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.
- Level
- Intermediate
- Duration
- 65 min
- Equipment
- SkiErg, Medicine ball, Kettlebell, Sandbag
- Access
- PremiumWorkout
Who it’s for: Intermediate and advanced exercisers training for a HYROX race who can already run 1 km comfortably.
In a HYROX race every kilometre after the first is run on legs that have just done a station. This session trains exactly that: four rounds of a station, then 1 km at the pace you want to hold on race day, with a short rest before the next round.
The aim is pace control, not a fast time. Run the first kilometre at goal race pace and hold that pace on all four, however the station felt. If your pace drops by more than a few seconds a kilometre, take the stations a little easier next time rather than slowing the runs.
What the session involves
- A 10-minute easy warm-up run
- Four stations: SkiErg, wall balls, farmers carry, sandbag lunges
- A 1 km run at goal race pace straight after each station
- 2 minutes of rest between rounds and a 5-minute cool-down
What’s inside
- Warm-up: 10 minutes easy running
- Four rounds: a station, then 1 km at goal race pace, then 2 minutes of rest
- Station distances and rep counts chosen to train race pace, with loads by division
- Cool-down: 5 minutes easy walking
The full session is part of Premium.
See plansBefore you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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