strength fitness you need, and programs training around your current abilities and goals.
Hyrox Deep Dives
Focused reads on Hyrox training — from your first race to mastering the run-station hybrid format.
Ready to Master Hyrox?
The start line is waiting. The path to your best Hyrox begins with the right coach — and a plan built for hybrid fitness, built for how you train, and built for how you race.
Apply for Coaching → Not sure which coach is right for you? Take the quiz →