A HYROX race is 8 × 1,000 m of running with one of eight functional stations after every run. Your HYROX workout should train exactly that: running under fatigue, the eight stations with official weights, and the transitions in between.
This article shows how to structure it, and how to train it at pace club Munich, London or Düsseldorf.
What a HYROX workout needs to cover
- Running: 8 km in total, always straight after a station. Read more in HYROX running.
- The eight stations: SkiErg, sled push, sled pull, burpee broad jumps, RowErg, farmers carry, sandbag lunges and wall balls. All of them in race order: HYROX stations.
- Official weights: train with the loads of your division. All of them at a glance: HYROX weights.
- Transitions: the time between run and station. Short rest blocks in training teach you to start the next effort without a full recovery.
How to structure a HYROX workout
A simple structure that works for every level:
- Warm-up (10 min): easy run or row, then mobility and running drills.
- Main block (30–40 min): 3–4 rounds, each alternating a run with one or two stations at race weight.
- Cool-down (10 min): easy BikeErg and stretching.
Ready-made sessions with target paces for sub 120, sub 90 and sub 60 finishers are in our training cheat sheet.
Train your HYROX workout at pace club
At pace club you train with the full set of original HYROX equipment: sleds on turf lanes, SkiErgs, RowErgs, curved treadmills, sandbags, kettlebells and wall balls. Two ways to use it:
- Open gym: train by yourself and follow your own plan, with every station free to use.
- Group classes: train with our community and a coach who sets the session and corrects your technique.
Find your studio: Munich, London or Düsseldorf.
Learn more about HYROX
New to HYROX or still looking for answers? Start with these:
