HYROX has quickly become one of the most exciting fitness races in the world. Combining running with functional workout stations, it challenges athletes both physically and mentally. Preparing for such an event requires more than random workouts — you need a structured plan that builds strength, improves endurance, and sharpens technique.
In this guide, we’ll break down the key elements of a HYROX workout, provide a sample weekly plan, and highlight the most important exercises to help you perform at your best.
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What is a HYROX Workout?
A HYROX workout is a training session designed to mimic the structure and demands of the race itself. Each event combines 8 x 1 km runs with functional workout stations in between. The aim of your training is to get comfortable with this repeated stress: running under fatigue, moving heavy loads, and maintaining technique as exhaustion builds.
Benefits of HYROX Training
- Strength & Power: heavy pushes, pulls, and carries.
- Endurance: long running combined with intervals.
- Mental Toughness: learn to pace and push through fatigue.
- Versatility: develops skills transferable to other sports.
Key Exercises in a HYROX Workout
Running Intervals
Interval training builds cardiovascular capacity and simulates the repeated 1 km runs of the race. Alternate between fast efforts and recovery jogs.
Sled Push & Pool
A trademark of HYROX. Practice with progressive loads and focus on posture, leg drive, and steady breathing.
Burpee Broad Jumps
Explosive and demanding, these combine cardio with lower-body power. Keep jumps consistent rather than maximal.
Rowing & Ski Erg
Both machines challenge endurance and upper body power. Train with intervals (e.g., 500m repeats) and longer steady pieces.
Wall Balls
A tough finisher. Focus on breathing rhythm, squat depth, and target accuracy.
Sample HYROX Workout Plan (Beginner-Friendly)
| Day | Focus | Example Workout |
|---|---|---|
| Day 1 | Running + Strength | 6 x 800m run intervals + sled push drills |
| Day 2 | Strength Training | Squats, lunges, deadlifts, farmer’s carries |
| Day 3 | Recovery | Mobility, stretching, light cardio |
| Day 4 | Conditioning | Rowing 1000m repeats + wall balls |
| Day 5 | Full HYROX Simulation | 4 x 1 km run + sled push/pull + burpees + rowing |
| Day 6 | Strength Accessory | Upper body push/pull, core stability |
| Day 7 | Rest | Complete rest or gentle walk |
Ready to follow a structured HYROX program with progressive workouts? Join our full training subscription.
Common Mistakes in HYROX Training (and How to Avoid Them)
- Neglecting running volume → balance cardio and strength.
- Over-focusing on heavy lifting → need race-specific conditioning.
- Ignoring pacing → practice at race pace during simulations.
- Skipping mobility → poor recovery increases injury risk.
Frequently Asked Questions
2–4 sessions per week depending on fitness level and recovery.
Yes — the race is scalable, and workouts can be adapted with lighter weights or reduced distances.
Absolutely. Most gyms have the required equipment: sled, rower, ski erg, dumbbells, and open space for running.
Disclaimer: This website is an independent platform offering fitness information and training subscriptions. We are not affiliated with HYROX GmbH, nor are our training plans officially associated with or endorsed by HYROX or its partners. HYROX® is a registered trademark of HYROX GmbH. All references to the event are for informational purposes only.
