Hyrox noida 2027: a 12-week training plan and the kit to train with

HYROX Noida is set for 15 to 17 January 2027 at the India Expo Mart in Greater Noida. Tickets have not gone on sale yet, but the date is fixed, and that gives anyone in Delhi NCR about twelve weeks to prepare. Twelve weeks is the sweet spot. It is long enough to build real fitness, and short enough to stay focused.

We have been setting up gyms in India for 30 years, and HYROX has quickly become one of the most common reasons people call us. This guide gives you a twelve week plan, the equipment that matters most, and ideas for gyms in NCR that want to train their members for race day.

A quick reminder of the race

Every HYROX race has the same format: eight 1 km runs, each followed by a workout station. The stations always come in this order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Noida will offer the Open, Pro, Doubles and Relay divisions. Weights depend on your division, so check the official event page before you set up your sessions.

HYROX also tightened its rules for the 2026/27 season. Our HYROX training equipment page and our earlier HYROX guides cover the details, but the short version is simple: finish every station in full and practise under fatigue.

The twelve week plan

This plan assumes you can run 5 km without stopping and can train four or five days a week. If you are newer than that, do the first block twice and skip the last block's simulation.

Weeks 1 to 4: build your base

• Two runs a week. One long, easy run where you can still talk, building from 30 to 50 minutes. One session of 400 m to 1 km repeats.
• Two strength sessions. Squats or trap bar deadlifts, lunges, rows, presses and carries. Leave one or two repetitions in the tank on every set.
• One machine session. Easy, steady work on the SkiErg and rower to learn good technique before you add speed.

Weeks 5 to 8: train like the race

• Compromised running. Run 1 km, then go straight into a station. Pair them as they come in the race: ski and sled work, burpees and row, carry and lunges, then wall balls. Four to six rounds.
• Keep one heavy strength day so your legs can handle the sled and lunges late in the race.
• Keep one easy run. Most of your running should still feel comfortable.

Weeks 9 to 10: race practice

• Do a half simulation in week 9 (four runs and four stations in order) and a full or near full simulation in week 10.
• Write down your splits. The stations where you slowed the most are your focus for the last two weeks.
• If you are racing Doubles or Relay, train with your partner at least once a week from here on.

Weeks 11 to 12: taper

• Cut your training volume by about a third in week 11 and by half in week 12.
• Keep some intensity, such as three 1 km runs at race pace.
• Practise transitions and plan your race morning. Greater Noida traffic is unpredictable, so leave early.

A note on January weather

The race is indoors, but you will be training through Delhi winter mornings and smog. On poor air quality days, move your runs indoors. A treadmill or a curved manual treadmill keeps your plan on track without breathing heavy outdoor air. See our treadmill range and the Impulse HR007 ARC Runner, a curved, non-motorised treadmill that suits HYROX style running.

The equipment that helps most

You do not need a full race venue. You need the hardest stations to copy, some free weights and enough floor to move.

SkiErg and rower

Both are 1,000 m stations. The Concept2 SkiErg2 is the machine you will see at most events. If floor space is tight, the Afton Ski Station mounts on a rack. For rowing, our JetStream vs Concept2 comparison explains the choice, and you can browse all our rowing machines.

Carries, lunges and strength

The Octo HYROX kettlebell pair lets you practise the farmers carry at race weights, and our farmers carry guide has drills. For strength, a REP Open Trap Bar with bumper plates covers deadlifts and loaded carries, and a power rack covers squats and presses.

Leg drive and conditioning

Most gyms in NCR do not have a long turf lane for sled work. The Afton Dash Run Rocket gives you resisted sprints in a small space, and an air bike such as the Storm 1.0 handles hard intervals without loading your knees. A soft plyometric box is useful for step ups and jump work.

Flooring

Burpee broad jumps and kettlebell work need a floor that grips and cushions. Afton interlocking tiles and our wider gym flooring range suit both home corners and full functional zones.

For gyms in Delhi NCR

A home race brings a wave of first timers, and many of them will look for a gym that can prepare them. A small HYROX zone is a strong reason to join. A SkiErg, a rower, an air bike, kettlebells, a trap bar, some open flooring and a marked running loop or curved treadmill are enough to run group sessions three times a week. Put it in place by December and you can run a twelve week programme for your members right up to race day. Our Delhi NCR team can visit, look at your space and suggest a layout.

Talk to us

Afton brings 30 years of experience and 50+ Afton dealers across India for consultation and installation. Whether you are racing in Noida or building a HYROX corner for your members, message us with your city and we will connect you with your nearest Afton dealer.

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