HYROX Training
Race format, readiness checklist, and a sample week to prepare for your first race.
Format: 1km Run → Station, repeated 8× — always the same, every race, everywhere in the world.
The 8 Stations
1000m SkiErg
Don't sprint the first 500m. Keep a steady stroke rate to save your legs.
50m Sled Push
Keep your arms locked and stay low. Small, fast steps are more efficient.
50m Sled Pull
Use your body weight. Lean back and use your legs to drive.
80m Burpee Broad Jumps
Focus on a consistent rhythm. Don't jump to your absolute max every time.
1000m Rowing
Regulate your breathing. Use the slide to recover for the heavy carries.
200m Farmers Carry
Short, fast steps. Look straight ahead to maintain posture.
100m Sandbag Lunges
Keep the bag high on your neck. Keep torso upright to save lower back.
75/100 Wall Balls
Rest in very short bursts. Keep your hands up even when not holding the ball.
Am I ready?
Running
- Can you run 10km without stopping?
- Have you practiced Compromised Running (running immediately after leg exercises)?
- Do you know your target pace for a 1km split?
Strength
- Can you push 150% of your body weight on a sled?
- Is your grip strength sufficient for a 200m Farmers Carry?
- Can you perform 20 unbroken Wall Balls with target weight?
Mental & Technical
- Do you have a hydration/gel strategy for a 60–90 min effort?
- Have you practiced the Roxzone transitions (running into the station)?
- Do you have the right footwear with maximum grip?
Sample training week
Mon
Strength & Power
Back Squats, Deadlifts, and heavy Sled Pushes.
Tue
Engine Building
40 min Zone 2 Run + 20 min SkiErg/Rowing.
Wed
Active Recovery
Mobility work, light swimming or walking.
Thu
Hyrox Intervals
3 rounds: 1km Run (Race Pace) + 500m Row + 20 Burpees.
Fri
Specific Strength
Lunges, Farmers Carry, and high-rep Wall Balls.
Sat
Simulation
90 min continuous effort mixing running with functional movements.
Sun
Rest
Full recovery.
Pick your race first
Find an event, set the date, and work backwards with this plan.
Browse Events →