HYROX is 8 kilometres of running with 8 stations in between, and most people train exactly half of it. Gym-strong athletes skip the running. Runners skip the sleds. The race punishes both.
These 20 workouts train what the race actually tests: running under fatigue, station efficiency, grip endurance, pacing, and the ability to keep moving when your legs have filed a complaint. Race weights, distances and scaling are on every session. No two share a format.
The race, so every workout makes sense
8 x 1km runs with a station after each run, in this order, at these distances. Every workout below trains a slice of this.
| # | Station | Distance |
|---|---|---|
| 1 | Ski Erg | 1000m |
| 2 | Sled Push | 50m (165ft) |
| 3 | Sled Pull | 50m (165ft) |
| 4 | Burpee Broad Jumps | 80m (260ft) |
| 5 | Row | 1000m |
| 6 | Farmer’s Carry | 200m (650ft) |
| 7 | Sandbag Lunges | 100m (330ft) |
| 8 | Wall Balls | 100 reps |
Race weight, know your division
When a workout says race weight, it means your division’s number. Sled weights include the sled itself. Confirm current standards for your event, but these are the classic ones:
| Station | Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|---|
| Sled push | 102kg | 152kg | 152kg | 202kg |
| Sled pull | 78kg | 103kg | 103kg | 153kg |
| Farmer’s carry | 2x16kg | 2x24kg | 2x24kg | 2x32kg |
| Sandbag lunge | 10kg | 20kg | 20kg | 30kg |
| Wall ball | 4kg | 6kg | 6kg | 9kg |
Wall ball targets are 10ft for men, 9ft for women. A standard gym ball is 20 / 14lb, roughly pro weight, so training a touch heavy is fine. Burpee broad jumps are chest to floor, two-foot jump.
How to use them
Two of these a week is the sweet spot, alongside 2 to 3 easy runs. Half the race is running, and the biggest gap for most gym-strong athletes is run volume, not station strength. Never on back to back days.
Pick one station session. Workouts 07 to 13. Sled skill, wall ball volume, burpee broad jump cadence, grip.
Plus one engine or compromised running session. Workouts 01 to 06 and 14 to 16. Pacing, erg volume, and running on legs that have just done a station.
The simulations (17, 18) are monthly tools, not weekly ones. Race coming up? Do your last sim 2 to 3 weeks out, then keep race week easy. Workouts 19 and 20 are for when the gym is closed or you only have 15 minutes.
RPE, the pacing guardrail
| 6 out of 10 | Conversational. Full sentences. |
| 8 out of 10 | Race effort. Short phrases only. |
| 9 and above | Redline. Save it for the finish. |
If you are blowing up in round 2 of a pacing workout, you started too fast. That is not a character flaw, it is data. Fix it next round.
Housekeeping
Warm up before all of these: 5 to 10 easy minutes on any machine plus a few light reps of the day’s movements. Sleds get an extra build-up push at half effort. In the race the sled is 50m run as 4 x 12.5m lengths, so set your lane up the same way if you can. Times listed are working time; the warm-up goes on top.
Lunges are counted in steps unless a distance is shown. Short turf lane? Most gyms have 15 to 20m. Just count total distance: a 50m sled push on a 17m lane is there, back, and there again. Nobody is checking your turns.
The one rule. Off the run, straight onto the station. Off the station, straight back to work. The transition is part of the training.
Write down times, splits and round counts. Workout 18 is your monthly benchmark: repeat it and beat it.
Pacing and engine
Even splits, time on feet, and the ergs.
Workout 1: The Negative Splitter
4-6 Rounds, each faster than the last
500m Row
50m (165ft) Sled Push
500m Run
Rest 2 minutes between rounds
🏃 Pacing: Start round 1 slower than feels right. Last round must be your fastest.
◽ Load: Race weight.
📝 Scale: New to HYROX, 3 rounds, rest 3 minutes. Advanced, rest 90 seconds.
Workout 2: Zone 4 Cruise Control
5 Rounds
400m Run
250m Ski
20 Wall Balls
250m Row
Rest 90 seconds between rounds
🏃 Pacing: One consistent pace, roughly 87 to 93% of max heart rate. No monitor needed: if you cannot get short phrases out you are too fast, if you can hold a conversation you are too slow. Every round within 10 seconds of the others, that window is the whole workout.
◽ Load: Race weight.
📝 Scale: New to HYROX, 3 rounds, rest 2 minutes. Advanced, 7 rounds, rest 60 seconds.
Workout 3: The 50-Minute Grind
50 min
5 Windows of 10 Minutes, move the entire time
0 to 10: rotate 250m Row + 15 Wall Balls
10 to 20: rotate 250m Ski + 20m (65ft) Farmer’s Carry
20 to 30: rotate 400m Run + 10 Sandbag Lunge Steps
30 to 40: rotate 250m Row + 15 Wall Balls
40 to 50: rotate 400m Run + 20m (65ft) Farmer’s Carry
No rest, walking between counts as moving
🏃 Pacing: 6 out of 10, conversational. Two rounds per window is the floor, not the finish line. The race lasts 60 to 90 minutes for most people and what they have never practised is sustained output, not max effort.
◽ Load: Farmer’s carry heavier than race weight. Wall ball race weight.
📝 Scale: New to HYROX, 40 minutes, drop the last window. Advanced, chase 3 rounds per window at the same easy effort.
Workout 4: 6-5-4-3-2-1 Countdown
2 Rounds
6 minutes Row
5 minutes Run
4 minutes Ski
3 minutes Farmer’s Carry
2 minutes Burpee Broad Jumps
1 minute Wall Balls
Rest 2 minutes between rounds
🏃 Pacing: 7 out of 10, continuous inside the round. Straight from one to the next.
◽ Load: Race weight.
📝 Score: Total distance on row, run and ski. Track monthly.
📝 Scale: New to HYROX, rest 3 minutes. Advanced, 3 rounds.
Workout 5: EMOM Pacing Discipline
EMOM 35 Minutes (7 Rounds)
Minute 1: 12 / 9 Cal Ski
Minute 2: 10 Burpee Broad Jumps
Minute 3: 12 / 9 Cal Row
Minute 4: 15 Wall Balls
Minute 5: Rest
🏃 Pacing: Aim for consistent rest each minute. If you have less than 10-15 seconds of rest on your first round, scale down the reps.
◽ Load: Race weight.
📝 Scale: 10 / 7 cal, 8 burpee broad jumps, 12 wall balls if you finish with under 10-15 seconds to spare. Advanced, drop the rest minute on rounds 6 and 7.
Workout 6: Erg Engine plus Grip
5 Rounds
500m Ski
50m (165ft) Farmer’s Carry
Rest 90 seconds between rounds
5 Rounds
500m Row
50m (165ft) Sandbag Lunges
Rest 90 seconds between rounds
🏃 Pacing: Erg splits within 2-3 seconds across all rounds. Consistent beats fast. Erg into a loaded movement is the flow of the race.
◽ Load: Race weight.
📝 Scale: New to HYROX, 3 rounds each. Advanced, rest 60 seconds.
Station skill
The stations that cost the most time, trained like skills.
Workout 7: Sled Wars
6 Rounds
50m (165ft) Sled Push
Walk back
50m (165ft) Sled Pull
Walk back
Rest 90 seconds between rounds
🏃 Pacing: Round 6 in the same time as round 1. Low body angle and small fast steps on the push, seated hips and rhythm on the pull. The sleds are the biggest time sinks in the race, most people donate 5 minutes to them.
◽ Load: Race weight. If your gym sled moves easily, load it 10-20% above race weight, the race sled sits on carpet.
📝 Scale: New to HYROX, 4 rounds, lighter, rest 2 minutes. Advanced, 8 rounds, rest 60 seconds.
Workout 8: Sled Day
5 Rounds
400m Run
25m (80ft) Sled Push
25m (80ft) Sled Pull
Rest 2 minutes between rounds
🏃 Pacing: Sled Wars is the sleds fresh. This is the sleds with your heart rate already up from the run, which is how you meet them on race day. Never stand fully upright mid-push, you lose all your drive.
◽ Load: Race weight.
📝 Score: Five push times, five pull times.
📝 Scale: New to HYROX, 3 rounds, 200m runs. Advanced, rest 90 seconds.
Workout 9: Wall Ball Century
For Time
200 Wall Balls
Penalty: 100m Row every time the ball touches the floor, paid before you resume
🏃 Pacing: Break them however you want, the clock runs. Race day ends with 200 of these on dead legs and the winners are not the fittest, they are the ones with a plan. Sets of 25? Sets of 20? Twenty fast tens? Find the pattern where the penalty never happens.
◽ Load: Race weight.
📝 Scale: New to HYROX, 100 reps, 50m penalty. Advanced, a heavier ball, same rules.
Workout 10: Burpee Broad Jump Boot Camp
5 Rounds
15m (50ft) Burpee Broad Jumps
Rest 30 seconds
15m (50ft) Burpee Broad Jumps
Rest 2 minutes between rounds
🏃 Pacing: Maximum distance per jump. The race gives you 80m of these and the maths is simple: fewer jumps means faster. Land with feet together and drop straight into the next burpee, that transition alone saves 2-3 seconds a rep.
📝 Score: Jumps per 15m. Fewer is better.
📝 Scale: New to HYROX, 10m (33ft) efforts, 3 rounds. Advanced, 20m (65ft) efforts, no mid-round rest.
Workout 11: Sandbag Lunge Lab
Every 3 Minutes for 21 Minutes (7 Rounds)
20m (65ft) Sandbag Walking Lunges
Remaining time is rest
Rounds 1 to 2: front rack hold
Rounds 3 to 4: bear hug hold
Rounds 5 to 7: on the shoulders, race position
🏃 Pacing: Unbroken every window. Race day is 100m of these with the bag on your shoulders, so the last three rounds are the rehearsal, done when you are most tired. The other holds build the trunk strength that keeps you tall when the bag starts winning.
◽ Load: Race weight.
📝 Scale: New to HYROX, every 4 minutes, lighter bag. Advanced, every 2 minutes 30 seconds.
Workout 12: Density Windows
Every 5 Minutes for 20 Minutes (4 Rounds)
In 3 minutes:
50 Wall Balls
Max Distance Farmer’s Carry in the time left
Rest 2 minutes
🏃 Pacing: Faster wall balls, more carry banked. The last two stations of the race in one 3-minute block.
◽ Load: Race weight.
📝 Score: Total carry distance across 4 rounds.
📝 Scale: New to HYROX, 30 wall balls. Advanced, every 4 minutes, same work.
Workout 13: The Capacity Test
EMOM 24 Minutes (3 Rounds)
Minute 1: Max Cal Row
Minute 2: Rest
Minute 3: Max Burpee Broad Jumps
Minute 4: Rest
Minute 5: Max Wall Balls
Minute 6: Rest
Minute 7: Max Sandbag Walking Lunge Steps
Minute 8: Rest
🏃 Pacing: Maximum sustainable effort, not maximum effort. Numbers should hold across all three rounds. This teaches you what a sustainable hard minute actually feels like, not what you think it should.
◽ Load: Race weight.
📝 Score: Row cal, jumps, wall balls, lunge steps per round. If round 3 drops hard you went out too fast.
📝 Scale: Same workout at every level, the numbers scale themselves.
Grip and grit
Workout 14: The Grip Tax
4 Rounds
400m Row, full grip, no hook grip
40m (130ft) Farmer’s Carry
200m Ski
10 Heavy Deadlifts
Rest 90 seconds between rounds
🏃 Pacing: The carry crushes, the row and ski demand a sustained hold, the deadlifts finish whatever is left. Relax the hands between movements, shake them out. This is the race-day forearm pump manufactured on purpose, so station 6 never surprises you again.
◽ Load: Carry at race weight. Deadlift a weight you could do 20 with, around bodyweight on a bar if trained, a heavy sandbag or two kettlebells work too.
📝 Scale: New to HYROX, 3 rounds, lighter, rest 2 minutes. Advanced, 5 rounds, rest 60 seconds.
Workout 15: The Halftime Show
AMRAP 15 Minutes
400m Run
20 Wall Balls
200m Ski
Rest 3 minutes
AMRAP 15 Minutes
Same movements. Beat your Part 1 score.
🏃 Pacing: Part 1 is honest race effort, sandbagging it defeats the whole thing. Then you find Part 2 anyway. Tired, with a number to chase, is the second half of every race, where most people quietly slow down and call it pacing.
◽ Load: Race weight.
📝 Scale: New to HYROX, two 10-minute AMRAPs, rest 4 minutes. Advanced, rest 2 minutes.
Compromised running
Running on legs that have just done a station. The skill that decides your time.
Workout 16: Compromised Running
4 Rounds
1000m Run
20 Wall Balls
100m (330ft) Farmer’s Carry
Rest 2 minutes between rounds
🏃 Pacing: Runs controlled, not heroic. Same 1000m split every round. In the race you never touch a station fresh and never start a run recovered, this teaches the legs to find race pace straight off loaded work. If you only add one workout to your training, make it this one.
◽ Load: Race weight.
📝 Score: Four 1000m splits. The moment the run pace collapses you have found your current ceiling.
📝 Scale: New to HYROX, 3 rounds, 600m runs. Advanced, rest 90 seconds.
Workout 17: The Run-Station-Run Test
8 Rounds, race order, half station volume
Round 1: 400m Run, 500m Ski, 400m Run
Round 2: 400m Run, 25m (80ft) Sled Push, 400m Run
Round 3: 400m Run, 25m (80ft) Sled Pull, 400m Run
Round 4: 400m Run, 40m (130ft) Burpee Broad Jumps, 400m Run
Round 5: 400m Run, 500m Row, 400m Run
Round 6: 400m Run, 100m (330ft) Farmer’s Carry, 400m Run
Round 7: 400m Run, 50m (165ft) Sandbag Lunges, 400m Run
Round 8: 400m Run, 50 Wall Balls, 400m Run
Rest 90 seconds between rounds
🏃 Pacing: 8 out of 10, same run pace every round. Each station wrecks the next run differently: the sleds slow your legs, the carry cooks your grip and posture, the wall balls hit your breathing. Schedule it like a long run, not a lunch break.
◽ Load: Race weight on every station.
📝 Score: Every run split. Your splits after each station are a printed map of your weaknesses. Train what the map shows.
📝 Scale: New to HYROX, 200m runs, or pick your 4 weakest stations. Advanced, 500m runs, rest 60 seconds.
Simulation, finisher, and no kit
Workout 18: The Full Send
For Time, full race format, half the volume
500m Run
500m Ski
500m Run
25m (80ft) Sled Push
500m Run
25m (80ft) Sled Pull
500m Run
40m (130ft) Burpee Broad Jumps
500m Run
500m Row
500m Run
100m (330ft) Farmer’s Carry
500m Run
50m (165ft) Sandbag Lunges
500m Run
50 Wall Balls
No rest, continuous, just like race day
🏃 Pacing: As close to race day as training should get. All 8 stations, race order, race weights, half volume so it sharpens instead of buries you. Your pacing plan gets tested here before the race tests it for you.
◽ Load: Race weight.
📝 Score: Total time and every run split. Repeat every 3-4 weeks, same course, same weights, beat the time. Full race time lands around 2.2-2.4 times this.
📝 Scale: New to HYROX, 300m runs and a third of station volume. Advanced, the real thing, 1000m runs and full stations, once per training block at most.
Workout 19: HYROX Finisher
For Time
200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Ski
20 Walking Lunge Steps
200m Row
10 Burpee Broad Jumps
200m Row
10 Burpee Broad Jumps
200m Row
10 Burpee Broad Jumps
200m Row
10 Burpee Broad Jumps
200m Row
10 Burpee Broad Jumps
⌛ Time Cap: 15 minutes
🏃 Pacing: The interruptions teach you to get back on the machine under fatigue. Add to the end of any session.
📝 Score: 1000m ski, 1000m row, 100 lunge steps, 50 burpee broad jumps. Total time.
📝 Scale: New to HYROX, 10 lunge steps and 5 jumps per interruption. Advanced, 12-minute cap.
Workout 20: The HYROX Bodyweight
For Time
1000m Run
50 Lunges
40 Burpees
800m Run
60 Lunges
50 Burpees
600m Run
70 Lunges
60 Burpees
400m Run
🏃 Pacing: No sled, no ball, no excuses. Hotel, park, anywhere with room to run. The runs shrink while the reps grow, which is exactly the race’s trick played in reverse. Treadmill works fine for the runs.
📝 Score: 2800m of running, 180 lunges, 150 burpees. Total time.
📝 Scale: New to HYROX, burpees to 25, 30, 35 per round, lunges stay. Advanced, a weight vest.
What to do now
Do workout 18 this week and write down the time. That is your baseline. Then settle into the rhythm: two sessions a week from this page, one from station skill, one from engine or compromised running, easy runs in between. Retest 18 monthly.
These 20 cover the demands. Sequencing them into a build that peaks on race day is a different job. For now, these will make sure nothing on that start line surprises you.