After diving into his first HYROX competition in Las Vegas with little to no prep, five-time CrossFit Games Champion Mat Fraser is now taking a more strategic approach.
In a recent Youtube video, Fraser revealed how he’s ramping up efforts to get ready for the next HYROX event happening this November in Chicago.
Whether you’re brand new to the functional fitness race format or looking to refine your performance, there are serious takeaways from Fraser’s renewed training strategy — from smart interval structures to balancing fitness goals with real life.
Here’s how he’s preparing and how you can apply his insights to your own HYROX journey.
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From Casual Entry to Committed Return
Fraser’s first HYROX event in Vegas was more about checking it off the list than chasing a podium finish.
“Next to zero prep going into it,” he admitted. “I just wanted to enjoy my time with my friend and just complete it, see what it was all about.”
But watching the elite athletes compete lit a spark. “It makes you want to be like: ‘Let’s see what I can do,’” he said.
Now, with a dedicated date in mind for Chicago, the goal has shifted — not to win, but to improve. “I want to push the pace. I want to make it challenging. I want to run faster than I did last time.”
What Fraser’s HYROX Training Looks Like Now
Fraser’s current training is practical, flexible, and focused on the fundamentals. With cold winter conditions in Vermont limiting his running earlier in the year, he’s shifted outdoors. One of his go-to sessions? Hill sprints around his property mixed with HYROX movements.
Sample Training Circuit
- 800m run (up and down the driveway)
- Rowing interval
- 800m run
- Rest
- 800m run
- SkiErg interval
- 800m run
- Rest
- 800m run
- Wall balls
- 800m run
“The driveway is steep,” Fraser said. “You question your fitness on the way up.”
Interval-Based Workouts
He structures his training sessions around 10-minute intervals: “Run, row, then go again at the top of the next 10-minute mark.”
This keeps things efficient and repeatable — which is key when balancing life and fatherhood.
Why Running Is the Priority
Fraser emphasized that despite being comfortable with the movements from his CrossFit background, running was where he struggled most.
“The stations I was keeping up just fine. But on the running, there were a couple times I was like, ‘O’Keefe, chill.’” He jokingly blames Matt O’Keefe’s lanky stride, but points out the reality: running is the largest component of HYROX.
The HYROX format includes eight 1,000-meter runs, broken up by workout stations. That adds up to 8 kilometers of running, and a total time domain of roughly 90 minutes.
Fraser’s Running Strategy
He plans to structure running workouts similarly to how he trained for the CrossFit Games:
- Zone 2 sessions (long and slow for aerobic capacity)
- Track intervals (like 400m and 800m repeats with rest)
- Sprint sessions (for explosive speed and force)
During peak Games training, Fraser was running a minimum of three times a week, often supplemented with long, low-intensity bike sessions to lower impact.
Building a Community Around the Event
One of Fraser’s biggest motivations for HYROX Chicago isn’t a podium — it’s the community. His brand, HWPO (Hard Work Pays Off), is planning to bring a big group along.
“The first one was super fun, especially internally, with our whole team there,” he said. “Now that we know what the event looks like, it’s about mass participation. Let’s get a huge collection of people together and just have a good time.”
For Fraser, HYROX is becoming less about peak performance and more about shared challenge. His training sessions reflect that, often linking up with friends at 5:30 a.m. to exercise before their workday begins.
HYROX Tips for Beginners
Fraser shared advice for anyone new to HYROX or functional fitness racing:
1. Learn the Format
“Get familiar with what the eight stations are. Learn the movement standards and become proficient in them,” said Fraser.
The standard HYROX race consists of running and stations in this order:
- 1,000m Run
- 1,000m SkiErg
- 1,000m Run
- 50m Sled Push
- 1,000m Run
- 50m Sled Pull
- 1,000m Run
- 80m Burpee Broad Jumps
- 1,000m Run
- 1,000m Row
- 1,000m Run
- 200m Farmer’s Carry
- 1,000m Run
- 100m Sandbag Lunges
- 1,000m Run
- 75 or 100 Wall Balls
2. Prioritize Running
If you’re comfortable with most CrossFit movements, then running should be priority one.
“Start with a ton of Zone 2 work, then introduce interval sessions,” Fraser advised. “You don’t get better at running 8K by doing 8K every day. Use the same strategy you’d use for one-mile training. Mix 400s, 800s, even 1,200s. Build up capacity.”
3. Train for Duration
With total HYROX completion times lasting over an hour, Fraser recommends getting used to working in that time frame.
“You’re looking at 90 minutes of continuous work,” he said. “So prep for that.”
Balancing Competition with Real Life
Fraser no longer structures his whole life around elite training. With a second baby on the way and a business to run, he’s intentional with his time. That means early hours, flexible planning, and workouts that fit life — not the other way around.
Still, the competitive spirit is alive. Watching the pros in Vegas reignited some fire: “You see people going full speed, and it makes you think — maybe I could give more.”
But full tilts days? Not likely. “I’ve already tested myself to the limit. My fitness has different priorities now.”
The Bottom Line
Mat Fraser’s return to HYROX offers a masterclass in practical training. He’s proving that improvement doesn’t always require maximum effort — just consistency, purpose, and a strong support system.
Whether you’re a beginner considering your first race or a CrossFit athlete transitioning into the HYROX format, Fraser’s approach is proof that you can balance challenge and lifestyle — and still set new personal records along the way.
Chicago, here they come.
