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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.

Level
Intermediate
Duration
60 min
Equipment
Rowing machine, Medicine ball, Dumbbells
Access
FreeWorkout
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Who it’s for: Intermediate exercisers training for a HYROX race who can already run 1 km comfortably.

The hardest part of a HYROX race is the change-over: starting a 1 km run straight off a station, and starting a station with your heart rate already up. This session rehearses exactly that, four times.

Run each kilometre at an effort you could hold for a whole race, not faster: the aim is to arrive at every station in control. On the stations, pick loads you can keep moving with — steady, unbroken reps beat fast sets with long breaks. If you can’t run outdoors or on a treadmill, row 1,000 m in place of each run.

What the session involves

  • A 10-minute easy warm-up
  • Four 1 km runs at race effort (RPE 7)
  • A station straight after each run: row, wall balls, farmers carry, walking lunges
  • A 5-minute easy cool-down

The session

RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).

  1. Warm-up

  2. Main set

  3. Cool-down

    • Easy walk
      5 min · RPE 2

Before you start

  • If you’re new to running, build up to single 1 km efforts before doing four in one session.
  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

Related

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