Hyrox has quickly become one of the most demanding fitness competitions in the world, pushing athletes to their limits through a grueling mix of running and functional fitness challenges.
At the top of the sport stands Meg Jacoby, the reigning world champion, who has mastered the physical and mental demands of Hyrox racing.
Her training regimen is anything but ordinary. Combining heavy lifting, endurance running, CrossFit-style conditioning, and race simulations, Jacoby follows a high-volume program designed to build both strength and stamina.
For those looking to improve their own Hyrox performance, she shares key insights into her approach—including the single most important factor for a faster finish time.
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What Is Hyrox?
Hyrox was created in 2017 by Christian Toetzke, a veteran race event organizer, and Moritz Fuerste, a three-time Olympic medalist in hockey. The competition consists of eight 1-kilometer runs, each followed by a demanding functional fitness station. These stations test total-body endurance and include challenges such as sled pushes, farmer’s carries, and burpee broad jumps.
Unlike many elite fitness competitions, Hyrox is designed to be accessible. With standardized race formats, athletes can track their progress over time, making it an appealing challenge for both beginners and professionals.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
How Meg Jacoby Discovered Hyrox
Jacoby’s journey to becoming a world champion began in 2022, when a friend introduced her to the sport. At the time, she was already training in a way that closely resembled Hyrox workouts, blending endurance and strength.
After signing up for Hyrox New York that same year, she quickly realized she had a natural talent for the competition. Within two years, she secured her spot as the best in the world. But for Jacoby, Hyrox is about more than just competition—it’s about the energy and camaraderie that comes with the sport.
“Hyrox does an amazing job of creating a positive and fun atmosphere at the events,” she says. “Besides the competition itself, that’s what drew me in the most.”
Inside Meg Jacoby’s Training Regimen
Strength Training: A Strategic Approach
Jacoby follows a structured strength-training routine with four lifting sessions per week:
- Two upper-body days (one heavy, one dynamic)
- Two lower-body days (one heavy, one dynamic)
Her program follows the conjugate method, a strength system made famous by Westside Barbell. This approach includes maximal effort sessions, where athletes lift heavy to build raw strength, and dynamic effort sessions, where lighter weights are moved explosively to develop power.
Running: The Foundation of Hyrox Success
Running plays a crucial role in Hyrox racing, accounting for 8 kilometers of the event. Jacoby runs six days a week, incorporating different types of workouts:
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
- Threshold runs (moderate-to-hard pace)
- Tempo runs (sustained high effort)
- Long-distance, low-intensity runs (aerobic base building)
- Hyrox-style interval runs (simulating race conditions)
Her focus is on training in heart rate zones 2 and 3, which build endurance, while also including zone 4 sessions to improve lactate threshold and recovery under fatigue.
Hyrox Simulations and Cross-Training
In addition to running and strength training, Jacoby performs one full Hyrox simulation workout per week, replicating the race’s structure to fine-tune her pacing and transitions.
She also integrates CrossFit workouts 1-2 times per week to develop explosive power and movement efficiency. While CrossFit and Hyrox share similarities, she notes that Hyrox is far more aerobic, requiring a balance between endurance and strength.
Three Key Tips for a Faster Hyrox Time
Jacoby emphasizes three training principles for improving Hyrox performance:
1. Prioritize Running
Running makes up the majority of the race, meaning improving run speed and endurance leads to the biggest time gains. Jacoby recommends training like a runner, with a mix of threshold, tempo, and long runs.
2. Get Comfortable with the Sleds
The sled push and sled pull are major bottlenecks for many competitors. Jacoby advises practicing these movements under fatigue to mimic race conditions.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
3. Train for Wall Balls
The final station of the race—100 wall balls—often determines an athlete’s ability to finish strong. To build endurance for this movement, she incorporates thrusters, squats, push presses, and overhead presses into her training.
Meg Jacoby’s Go-To Hyrox Workout
One of Jacoby’s favorite Hyrox simulation workouts involves running and functional stations in race order:
- Run 1km
- SkiErg – 1,000m
- Run 1km
- Sled push – 50m (152kg for women’s pro division)
- Run 1km
- Sled pull – 50m (103kg for women’s pro division)
- Run 1km
- Burpee broad jumps – 80m
- Run 1km
- Row – 1,000m
During these sessions, she pushes her pace harder than she would in a race, aiming to increase her speed and efficiency over time.
The Takeaway
Jacoby’s training regimen is a testament to the physical and mental demands of Hyrox racing. Her success comes from a structured approach to strength, endurance, and race simulations, with a strong emphasis on running efficiency.
For those looking to improve their Hyrox time, following her three key training tips—focusing on running, mastering the sled stations, and building endurance for wall balls—can make a significant impact. Whether training for competition or simply seeking a new fitness challenge, her method offers a blueprint for high-performance results.
