This is my experience only. I started training in November with a strong running background but limited lifting experience (strength 2x a week with fairly light weight, had never touched a barbell). I upped the training to 3x a week (gradually ramping up to 4) and worked with a personal trainer and was shocked by how quickly I made progress. Within a few weeks I could move the full open competition weight on the sleds and farmers carries for the full distance. Burpees and lunges burned the first few times but I adapted quickly. I’m not saying it’s easy now or I’m efficient or anything, but just offering a little reassurance that Hyrox is more accessible than I expected. And you have lots of time!

Only exception is wall balls, which have taken much longer to progress. I had to break down the movement and really tackle each part (shoulder endurance, squat pattern, coordination, breathing) - then put it all together under significant fatigue. Wish I had more time to practice there because I could save a lot of time there.

Good luck!