TRYKA vs HYROX

Same engine, different race. Here is what changes, and what to do about it in training.

Reece · Level 3 PT · 28 October 2026 · 5 min read

If you have trained for HYROX, you are most of the way to TRYKA. Both are eight runs and eight functional stations. But the details change how the race feels, and a few tweaks to your training will make a real difference.

The key differences

01Run shorter and faster

With 800 m runs, your race pace is quicker than in HYROX. Swap some of your 1 km repeats for 800 m repeats at race pace, with short rests, and practise running straight off a station.

02Build thruster capacity

Sixty thrusters is a lot when your legs are already tired. Train them with a barbell, sandbag or a pair of dumbbells at your division weight, and build towards completing them in a few big sets.

03Plan your grip

The farmers carry is second, straight before the thrusters. If your grip goes on the carry, the thrusters get harder. Practise carry-into-thruster pairs so you learn where to rest.

04Practise sprinting tired

Finish hybrid sessions with a hard 40–50 m sprint. It sounds small, but the last 40 m after burpee broad jumps is where races are won and lost.

The fitness carries over. The specifics are what you need to train.

For the full station list, see TRYKA weights and divisions.