HYROX training during pregnancy: what the guidelines say
Being pregnant doesn't automatically mean stopping training. For most healthy pregnancies, the evidence says the opposite: staying active is good for you and your baby. What changes is how you train.
What the guidelines say
The American College of Obstetricians and Gynecologists (ACOG) states that, in the absence of complications, exercise in pregnancy is safe and beneficial, and recommends at least 150 minutes a week of moderate-intensity activity. Importantly for HYROX athletes, ACOG says women who were already doing vigorous exercise such as running before pregnancy can generally continue, as long as they stay healthy and discuss adjustments with their care provider (ACOG, 2020).
Adapting HYROX training
Intensity by feel. Use the talk test and rate of perceived effort rather than chasing paces or heart-rate zones, which shift during pregnancy.
Sleds and carries: reduce load, avoid straining or breath-holding, and exhale on effort.
Wall balls and burpee broad jumps: switch to lighter balls, squats-to-press and step-backs as your bump and balance change; skip anything that causes leaking, heaviness or pain (see our pelvic floor guide).
Running: many runners continue; shorten runs and walk breaks are fine. Stay cool and hydrated.
Stop and seek advice if…
You experience vaginal bleeding, fluid leakage, regular painful contractions, chest pain, dizziness, calf pain or swelling, or shortness of breath before exertion. These are on ACOG's list of warning signs to stop exercising.
After birth, follow a staged return: see returning to HYROX after having a baby.
General education, not medical advice. If something hurts, leaks, or stops (like your period), see a qualified clinician.
Racing mixed doubles? Women are the scarce side of the mixed pool on Find HYROX Partner — men are already waiting at most races, so women usually match fastest. Find a mixed doubles partner (free) →
Frequently asked questions
Can I keep doing HYROX training while pregnant?
If your pregnancy is uncomplicated and you were already training, guidelines support continuing to exercise, adapting intensity and movements as you go. Agree your plan with your obstetric care provider.
How much exercise is recommended in pregnancy?
ACOG recommends at least 150 minutes a week of moderate-intensity aerobic activity for healthy pregnancies, and says women who were already doing vigorous exercise like running can usually continue.
Should I race HYROX while pregnant?
That's a decision for you and your care provider. Many women switch from racing to training for health, and come back to racing postpartum.
References
- American College of Obstetricians and Gynecologists. Physical activity and exercise during pregnancy and the postpartum period. ACOG Committee Opinion No. 804. Obstet Gynecol. 2020;135(4):e178–e188.
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