Hyrox Training at Home: the Equipment You Need
Published on
Hyrox provides the equipment on race day; you need to train the stations at home. What to buy first, what the rulebook allows and what you can skip.
On race day Hyrox provides all the equipment: sleds, machines, kettlebells, sandbag and wall ball. What you need is a way to train the stations at home or in a gym without a functional area. This list goes from the buys that pay off most to the ones that only make sense if you are serious, and ends with what you do not need to buy at all. For our full product selection, see Hyrox gear.
Before you buy: what your gym already has
If your gym has a sled, a rower and medicine balls, you need almost nothing. If you train at home or in a gym without a functional area, a wall ball, kettlebells and a sandbag come first: they cover three of the eight stations and take up little space. Always buy the weight for your division; you will find them all in the Hyrox weights calculator.
| Station | Equipment to train it | Priority |
|---|---|---|
| Wall Balls | A wall ball at your division's weight | High |
| Farmers Carry | Two kettlebells (or heavy dumbbells) | High |
| Sandbag Lunges | Adjustable sandbag | High |
| Burpee Broad Jumps | Nothing | — |
| Sled Push and Sled Pull | Your gym's sled, or a treadmill with the motor off | Gym |
| SkiErg and Rowing | Gym machines | Gym (or an investment) |
The essentials for training at home
The three stations you can train at home
A soft ball like the one used in competition, available in every Hyrox weight: 4 kg (9 lb) for Women's Open, 6 kg (13 lb) for Men's Open and Women's Pro, 9 kg (20 lb) for Men's Pro. It is the longest station for almost everyone, so it should be your first buy.
- Available in all three Hyrox weights
- Soft shell that absorbs the impact
- Even filling that keeps its shape
- You need a high wall or a target at 2.70 m or 3.00 m (9 or 10 ft)
For the farmers carry you need two: 16 kg (35 lb) each for Women's Open and 24 kg (53 lb) for Men's Open. If you are buying a pair, check the price of the adjustable one below first.
- Wide, comfortable handle
- Coating that protects your floor
- Also useful for swings and lunges
- You need two of the same weight
A sandbag with handles for the lunges: 10 kg (22 lb) for Women's Open, 20 kg (44 lb) for Men's Open and Women's Pro, 30 kg (66 lb) for Men's Pro. Pick your division's weight or one slightly heavier to train with.
- Several weight options
- Handles for lifting and moving it
- Also works for cleans and carries
- The shape is not the same as the competition bag
For training and for race day
The 2026/27 rulebook allows gloves, compression knee sleeves, a weightlifting belt and a hydration pack. Anything not expressly allowed is considered banned: grips and lifting straps cannot be used, and the only chalk allowed is what the organizers provide at the sled pull and farmers carry. Whatever you wear has to stay with you from start to finish: nobody can hand it to you.
Protection for hands and knees
Compression knee sleeves: they protect your knee over the 100 m of lunges, when the back knee touches the floor, and keep the joint warm. This is the type of knee support the rulebook allows.
- Allowed in competition
- Two thicknesses: 5 mm lighter, 7 mm more support
- Also useful for squats in the gym
- They get warm in indoor venues
Thin gloves prevent rope burn on the sled pull and help on the farmers carry if your hands sweat. Look for light ones without thick padding, so you do not lose feel.
- Allowed in competition
- Protect your hands on the sled pull
- Some athletes lose grip on the wall ball with them
Padded volleyball knee pads are the most comfortable option for training lunges on a hard floor. For racing, the safe choice is a compression sleeve: if yours have a lot of padding, check with the judges.
- Lots of padding for the back knee
- Cheap
- The rulebook refers to compression knee sleeves: confirm before racing in them
Shoes have a guide of their own: Hyrox shoes, how to choose. If you are on a tight budget, start with the Hyrox starter kit.
For tracking your training
In Hyrox the winner is whoever paces the effort best. Training by heart rate teaches you to run the easy kilometers genuinely easy and to know how much you have left in your simulations. The Hyrox pacing calculator gives you a target pace that you can then track on your watch.
Heart rate monitor and watch
A chest strap is far more accurate than wrist-based heart rate during intervals and stations, where the wrist reading fails because of movement and grip tension. It pairs with almost any watch or app.
- Reliable readings during sudden changes in effort
- Bluetooth and ANT+ compatible
- Long battery life
- Takes some getting used to wearing on your chest
A GPS running watch with an AMOLED screen, structured workouts and chest strap support. Enough to plan paces and zones without paying for a high-end model.
- Reliable GPS for your runs
- Interval workouts on the watch
- Pairs with the Polar H10
- No maps
If you are serious about it
These buys only pay off if you train at home often or your gym lacks the equipment. A weighted vest is the cheapest and the one you will notice most in your compromised running; the Concept2 machines are the same ones you will find on race day.
Investment
For burpee broad jumps, lunges or step-ups with a little extra load, so you arrive on race day with some margin. Use it in moderation and not for easy runs: the impact multiplies.
- Adjustable weight
- Cheap compared with other ways of adding load
- Not a substitute for a sled
The official Hyrox SkiErg. It only pays off if you train at home several times a week: at the gym you get it for free.
- The same machine as on race day
- PM5 monitor with the same data
- Expensive
The rower used in the race. Beyond the station itself, it is a low-impact cardio option for adding aerobic volume without hammering your legs.
- The same machine as in Hyrox
- Splits into two pieces for storage
- Expensive and takes up quite a bit of space
What you do not need to buy
- Your own sled. It is expensive and you need a long surface to use it. Pushing a treadmill with the motor off or a gym sled gets you almost the same thing.
- Grips for race day. They are not allowed; only gloves are.
- Your own chalk for racing. You can only use the organizers' chalk, and only at the sled pull and farmers carry. Bringing your own is a 2-minute penalty.
- Lifting straps for the farmers carry. They are not on the list of permitted equipment.
- Headphones. They are banned for the whole race, so do not get used to doing your simulations with music.
Frequently asked questions
What wall ball weight should I buy for training?
Your division's weight: 4 kg (9 lb) for Women's Open, 6 kg (13 lb) for Men's Open and Women's Pro, and 9 kg (20 lb) for Men's Pro. Training with a lighter ball does not prepare the real movement.
Can I wear gloves and knee sleeves in Hyrox?
Yes. The 2026/27 rulebook allows gloves (not grips) and compression knee sleeves, plus a weightlifting belt and a hydration pack. Whatever you wear has to stay with you for the whole race.
Do I need to buy a SkiErg or a rower to train for Hyrox?
No, unless you always train at home. Almost every gym with a functional area has a rower, and more and more have a SkiErg. If not, the rower can stand in for the SkiErg in technique sessions.
How do I train the sled push without a sled?
Push a treadmill with the motor off, push a weight plate across carpet or do short hill sprints. Try a real sled at least a couple of times before the race: it is all explained in our sled push and sled pull technique guide.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Hyrox.
- Conflicts of interest
- Some product links are affiliate links from Amazon España, Amazon US, Amazon.de and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
Comments
Ask questions, share your experience or suggest improvements. You need a GitHub account to comment; threads are hosted on Giscus over GitHub Discussions and are public.