Hunter McIntyre known across the HYROX community as The Sheriff is one of the sport’s most dominant and outspoken athletes. In his 2021 YouTube video, he broke down exactly how to prepare for the world’s fastest-growing functional fitness race. From the structure of the event to the training mindset needed to compete, Hunter’s advice is equal parts hard truth and practical wisdom.
Understanding the HYROX Format
Each HYROX race features eight running segments (1 km each) and eight functional stations, totalling roughly 5 miles of running. The fixed format means every athlete worldwide faces the same test allowing true comparison of performance.
Hunter emphasises that the volume of running surprises most athletes: “You have to run. If you can’t run for an hour straight, you’re not ready for HYROX.” Building the aerobic base is the foundation that supports everything else.
“You can’t fake fitness the clock never lies.” — RB100.Fitness
The Eight Stations
- SkiErg
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Row Erg
- Farmer’s Carry
- Lunges
- Wall Balls
Each station taxes both muscular endurance and mental focus. Hunter notes that some movements, such as the sled push or wall balls, can take several minutes if unprepared. The key is to train for sustained effort not just short bursts of power.
Building the Engine
Hunter recommends running three times per week, combining:
- Two 30-minute steady runs,
- One longer run (60–90 minutes),
- One interval or “compromised” workout alternating strength and running.
For example:
50 wall balls → 30 cal row → 400 m run × 5 rounds.
This type of hybrid session builds the ability to run fast while fatigued, a defining skill in HYROX.
Strength Priorities
The race is heavily leg-dominant and pull-dominant.
Include:
- Split squats, lunges, and wall balls for lower-body endurance.
- Pull-ups, barbell rows, and sled pulls for grip and back strength.Hunter stresses variety: “Don’t get stuck just doing squats or lunges do it all.”
Mindset & Preparation
Success at HYROX isn’t about one workout; it’s about consistency, grit, and learning from every session. Hunter encourages athletes to study race footage, analyse their technique, and approach each event with a battle plan.
He also highlights the importance of fuel and recovery: “Eat more than you think you need. HYROX training will chew you up.”
Train Like a Champion
McIntyre’s closing message captures the spirit of HYROX and of RB100 Fitness itself relentless, brave, and unapologetically tough. Whether you’re chasing a sub-60 finish or just trying your first race, his approach is clear: build strength, build endurance, and build belief.
For a deeper understanding of the race flow, read our guide “HYROX Race Structure Explained: Distances, Stations & Flow”, or explore Hunter’s training philosophy at HAOS Training.
