HYROX Workouts
HYROX workouts blend running intervals with the eight functional stations that define the race. This hub covers every type of session — strength, endurance, hybrid, simulations and station-specific work like sled push — so you can build a complete weekly structure.
The 8 HYROX stations
Every HYROX race rotates the same eight stations in a fixed order: SkiErg (1000 m), Sled Push, Sled Pull, Burpee Broad Jumps (80 m), Rowing (1000 m), Farmers Carry (200 m), Sandbag Lunges (100 m) and Wall Balls (100 reps). Each is preceded by a 1 km run. Effective workouts isolate weak stations and rehearse the full sequence under fatigue.
Strength + endurance balance
HYROX rewards strength-endurance more than maximal strength. The optimal weekly split rotates 2 strength sessions (lower-body and posterior chain), 2–3 running sessions (zone 2 + threshold + intervals) and 1–2 hybrid workouts that combine both. HyroxPlanning prescribes this rotation automatically based on your level.
Race simulations
Simulations are the highest-leverage workout type in the peak phase. Half-simulations (4 runs + 4 stations) come first to dial in pacing; full simulations every 2–3 weeks during the final block stress-test your race plan. Recovery requires 72 hours of easy work after each simulation.
Explore all hyrox workouts resources
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HYROX Workout Structure
A HYROX workout includes running intervals, functional stations and strength work. See how HyroxPlanning structures sessions with race-specific logic.
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HYROX Strength Training
Strength is essential for sled push, carries and functional stations. HyroxPlanning integrates strength progression into all programs.
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HYROX Endurance Training
HYROX endurance training combines intervals and sustained efforts. HyroxPlanning balances aerobic and anaerobic work for race-day performance.
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HYROX Simulation Training
HYROX simulation training replicates race conditions. HyroxPlanning includes structured simulations for peak race readiness.
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HYROX Workout Plan
A HYROX workout plan organizes sessions weekly. HyroxPlanning provides adaptive plans based on performance and recovery.
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HYROX Conditioning
HYROX conditioning requires aerobic and anaerobic capacity. HyroxPlanning integrates both effectively across the program.
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Sled Push Workout for HYROX
The sled push is one of the toughest HYROX stations. Learn how to train it, weights, technique and progressions with HyroxPlanning.
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Frequently asked questions
How long is a HYROX workout?
Race-style sessions take 60 to 90 minutes; isolated station work takes 30–45 min.
What equipment do I need?
Sled, rower, ski erg, sandbag, kettlebells and a wall ball — most commercial gyms have them.
Can I train HYROX at home?
Partially. Most stations can be substituted at home, but sled push/pull need a gym.
Ready to start your HYROX plan?
Get a personalized HYROX training plan adapted to your level, schedule and target time.