It’s tempting to focus all gym work on replicating the HYROX stations – especially if you’re new to the sport. But you need a body that’s ready for the long haul. Prioritise resilience (against niggles and injuries) and chase efficiency (for marginal gains) to turn a gruelling event into a celebration of performance.

That’s what these five exercises are all about: building an engine adapted for hybrid races. Let’s get started.

1. Calf eccentrics – simple approach, huge impact

Eccentric calf raises – or ‘slow lowers’ – are one of those sneaky exercises that look simple but provide immense benefits. Start with three lots of eight repetitions at bodyweight. Gradually work up to sets of fifteen while using weights. A Smith machine can help retain balance and isolate the calves.

When performed regularly, calf eccentrics will:

Reduce the risk of calf strains, shin splints, and Achilles tendinopathy

Improve explosive power, helpful for Broad Jumps

Increase load tolerance, crucial for high-volume running

Try calf eccentrics with both straight and bent knees to target different calf muscles.

2. Romanian deadlifts (yes, really)

Both Sled stations demand a huge amount of energy from your hamstrings and glutes. Romanian deadlifts (RDLs) help your body to handle tension under load – super helpful for that tight hamstring feeling for the run following the Sled Pull.

RDLs also build hinge strength, critical for power at the SkiErg. As a resilience builder, hinge strength helps protect your lower back from injury by preventing rounding. You’ll feel the urge to fold there as fatigue sets in.

3. Dead hangs – the ultimate for mindful grip

By the time you reach station six, Farmers Carry, your central nervous system has experienced plenty of stress. You might have the cardio to finish – but if grip is a struggle, those kettlebells are going to feel twice as heavy.

Consistent dead hangs build endurance in the forearms, shoulders, and hands, making them a no-brainer to add to your HYROX training. Pair them with controlled nasal breathing: a mindful practice that helps you stay calm despite ongoing physical stress.

Feeling confident in your grip will also allow you to keep your chest tall for better oxygen intake – boosting efficiency in both Sandbag Lunges and the killer Wall Ball station.

4. Bird dogs for core alignment

If you don’t know the story of British Cycling’s marginal gains philosophy, get to know. Every athlete’s marginal gains will differ, but everyone can boost their core. Energy leaks in HYROX = lost power = minutes on the clock. Training core stability keeps your body pillar strong while using its largest muscles properly.

Bird dogs build your cross-body core stability – which truly helps with a fast Sandbag Lunge – as well as strengthen your back and improve coordination. Starting on all fours, slowly extend the opposite arm and leg no higher than the hips and shoulders. Hold for a few seconds. Focus on keeping your hips stable (no tilting) and spine neutral (no sagging). Lower, then repeat with the other arm and leg.

These exercises aren’t a failproof strategy. But they’ll certainly help you build power and resilience – and those will make achieving your next HYROX patch much more enjoyable.