Training cheat sheet
Jul 23, 2025
Welcome to pace club.
We have created this 'cheat sheet' to help you easier train during your one hour 'open gym' session.
Find below an overview to our
2 minutes per station workout overview
3 example workouts
HYROX stations summary
2 minutes per station
We have created 2 minute workouts which you can use as training blocks.
These 2 minute workouts are based on how fast or how many repetitions you will need to take to achieve either a sub 120, sub 90, or sub 60 time in a HYROX race.
sub 120 = 120 minutes to complete a HYROX. This is the starter level
sub 90 = 90 minutes
sub 60 = 60 minutes
2 minutes training block overview
station | sub 120 | sub 90 | sub 60 |
|---|---|---|---|
skierg | 2:30 min/500m | 2:20 min/500m | 1:50 min/500m |
rowerg | 2:45 min/500m | 2:20 min/500m | 1:55 min/500m |
sled - push | 12.5 m | 25 m | 50 m |
sled - pull | 12.5 m | 12.5 m | 25 m |
wall balls | 20 hits | 25 hits | 50 hits |
lunges sandbag | 40 m | 40 m | 60 m |
burpees | 20 m | 40 m | 60 m |
farmers carry | 120 m | 200 m | 300 m |
treadmill - normal | 9 km/h | 12 km/h | 16 km/h |
treadmill - curved | 300 m | 400 m | 500 m |
Example workouts for 'open gym'
Based on the table above, we have created 3 example workouts.
Take it as an example on how to structure your personal workout here at pace club.
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 | 7 km/h | 9 km/h | 13 km/h | 5 min |
mobility | stretching | 5 min | ||
workout: 3 rounds | ||||
skierg | 2:30 min/500m | 2:30 min/500m | 2:30 min/500m | 2 min |
rowerg | 2:30 min/500m | 2:30 min/500m | 2:30 min/500m | 2 min |
bikeerg | 150 W | 250 W | 300 W | 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 2: Strength workout
This is a 50 minute workout based on the blocks presented above.
Strength workout example
station | sub 120 | sub 90 | sub 60 | train |
|---|---|---|---|---|
warm-up | ||||
treadmill | 7 km/h | 9 km/h | 13 km/h | 5 min |
mobility | stretching | 5 min | ||
workout: 3 rounds | ||||
skierg | 2:30 min/500m | 2:30 min/500m | 2:30 min/500m | 2 min |
rowerg | 2:30 min/500m | 2:30 min/500m | 2:30 min/500m | 2 min |
bikeerg | 150 W | 250 W | 300 W | 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 workout based on the blocks presented above.
Strength workout example
station | sub 120 | sub 90 | sub 60 | train |
|---|---|---|---|---|
warm-up | ||||
treadmill | 7 km/h | 9 km/h | 13 km/h | 5 min |
mobility | stretching | 5 min | ||
workout: 3 rounds | ||||
skierg | 2:30 min/500m | 2:30 min/500m | 2:30 min/500m | 2 min |
rowerg | 2:30 min/500m | 2:30 min/500m | 2:30 min/500m | 2 min |
bikeerg | 150 W | 250 W | 300 W | 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 |
HYROX stations overview
We have summarized all distances and weights of an actual HYROX race.
Use this help especially for selecting the right weights.
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 |
| 2 x 25 m | 50 kg | 100 kg | 100 kg | 150 kg |
| 2 x 25 m | 25 kg | 50 kg | 50 kg | 100 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 |
