[ Workouts ]

Sessions built on what the race actually demands.

Every session here is derived from the official movement standards rather than from general conditioning. That matters because the stations couple: the sled pull spends the grip the farmers carry needs, and wall balls arrive after everything. Training them in isolation improves the wrong things.

Find your plan →Station-by-station technique
  1. [ Start here ]

    15 HYROX workouts for every fitness level

    Fifteen sessions by level, most needing almost no equipment.

  2. [ The movements ]

    HYROX exercises: the full movement list (and what they train)

    All nine, what each trains, and substitutes if your gym lacks kit.

  3. [ Sled push ]

    5 workouts that build a faster HYROX sled push

    Position work, and the compromised push that actually transfers.

  4. [ Sled pull ]

    5 workouts that build a faster HYROX sled pull

    Rehearsing inside the Racers Box, and the grip debt it creates.

  5. [ SkiErg ]

    5 workouts that build a faster HYROX SkiErg

    Split discipline, because pacing station one is worth more than seconds.

  6. [ Burpee broad jumps ]

    5 workouts that build a faster HYROX burpee broad jump

    Repeatable cadence, and why shorter jumps are legal and faster.

  7. [ Rowing ]

    5 workouts that build a faster HYROX row

    Training your heart rate to come down during a station.

  8. [ Farmers carry ]

    5 workouts that build a faster HYROX farmers carry

    Every session downstream of the sled pull, because that is the race.

  9. [ Sandbag lunges ]

    5 workouts that build faster HYROX sandbag lunges

    Exposure rather than load. Add metres, not kilos.

  10. [ Wall balls ]

    5 workouts that build a faster HYROX wall ball

    All of it done tired, because the station arrives last.

  11. [ The race as a workout ]

    The HYROX workout, explained: what a session actually looks like

    What a HYROX actually asks of you, session by session.

  12. [ The week ]

    Hyrox training week structure: how to split your sessions

    How to lay out runs, strength and station work across seven days.

  13. [ Taper ]

    The Hyrox taper week: exactly what to do in the 7 days before race day

    What to cut and what to keep in the final week.

  14. [ Offseason ]

    Hyrox off-season: what to train when you're not racing

    What to do between races so you start the next block ahead.

  15. [ At home ]

    Hyrox simulations you can run at home with limited kit

    Running a useful simulation without a sled or the ergs.

  16. [ Pacing ]

    Hyrox first 5 km strategy: pace it like a finisher, not a runner

    The opening half decides the race more than the closing half.

  17. [ Sequence ]

    HYROX exercise order: why the sequence is the strategy

    Why the fixed order is the strategy, not just the running order.

Train the limiter, not the favourite

Most athletes train the station they enjoy and avoid the one costing them time. For the majority of racers the answer is neither: it is running, which decides more of your finish than any station on this page. Find out which applies to you before you plan a block.

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