HYROX Prep
Race-specific 5-day plan blending strength and conditioning. Mirrors HYROX stations: run intervals + sled, burpee broad jumps, farmer carries. Five days a week, about 60 minutes a session.
HYROX Training
HYROX
Station sessions, race simulations and a five-day HYROX plan.
Type
41 workouts
1K Run + Burpee Broad Jumps for HYROX
HYROX compound: a 1K run straight into burpee broad jumps, the exact race transition.
1K Run + Farmers Carry for HYROX
HYROX compound: a 1K run straight into a farmers carry, the exact race transition.
1K Run + RowErg for HYROX
HYROX compound: a 1K run straight into the RowErg, the exact race transition.
1K Run + Sandbag Lunges for HYROX
HYROX compound: a 1K run straight into sandbag lunges, the exact race transition.
1K Run + SkiErg for HYROX
HYROX compound: a 1K run straight into the SkiErg, the exact race transition.
1K Run + Sled Pull for HYROX
HYROX compound: a 1K run straight into a sled pull, the exact race transition.
1K Run + Sled Push for HYROX
HYROX compound: a 1K run straight into a sled push, the exact race transition.
1K Run + Wall Balls for HYROX
HYROX compound: a 1K run straight into wall balls, the exact race transition.
Burpee Broad Jump Intervals for HYROX
Interval work on the burpee broad jump: repeated distance efforts with rest, building capacity for the 80 m race station.
Burpee Broad Jumps for HYROX
HYROX station 4: cover distance in chest-to-ground burpees, each finished with a two-footed broad jump.
Farmers Carry for HYROX
HYROX station 6: carry two kettlebells for distance.
Farmers Carry Repeats for HYROX
Repeat carry efforts for grip and postural endurance: fixed-distance farmers carries with short rests, building to the 200 m race standard.
Full HYROX Mock Event
The whole race in training: eight 1 km runs, each followed by one station, in race order.
HYROX AMRAP
Twenty minutes of as many rounds as possible, mixing short runs with three stations.
HYROX EMOM
Every minute on the minute for 24 minutes, rotating four stations. Work, then rest for whatever is left of the minute.
HYROX Engine Circuit
A long, steady circuit on the machines and the road, to build the aerobic fitness the whole race runs on.
HYROX Ladder
The run stays the same while the station reps climb and then come back down.
HYROX Partner Relay
Two of you, one working while the other rests. Good practice for doubles, and more fun than training alone.
HYROX Race Pace Circuit
Four hard rounds at goal race pace, so the pace you plan to hold stops feeling new.
HYROX Recovery Circuit
An easy flush between hard days: lots of movement, very little strain.
HYROX Simulation
Half the race at full effort: four runs and four stations, at race weight.
HYROX Strength Endurance Circuit
Heavy stations with short runs in between, to keep your legs strong when they are tired.
Mixed Burpee Circuit for HYROX
Burpee broad jumps between short runs, to get used to the station most people dread.
Mixed Carry Circuit for HYROX
Grip and posture work for the farmers carry and the sled pull.
Mixed Erg Circuit for HYROX
The SkiErg and the rower back to back, the two machine stations in the race.
RowErg for HYROX
HYROX station 5: 1000 m on the rowing erg.
RowErg Intervals for HYROX
Rowing intervals for engine building: repeated distance pieces at or below race split with controlled rest.
Roxzone Transition Practice for HYROX
The Roxzone is the walkway between the running track and the stations. People lose minutes there without noticing. This session practises moving through it.
Run to Station Practice for HYROX
Race-pace running straight into a station, to practise getting your legs working again after each one.
Running Intervals for HYROX
Run intervals at race pace or faster: the engine work behind the 8 x 1K runs inside a HYROX race.
Sandbag Lunge Repeats for HYROX
Repeat lunge efforts under load: fixed-distance sandbag lunges with rest, building to the 100 m race standard.
Sandbag Lunges for HYROX
HYROX station 7: walking lunges under a sandbag for distance.
SkiErg for HYROX
HYROX station 1: 1000 m on the SkiErg.
SkiErg Intervals for HYROX
SkiErg intervals: repeated distance pieces at race split for upper-body engine capacity.
Sled Pull for HYROX
HYROX station 3: drag a weighted sled for distance.
Sled Pull Repeats for HYROX
Repeat sled pull efforts: fixed-distance pulls with rest, building strength endurance toward the 50 m race standard.
Sled Push for HYROX
HYROX station 2: push a weighted sled for distance.
Sled Push Repeats for HYROX
Repeat sled push efforts: fixed-distance pushes with rest, building leg drive toward the 50 m race standard.
Wall Ball Intervals for HYROX
Wall ball intervals: rep blocks with short rest, building capacity toward the 100/75-rep race station.
Wall Balls for HYROX
HYROX station 8, the finisher: squat and throw a medicine ball to a target.