Training cheat sheet
Jul 23, 2025
Welcome to pace club.
We have created this 'cheat sheet' to help you train more easily during your 'open gym' session.
In this 'cheat sheet' you will find a:
2 minutes per station workout overview
HYROX stations summary
3 example workouts
2 minutes per station
We have created 2 minute workouts you can use as training blocks.
These 2-minute workouts are averages we have calculated based on how fast you will need to go, or how many reps you will need to complete, to hit a sub 120, sub 90, or sub 60 HYROX finish time.
sub 120 = 120 minutes to complete a HYROX. This is the starter level
sub 90 = 90 minutes
sub 60 = 60 minutes
Training blocks overview
Station | sub 120 | sub 90 | sub 60 | Train |
|---|---|---|---|---|
Skierg | 2:30 min/500m | 2:20 min/500m | 1:50 min/500m | 2 min |
RowErg | 2:45 min/500m | 2:20 min/500m | 1:55 min/500m | 2 min |
Sled - push | 12.5 m | 25 m | 50 m | 2 min |
Sled - pull | 12.5 m | 12.5 m | 25 m | 2 min |
Wall Balls | 20 hits | 25 hits | 50 hits | 2 min |
Lunges Sandbag | 40 m | 40 m | 60 m | 2 min |
Burpees | 20 m | 40 m | 60 m | 2 min |
Farmers Carry | 120 m | 200 m | 300 m | 2 min |
Treadmill - normal | 6:40 min/km | 5:00 min/km | 3:45 min/km | 2 min |
Treadmill - curved | 300 m | 400 m | 500 m | 2 min |
The table below summarizes all distances and weights in a HYROX race. Use it to choose the right weights for your training.
HYROX stations overview
Station | Distance | Women's Open | Women's Pro | Men's Open | Men's Pro |
|---|---|---|---|---|---|
| 1000 m | 8 times | 8 times | 8 times | 8 times |
| 1000 m | 1 time | 1 time | 1 time | 1 time |
| 4 x 12.5 m | 2 x 25 kg | 4 x 25 kg | 4 x 25 kg | 6 x 25 kg |
| 4 x 12.5 m | 1 x 25 kg | 2 x 25 kg | 2 x 25 kg | 4 x 25 kg |
| 80 m | Broad Jump | Broad Jump | Broad Jump | Broad Jump |
| 1000 m | 1 time | 1 time | 1 time | 1 time |
| 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 24 kg | 2 x 32 kg |
| 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 100 times | 4 kg | 6 kg | 6 kg | 9 kg |
*Sled push and pull weights are shown as the number of 25 kg plates you will need to add here at pace club. In competitions, the number of plates might differ, but the total weight is the same.
Example workouts for 'open gym'
With the above presented table, you can create your own workout.
For inspiration for structuring your own session here at pace club, we have created these 3 example workouts:
Example 1: Ergs
Example 2: Strength
Example 3: Hybrid
Example 1: Ergs workout
This is a 50 minute workout based on the blocks presented above.
Ergs workout example
Station | sub 120 | sub 90 | sub 60 | Train |
|---|---|---|---|---|
Warm-up | ||||
Treadmill | 8:30 min/km | 6:30 min/km | 4:30 min/km | 5 min |
Preparation | World's Greatest Stretch, Shoulder CAR, running drills, kettle bell swings, Walk Outs | 5 min | ||
Workout: 3 rounds | ||||
SkiErg | 2:30 min/500m | 2:20 min/500m | 1:55 min/500m | 2 min |
Treadmill - curved | 300 m | 400 m | 500 m | 2 min |
RowErg | 2:45 min/500 | 2:20 min/500m | 1:55 min/500m | 2 min |
BikeErg | 120 W | 150 W | 170 W | 2 min |
Rest | between each block | 30 sec | ||
Cool-down | ||||
BikeErg | RPM~100 | RPM~100 | RPM~100 | 10 min |
Example 2: Strength workout
This is a 50 minute strength-workout based on the blocks presented above.
Strength workout example
Station | sub 120 | sub 90 | sub 60 | Train |
|---|---|---|---|---|
Warm-up | ||||
RowErg | 2:45 min/500 | 2:20 min/500 | 1:55 min/500 | 5 min |
Preparation | World's Greatest Stretch, Shoulder CAR, push ups, lunges, kettle bell swings, Walk Outs | 5 min | ||
Workout: 3 rounds | ||||
SkiErg | 2:30 min/500m | 2:20 min/500m | 1:55 min/500m | 2 min |
Sled - push | 12.5 m | 25 m | 50 m | 2 min |
Lunges sandbag | 20 m | 40 m | 40 m | 2 min |
Wall balls | 20 hits | 25 hits | 50 hits | 2 min |
Rest | between each block | 30 sec | ||
Cool-down | ||||
BikeErg | RPM~100 | RPM~100 | RPM~100 | 10 min |
Example 3: Hybrid workout
This is a 50 minute hybrid-workout based on the blocks presented above.
Strength workout example
Station | sub 120 | sub 90 | sub 60 | Train |
|---|---|---|---|---|
Warm-up | ||||
Treadmill | 8:30 min/km | 6:30 min/km | 4:30 min/km | 5 min |
Preparation | World's Greatest Stretch, Shoulder CAR, running drills, kettle bell swings, Walk Outs | 5 min | ||
Workout: 3 rounds | ||||
Sled - pull | 12.5 m | 12.5 | 25 m | 2 min |
Treadmill - curved | 300 m | 400 m | 500 m | 2 min |
RowErg | 2:45 min/500 | 2:20 min/500 | 1:55 min/500 | 2 min |
Treadmill - curved | 350 m | 450 m | 600 m | 2 min |
Rest | full rest after each round / transition rest between stations | 30 sec | ||
Cool-down | ||||
BikeErg | RPM~100 | RPM~100 | RPM~100 | 10 min |
