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12 Hyrox workouts to build race fitness
Station-specific sessions, compromised running and full simulations. Each one lists what it trains and how to scale it.
Short answer: the best Hyrox workouts pair running with stations, because the race is 8 × 1 km runs, each straight after a station. Do one of these per week alongside an interval run, a long easy run and two strength sessions. Start with the compromised 1 km repeats, and save full simulations for the last month before your race.
How to use these workouts
- One per week is enough on top of your running and strength work. Two is the maximum, with at least two days between them.
- Use race weights once you can move them with good form, and lighter weights before that.
- Run the 1 km legs at race pace, not faster. The point is learning to hold that pace on tired legs.
- Want them in order? The 12-week Hyrox training plan puts them into weeks.
The workouts
1. Compromised 1 km repeats
Run + station 4 rounds: 1 km run at race pace, then 20 wall balls. Rest 2 minutes between rounds.
Trains the core skill of the race: running at pace straight off a station. Scale by dropping to 3 rounds or 15 wall balls.
2. Sled and sprint
Strength endurance 6 rounds: 25 m sled push, 25 m sled pull, 200 m run. Rest 90 seconds.
The sleds are where most time is lost. Start at 70% of race weight and build up. No sled? Use treadmill deck pushes and heavy rows.
3. Wall ball ladder
Station 10, 20, 30, 20, 10 wall balls with a 400 m run between each set.
90 total reps, close to race volume, with the runs teaching you to recover between sets. Rest at the top of the squat, never at the bottom.
4. Ski and row pyramid
Engine 250, 500, 750, 500, 250 m, alternating SkiErg and rower. One minute of rest between pieces.
Builds the aerobic engine for stations 1 and 5 without more impact on your legs. Hold the same split across every piece.
5. Lunge and carry
Strength endurance 4 rounds: 50 m sandbag lunges, 100 m farmers carry, 500 m run.
Stations 6 and 7 back to back, with a run to practise legs and grip that are both tired. Put the bag down as rarely as you can.
6. Burpee broad jump intervals
Station 5 rounds: 20 m burpee broad jumps, 400 m run at an easy pace.
Teaches a steady rhythm you can keep for the full 80 m. Stepping out of each burpee instead of jumping is allowed, and keeps your heart rate under control.
7. Front-half simulation
Simulation 4 rounds: 1 km run, then stations 1 to 4 in order at full distance (SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m).
The first half of the race at race distances. Note your splits; they're your pacing benchmark.
8. Back-half simulation
Simulation 4 rounds: 1 km run, then stations 5 to 8 at full distance (row 1,000 m, farmers carry 200 m, sandbag lunges 100 m, 100 wall balls).
The half of the race where finish times are made or lost. Practise breaking the wall balls into planned sets.
9. Engine EMOM
Engine 32 minutes, every minute on the minute, rotating: 15-calorie row, 15-calorie ski, 12 wall balls, 10 burpees.
High total work with built-in rest. Scale the calories so each minute leaves 15 to 20 seconds of rest.
10. Threshold run
Run 3 × 2 km at threshold pace (hard but steady, about your one-hour race pace), with 2 minutes of easy jogging between.
Pure running. Raising your threshold makes every 1 km leg of the race feel easier.
11. Partner workout for doubles
Doubles 30 minutes, as many rounds as possible, sharing the work: 500 m run together, then split 30 wall balls, 50 m sled push and 20 m burpee broad jumps however you like.
Practises changeovers and splitting work by strengths, which is the whole game in doubles.
12. Full race simulation
Simulation All 8 runs and 8 stations in race order, at about 80% effort.
Do this once, two or three weeks before your race, not more often. It tells you your pacing, nutrition and weak stations while there's still time to act on them.
Putting them into a week
| Day | Session |
|---|---|
| Mon | Lift Lower-body strength |
| Tue | Run Intervals, or workout 10 |
| Wed | Rest |
| Thu | Lift Upper body and carries |
| Fri | Rest |
| Sat | Hyrox One workout from this page |
| Sun | Run Long easy run |
Log every station in Elevus
SkiErg, sled push and pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls are all in the Elevus exercise library, measured in metres or reps like the race. Save these workouts as routines, or type one in plain English and Elevus logs it.
Download on theApp StoreHyrox workout FAQ
What is a good Hyrox workout?
One that pairs running with station work, such as 4 rounds of a 1 km run at race pace followed by 20 wall balls. The race is 8 × 1 km runs, each straight after a station, so running on tired legs is the skill that matters most.
How often should I do Hyrox workouts?
Once a week, alongside an interval run, a long easy run and two strength sessions. Two a week is the most most people can recover from.
Can I do Hyrox workouts at a normal gym?
Mostly. Wall balls, rowing, lunges, carries and burpee broad jumps need only standard kit. For sleds and the SkiErg, use the substitutions in the training plan if your gym doesn't have them.
Should I do a full Hyrox simulation before my race?
Once, about two to three weeks out, at around 80% effort. More often costs more recovery than it's worth.
See also: Free 12-week Hyrox training plan · Hybrid training guide. General training information, not medical advice. HYROX is a registered trademark of its owner; Elevus is not affiliated with or endorsed by HYROX.