How to Train for HYROX, According to Rallian Sebalda (and Why It’ll Hurt, But You’ll Love It Anyway)

HYROX is one of those sports that looks harmless until you try it. On paper it is just running and functional strength. In reality it is a high-intensity carnival of sweat, sleds, lunges and a voice in your head asking why you did not stay home and watch Netflix instead.

But according to Rallian Sebalda, you do not need superhuman genetics or the lung capacity of a migrating goose. You just need a proper plan. As Rallian puts it, HYROX is unique because “you don’t need to be the fastest runner or the strongest athlete, you just need a smart approach to training.”

So if you want to show up on race day with confidence rather than pure fear, here is how to train using Rallian’s actual words and guidance.

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Build Your Aerobic Base First

Before you even think about sleds, wall balls or collapsing dramatically in the corner, you need a foundation. As Rallian explains, “Building your base is the first priority. HYROX includes eight kilometres of running broken into intervals, so you want your aerobic base to be strong.”

If eight kilometres sounds fine now, just wait until you meet kilometre six after some lunges. Suddenly it feels like 800.

Rallian suggests two or three runs per week:

• “One should be a longer, easier run and another should push the pace a little more.”

Translation: one run where you enjoy being outside, and another where you question your life choices.

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Practise the Actual Race Flow

HYROX has a rhythm. A violent, chaotic, misleadingly upbeat rhythm.

Rallian says it helps massively to “practise the flow of the race” because HYROX is all about transitioning from one movement to the next without letting your brain melt.

At HOUSED, they expanded their Macquarie Park facility to create Campus 2 specifically for this, because as he puts it, “Our classes follow the exact race format. You run, move straight into a station, then run again. Getting used to that rhythm builds confidence and helps you understand your pacing.”

This is the part of training that separates the prepared athlete from the person who bursts through the first run too fast and then gets obliterated by the ski erg.

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Strength Endurance Over Heavy Lifting

HYROX is not a bodybuilding show. Nobody cares how much you deadlift if you cannot breathe.

Rallian sums it up perfectly:
“HYROX is not a heavy lifting competition. It is about repeatable strength, so moderate weights, higher reps and solid technique will take you much further than focusing only on maximum strength.”

So stop trying to impress the plates. They are not watching.

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Race Day Pacing Tips You Will Thank Him For Later

Start steady

Rallian warns, “The beginning of a HYROX race always feels good, but it becomes challenging quickly.”
If you go out too fast, you will explode somewhere around the burpee broad jumps and spend the rest of the event bargaining with the universe.

Break the stations down

For brutal movements like wall balls, he suggests,
“Short sets with small breath resets help keep your heart rate under control without losing too much time.”

Clarkson translation: do not act like a hero, nobody wins HYROX in one giant unbroken set.

Calm transitions

Those couple of seconds between running and your next station are sacred.
“Take one deep breath, shake your arms and legs out and enter the station with composure.”

Look calm even if you are dying internally.

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Mindset: The Most Underrated Part

HYROX is a mental battle as much as a physical one.

Rallian says:

• “Take the race one station at a time.”
• “Expect it to get uncomfortable. That is normal and part of the HYROX experience.”
• “Lean into the energy around you. The atmosphere genuinely carries you through the harder parts.”

If you have never done a fitness event before, the crowd really does perform miracles. Suddenly you find yourself doing reps you had no business doing.

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Six to Ten Weeks Is the Sweet Spot

According to Rallian, “Consistency makes the biggest difference. A solid six to ten weeks of training will build the foundation you need.”

That is roughly the same amount of time it takes to talk yourself into signing up for the event in the first place.

He also recommends practising the full race flow, prioritising recovery, training with others and trusting your preparation so you can “show up ready.”

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And Finally… Enjoy Yourself

Rallian finishes with this:
“Most importantly, enjoy the day. It is a challenge, but also an amazing experience and regardless of the results, you should be proud of yourself for showing up.”

And honestly, that is what HYROX is. A slightly painful, surprisingly addictive celebration of fitness chaos.

You will hurt. You will sweat. You will question everything.
And you will love it.