So you’ve signed up for HYROX, or you’re seriously thinking about it. Maybe you’re coming from CrossFit, or you’ve been running and want a new challenge. Either way, you're not alone. HYROX is one of the fastest-growing competitive fitness events in the world.
In 2023, more than 175,000 athletes competed in HYROX events. And the growth isn’t slowing down. In 2025, HYROX expects to host over 80 races worldwide, drawing more than 550,000 participants.
But it’s not just another race.
HYROX is a test of both strength and endurance, designed to push your body and your mind. Whether you are getting ready for HYROX Chicago or another fitness event, you need a smart training plan — and an even smarter approach to recovery.
Wait … what is HYROX?
HYROX is an indoor fitness competition that combines running and functional strength exercises in a race format.
Every competitor completes the same workout, regardless of division. The race kicks off with a 1,000-meter run, followed by the first of eight functional movement stations. These include sled pushes, sled pulls, rowing, wall balls, farmer’s carries, burpee broad jumps, sandbag lunges, and work on the Ski Erg.
Between each station, athletes complete another 1,000-meter run — for a total of 8,000 meters, or roughly 5 miles of running by the end of the race.
It’s part endurance race, part strength test. HYROX rewards athletes who train across multiple domains. That’s why CrossFit athletes, hybrid trainers, and endurance junkies are all showing up on the same start line.
And while the race is standardized, HYROX offers divisions for all experience levels — including Open, Pro, Doubles, and Relay — so you can compete at the right level for you.
When is HYROX Chicago and when should you start training?
HYROX Chicago 2025 is set for November 15 to 16 at Navy Pier.
So what does that mean for your training?
Most athletes benefit from at least 12 weeks of dedicated HYROX prep. But with time on your side, you can spend the summer building a strong base — especially if you’re new to endurance training or functional movements like sled work and carries.
Here’s a simple training framework to get started:
3 days of strength training, focusing on compound lifts and functional movements
2 to 3 running days, including intervals and longer efforts
1 HYROX-style workout per week, like those at F45 Training, to get used to transitions, pacing, and fatigue
As you get closer to race day, your workouts should gradually include more race-specific sessions and practice with transitions — especially when you're already fatigued.
The key? Progress gradually. You don’t need to max out every session. Save the all-out effort for race day.
Recovery is where the real gains happen
Training for HYROX means doing more than most people are used to. It might even mean working out more than you’re used to. Maybe you’ve been hitting CrossFit or F45 a few times a week. Or you’ve trained for a 10K or half marathon but haven’t mixed in much strength work.
Preparing for a HYROX race means ramping up your training so you feel confident on the start line. Your plan will progress over time to help your body adapt. But you’ll be pushing your limits in the gym and on the road or treadmill as you lift heavier and run farther.
To show up consistently, your recovery needs to be dialed in. HYROX challenges your strength and endurance, and that dual demand means your recovery habits need to be just as intentional as your workouts.
Cold water immersion (aka cold plunge tubs)
Struggling with sore legs after your sled push session? Or can’t shake the fatigue from that long run? Cold water immersion can help your body recover faster so you can stay consistent with your training.
To get started, aim for a water temperature between 40 and 59 degrees and stay in for about three to five minutes. You can use a cold plunge tub before you train, at the end of the day, or a few times a week as part of your recovery plan.
It works by reducing inflammation and easing muscle soreness, which can make a big difference when you're stacking runs with strength workouts. Deliberate cold exposure also helps regulate your nervous system, making it easier to manage stress and bounce back between sessions. And if you're aiming to build mental toughness — something every HYROX athlete needs — learning to stay calm in cold water is a powerful tool.
That’s why more F45 studios are installing Chilly GOAT Cold Tubs. And if you’re not at a gym that has a cold plunge tub, adding a Chilly GOAT to your home setup is one of the best ways to stay in control of your recovery.
Contrast therapy: cold + heat
Want to take it up a notch? Alternating between a cold tub and a sauna, also known as contrast therapy, can promote circulation, reduce muscle tightness, and help you feel more recovered heading into your next training block.
Using an infrared sauna, like a Sweaty GOAT, can increase blood flow and help flush out metabolic waste. Then, hopping into a cold tub helps reduce inflammation and support muscle repair. Alternating between the two supports better performance and mental clarity.
Sleep, hydration, and nutrition still matter most
You can have all the recovery tools, but the basics still do the heavy lifting. If you’re not sleeping enough, staying hydrated, or eating to support your training, you’ll feel it by the second or third workout of the week.
Aim for seven to nine hours of sleep each night. That’s when your muscles rebuild and your nervous system gets a chance to reset. Make hydration a priority, too. You're probably sweating more than you realize, especially during longer runs or sled work. Replenish fluids and electrolytes after every session.
When it comes to food, make sure you’re eating enough to match your output. Focus on protein, carbs, and healthy fats to keep energy levels steady. Some athletes also find that magnesium, omega-3s, and creatine can support recovery and overall performance.
Active recovery keeps you moving
Rest days aren’t about doing nothing. They’re about moving with purpose. Light activity helps reduce muscle soreness, improve circulation, and keep your training momentum going.
Zone 2 cardio like walking, rowing, or an easy bike ride can support endurance without taxing your system. Mobility work that targets the hips, ankles, and thoracic spine can help you move better through HYROX stations. And recovery sessions that combine heat and cold, like a sauna followed by a cold tub soak, can leave you feeling refreshed and ready for your next workout.
Swimming is another smart way to stay active while giving your joints a break. Whether it’s easy laps or a recovery-focused session in a swim spa, the water offers resistance without impact. It’s ideal for hybrid athletes who are doing a lot of work on the ground — and it’s a long-term recovery strategy that helps reduce wear and tear on your joints.
Race day starts with how you recover today
Whether you're participating in the HYROX Chicago event at Navy Pier this November or another fitness event, the people who show up ready aren’t just the ones who trained the hardest. They’re the ones who trained smart and recovered smarter.
Whether you’re working out at an F45, training at home, or part of a CrossFit gym jumping into the HYROX world, tools like Chilly GOAT Cold Tubs can help you recover better so you can train harder.
Ready to feel the difference for yourself? Check out cold tubs built for hybrid athletes and find the setup that helps you train harder, recover better, and show up strong on race day.
The cold tub upgrade this CrossFit gym needed