HYROX Workout: 10 Race-Specific Sessions You Can Do

A HYROX workout pairs running with one or more of the eight race stations so your body learns to run on loaded legs. The simplest version is run-station-run: a run of 400 to 1000 metres, a station such as sled push, wall balls or rowing, then another run, repeated for several rounds. The best sessions mirror the race's demands (steady effort, no rest, fast transitions) rather than chasing a sprint finish. Below are ten sessions ranging from a 30-minute gym workout to a full race rehearsal, with substitutes for equipment you may not have.

Independent guide; not affiliated with HYROX, DEKA or Spartan.

Principles for a good HYROX workout

• Run after the work. The race never gives you a station without a run after it. Most sessions below end each round with a run.
• Race pace, not max pace. The race is long. Train at the effort you intend to race at, with occasional faster work for the engine.
• Use race standards. Wall balls to the right target, lunges with the knee touching, sled distances marked out. See the station pages for what to check in the rulebook.
• Keep transitions quick. Walking slowly from a station to a treadmill is not a rest in the race. Practise moving with purpose.
• Scale by load and distance, not by removing the run.

For how these sessions fit into a week, see how to train for HYROX.

1. The classic: run–station intervals

Format: 5 rounds of 500 m run + one station piece. Rotate the station each round: 250 m SkiErg, 20 m sled push, 20 m sled pull, 250 m row, 25 wall balls. No programmed rest; your "rest" is the transition.

Why: Teaches running on tired legs with the actual race movements.

Scale: Reduce the run to 300 m or halve the station volume.

2. Sled sandwich

Format: 4 rounds of: 400 m run, 25 m sled push, 400 m run, 25 m sled pull. Rest 2 minutes between rounds.

Why: The sleds are where most people lose the most time and ruin their next run. This session targets exactly that. Use something close to your division's race load; check the current rulebook.

Substitute: No sled? Heavy walking lunges or a leg press circuit for the push; heavy rope or cable rows for the pull. Not identical, but it loads the right muscles. See sleds for home training.

3. Wall ball ladder

Format: Run 1000 m, 30 wall balls, run 800 m, 25 wall balls, run 600 m, 20 wall balls, run 400 m, 15 wall balls, run 200 m, 10 wall balls.

Why: Wall balls close the race, and you arrive at them exhausted. Descending running with a fixed-ish wall ball load teaches you to keep squatting cleanly while fatigued. Use the ball weight and target height for your division. See wall balls.

4. Erg and run engine builder

Format: 6 rounds of 500 m row + 500 m run, steady, no rest. Alternatively, alternate SkiErg and rower round by round.

Why: A pure aerobic session with a HYROX flavour. Good for a midweek day when you want volume without heavy legs.

5. Carry and lunge grind

Format: 4 rounds of: 200 m farmers carry (break as needed), 400 m run, 50 m sandbag walking lunges, 400 m run.

Why: Stations six and seven back to back, with the running that follows. Grip, upper back, glutes and quads all under load, then a run. See farmers carry and sandbag lunges.

Substitute: Dumbbells for kettlebells; a barbell in the back rack or a heavy dumbbell held at the chest for the sandbag.

6. Burpee broad jump threshold

Format: 5 rounds of: 20 m burpee broad jumps, 400 m run at a hard but controlled pace, 90 seconds rest.

Why: Burpee broad jumps spike heart rate more than their position in the race suggests. Learning to settle into a run afterward is a skill. See burpee broad jumps.

7. The 30-minute gym option

Format: EMOM style for 30 minutes, rotating three movements: minute 1 run 200 m (or 200 m on an erg if there is no space to run), minute 2 15 wall balls, minute 3 10 burpee broad jumps or 10 lunges per leg. Rest whatever is left in each minute.

Why: For days when you have limited time or equipment. Every piece of this fits in a commercial gym.

8. Half-race simulation

Format: In race order: 1000 m run, SkiErg, 1000 m run, sled push, 1000 m run, sled pull, 1000 m run, burpee broad jumps. Use race distances and loads where possible. Time it.

Why: The first half of the race contains the three hardest stations for most people. This tells you what pace is realistic and whether you can run after the sleds. Do it once in the middle of a training block.

9. Back-half simulation

Format: 1000 m run, rowing, 1000 m run, farmers carry, 1000 m run, sandbag lunges, 1000 m run, wall balls.

Why: The back half is about managing accumulated fatigue and finishing the wall balls without a string of no-reps. Pair this with session 8 on different weekends for a complete picture.

10. Full race rehearsal

Format: All eight runs and eight stations, race order, race loads, timed. Include a short walking transition between each to mimic the Roxzone.

Why: There is no substitute for doing the whole thing once. Most athletes learn more about pacing in one rehearsal than in a month of intervals. Schedule it two to three weeks before the race so you can recover. See pacing strategy.

Caveat: A full rehearsal is a big day. Do not do it in the final week.

Substitutions at a glance

Race station	No-equipment or commercial-gym substitute
SkiErg	Rower, or battle ropes, or banded ski pulls for time
Sled push	Heavy walking lunges, leg press, treadmill incline walk with the belt off
Sled pull	Heavy rope/cable rows, bent-over rows, towel pulls on a plate
Burpee broad jumps	No substitute needed; do them
Rowing	SkiErg or bike erg
Farmers carry	Dumbbells, trap bar, or heavy kettlebells
Sandbag lunges	Barbell back rack, dumbbells, or a plate held at the chest
Wall balls	Medicine ball thrusters to a marked wall height

For equipment that makes home training easier, see the gear guides on wall balls and medicine balls, sandbags, rowers and SkiErgs.

How often to do these

One to two race-specific sessions a week is enough alongside easy running and strength. Doing a HYROX workout every day leads to flat legs and stalled progress. Rotate the sessions so each station gets attention over a month, and treat the simulations (8, 9, 10) as occasional big days rather than weekly staples.

FAQ

What is a good beginner HYROX workout?

Session 1 with reduced distances: 4 rounds of 300 m run + a short station piece. Keep the loads light and focus on moving continuously. Build from there over several weeks using the beginner plan outline.

Can I do HYROX workouts without a sled?

Yes. Lunges, leg press, incline walking and heavy rows cover the muscle groups, though nothing fully replicates a sled. Try to use a real sled a few times before race day, ideally at a gym listed in the gym directory.

How long should a HYROX workout be?

Anywhere from 30 minutes to the full race length. Most quality sessions fall between 40 and 70 minutes including a warm-up.

Should I do HYROX workouts at race weights?

Early in a block, go lighter and learn technique. From the midpoint onward, use the loads for your division, confirmed in the current rulebook.

How do I know my race pace?

Do a half-race simulation (session 8 or 9) and note your run splits and station times. Your sustainable race pace is usually slightly slower than what felt fine in a half, because the second half is where fatigue bites.