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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.

Level
Intermediate
Duration
50 min
Equipment
SkiErg, Rowing machine
Access
PremiumWorkout
Open with Premium

Who it’s for: Intermediate exercisers training for a HYROX race, with a SkiErg and a rowing machine.

HYROX is an endurance race with strength in it, and two of its stations are cardio machines. This session trains the aerobic engine underneath everything: five rounds of the SkiErg, the rower and a short run, at an effort you could hold for most of a race.

Hold the same effort on every round: if the last round is much slower than the first, start easier next time. Keep your stroke rate controlled on the machines rather than sprinting, and use the 90 seconds of rest to get your breathing back before the next round.

What the session involves

  • A 5-minute easy row
  • Five rounds: 500 m SkiErg, 500 m row, 400 m run
  • 90 seconds of rest between rounds
  • A 5-minute easy cool-down

What’s inside

  • Warm-up: 5 minutes easy rowing
  • Five rounds of SkiErg, rowing and running at a hard, steady effort
  • Short rests between rounds, with effort targets for each piece
  • Cool-down: 5 minutes easy

The full session is part of Premium.

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Before 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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