From CrossFit to Hyrox: 5 Lessons for Race Day Success

If you’re a CrossFit athlete eyeing your first Hyrox race, you’re in for a challenge unlike anything inside your typical box. In this episode, Coach Johnny B shares his personal experience completing the Hyrox Atlanta event—crushing a 1:16 finish time without sport-specific prep—and offers a goldmine of insight for anyone making the jump from CrossFit WODs to a Hyrox competition.

 

Related Resources:

• Build Your Engine Running Program
• Build Your Engine eBook
• Build Your Engine Podcast Series Episodes 1, 2, and 3

So what can CrossFitters learn about Hyrox from his experience?

First, running volume matters. A lot. With over five miles of running broken up across eight 1K intervals, many CrossFit athletes who showed up fit still struggled simply because they didn’t have the aerobic base to support it. This isn’t a short metcon—it’s a 60–90 minute grind where pacing and endurance are king.

Second, Johnny highlights the value of muscular endurance over max strength. Hyrox doesn’t reward being jacked. In fact, many powerful athletes in his heat with 500-pound deadlifts were last to finish. The race rewards those who can handle sustained effort, not just explosive output. Training with lighter weights, higher reps, and mixed modal sessions proved to be far more effective.

He also emphasizes the importance of “max sustainable pace”—your ability to operate at a high effort without redlining. CrossFit often trains athletes to go all-out for short durations, but Hyrox demands control. Learning to live in that Zone 3/4 range and stay there is a game-changer.

Finally, Johnny reflects on the deep leg fatigue he felt during the event and how his cycling background helped him adapt. His ERG-based training had conditioned him to tolerate that grindy, never-ending burn—a sensation that broke many other athletes by the second workout station.

Bottom line: If you want to survive Hyrox, CrossFit alone can get you to the finish line. But if you want to compete, you need to build your aerobic engine, tolerate fatigue, and train intentionally across energy systems.

Looking for a shortcut? Check out our Build Your Engine: Running program—a six-week plan designed to complement your CrossFit training and get you Hyrox-ready without overhauling your entire routine.