HYROX training
Sessions for HYROX races: run intervals paired with station work, and station circuits you can do without a sled or SkiErg.
Who it’s for: Anyone preparing for a HYROX race, or who wants race-style conditioning that mixes running with functional strength.
HYROX is a mass-participation fitness race with a fixed format: eight 1 km runs, each followed by a workout station — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Because the format never changes, you can train for it specifically.
A race tests two things at once: running when you are already tired, and strength-endurance on the stations. The sessions here train both — 1 km run efforts that lead straight into station work, and station circuits for gyms without a sled lane or SkiErg.
Loads and rep targets on the stations differ by division. Check the official HYROX rulebook for your race and scale the station work in these sessions to the weights you will race with.
Soloffort is an independent training app. It is not affiliated with or endorsed by HYROX.
Training plans
- FreePlan
HYROX foundations: 4 weeks
Three sessions a week for four weeks: race-style runs into stations, a station EMOM and a low-impact spin class, to build the base for your first HYROX.
Intermediate · 4 weeks · 3 a week
- PremiumPlan
HYROX race prep: 8 weeks
Eight weeks of three sessions a week that build from base fitness to race-specific work, with a full race simulation two weeks out and a lighter race week.
Intermediate · 8 weeks · 3 a week
Workouts and classes
- FreeWorkout
HYROX run and station intervals
Four 1 km runs, each followed straight away by a HYROX-style station, to practise running and working on tired legs.
Intermediate · 60 min · Rowing machine, Medicine ball, Dumbbells
- FreeWorkout
HYROX station EMOM (no sled needed)
A 24-minute EMOM rotating through four HYROX-style stations, built for gyms without a sled lane or SkiErg.
Intermediate · 40 min · Medicine ball, Kettlebell, Rowing machine
- PremiumWorkout
HYROX full race simulation
The whole race format in one session: eight 1 km runs, each followed by its station in race order, done for time.
Advanced · 100 min · SkiErg, Sled, Rowing machine, Kettlebell, Sandbag, Medicine ball
- PremiumWorkout
HYROX compromised running
Four stations, each followed straight away by a 1 km run at goal race pace, to train the heavy-legged running that decides a HYROX race.
Intermediate · 65 min · SkiErg, Medicine ball, Kettlebell, Sandbag
- PremiumWorkout
HYROX station strength
Heavy sled pushes and pulls, loaded lunges and carries, then a wall ball finisher: strength work for the stations that slow most people down.
Intermediate · 55 min · Sled, Kettlebell, Sandbag, Medicine ball, Rowing machine
- PremiumWorkout
HYROX engine intervals: ski, row, run
Five rounds of SkiErg, rowing and running at a hard, steady effort, to build the engine a whole HYROX race runs on.
Intermediate · 50 min · SkiErg, Rowing machine
- PremiumWorkout
HYROX race-pace kilometres
Six 1 km repeats at your goal race pace with short rests, so that pace feels controlled on race day.
Intermediate · 60 min · No equipment
- PremiumWorkout
HYROX final stations: lunges and wall balls
The last two stations, where races are lost: an EMOM of sandbag lunges and wall balls, then a 1 km run into 50 wall balls for time.
Intermediate · 40 min · Sandbag, Medicine ball, Rowing machine
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