HYROX
Full HYROX Mock Event
The whole race in training: eight 1 km runs, each followed by one station, in race order.
- Level
- Advanced
- Type
- HYROX session
The session
Do this once, four to six weeks before race day. It takes a week to recover from properly, so it is not a weekly session.
| Round | Work |
|---|---|
| 1 | 1 km run + 1,000 m SkiErg |
| 2 | 1 km run + 50 m sled push |
| 3 | 1 km run + 50 m sled pull |
| 4 | 1 km run + 80 m burpee broad jumps |
| 5 | 1 km run + 1,000 m row |
| 6 | 1 km run + 200 m farmers carry |
| 7 | 1 km run + 100 m sandbag lunges |
| 8 | 1 km run + 100 wall balls |
Pacing
Use race weights if your gym has them, and write down your split for every run and every station. The splits tell you where your time really goes.
Where people go wrong
Racing the first two runs. Most people lose far more time in the second half than they gain early on.
