Hyrox Workouts: Build Your Ultimate Workout Plan

Hyrox is designed to be accessible but challenging for everyone. To get the best time you can in your Hyrox, you'll need to come up with a workout plan and train hard in the months leading to the event.

This guide is packed with Hyrox workout ideas and sample plans for all levels. Whether you’re gearing up for your first race or aiming for a personal best, you’ll find easy-to-follow workouts to get you ready for the big day.

Understanding the Structure of Hyrox Workouts

Before diving into specific workouts, it's essential to understand the Hyrox race format. The event consists of eight 1-kilometer runs, each followed by a functional exercise station. Your training must mimic this structure to prepare your body for the constant switch between cardiovascular output and strength-based movements.

A successful Hyrox workout plan focuses on:

• Running Endurance: The ability to consistently run 1km repeats, even when fatigued.
• Functional Strength: The power to push, pull, carry, and lunge with heavy loads.
• Metabolic Conditioning: Training your body to handle high-intensity efforts with minimal rest.
• Pacing and Transitions: Learning to manage your energy and move efficiently between stations.

For a complete overview of the race, its history, and station-by-station details, check out our Complete Guide to a Hyrox Workout.

Beginner Hyrox Workouts: Building Your Foundation

If you are new to Hyrox, your initial focus should be on building a solid aerobic base and getting comfortable with the fundamental movements. These workouts are designed to improve your general fitness and prepare you for more intense training.

Workout 1: Aerobic Base and Movement Practice

This workout helps you build running endurance while practicing key movements without excessive intensity.

• Run: 2 kilometers at a steady, conversational pace.
• 3 Rounds of:
  • 15 Bodyweight Squats
  • 10 Push-ups (on knees if needed)
  • 20 Alternating Lunges (10 per leg)
  • 30-second Plank
• Run: 2 kilometers at a steady, conversational pace.

Focus: Maintain good form on the bodyweight exercises. The goal is movement quality, not speed.

Workout 2: Introduction to Hybrid Training

This session introduces the concept of "compromised running"—running immediately after a strength exercise.

• Run: 800 meters at a moderate pace.
• Followed by 4 Rounds of:
  • 400m Run: at a slightly faster pace than your warmup.
  • 15 Kettlebell Goblet Squats: (Light to moderate weight).
  • 1 minute Rest.
• Cooldown: 5-minute easy jog or walk.

Focus: Notice how your legs feel on the run after the squats. This workout trains your body to adapt to the central-local fatigue unique to Hyrox.

Intermediate Hyrox Workouts: Increasing Intensity

Once you have a solid foundation, you can start increasing the intensity and specificity of your workouts. These sessions are designed to simulate the demands of the race more closely.

Workout 1: The "Compromised Everything" Workout

This workout challenges your ability to perform different movements while your heart rate is high.

• Warm-up: 10-minute easy jog.
• 3 Rounds For Time:
  • 800m Run
  • 25 Wall Balls
  • 20 Burpees
• Rest: 2 minutes between rounds.

Focus: Try to maintain a consistent pace across all three rounds. This workout is excellent for building mental toughness and managing fatigue.

Workout 2: Sled and Carry Simulation

The sled push/pull and farmer's carry are notoriously difficult. This workout helps you prepare for the heavy leg and grip demands.

• Part A (10 minutes):
  • 50m Sled Push (moderate weight)
  • 50m Sled Pull (moderate weight)
  • Rest 60 seconds. Repeat for 10 minutes.
• Part B (Immediately After):
  • 400m Run
  • 100m Farmer's Carry (heavy as possible with good form)
  • 400m Run
  • 100m Farmer's Carry
  • 400m Run

Focus: On the sled, use powerful leg drives. For the farmer's carry, keep your chest up, shoulders back, and take quick, small steps.

Advanced Hyrox Workout Plan: Honing Your Edge

For experienced athletes, the focus shifts to race-specific simulations, improving transition times, and attacking weaknesses.

Workout 1: Full Race Simulation (Segmented)

This workout breaks down the race into two halves, allowing you to train at or above race pace without the full volume of a complete simulation.

• Warm-up: 15 minutes of dynamic stretching and light cardio.
• Part 1 (Stations 1-4):
  • 1000m Run
  • 1000m SkiErg
  • 1000m Run
  • 50m Sled Push
  • 1000m Run
  • 50m Sled Pull
  • 1000m Run
  • 80m Burpee Broad Jumps
• Rest: 10 minutes active recovery (walking).
• Part 2 (Stations 5-8):
  • 1000m Run
  • 1000m Row
  • 1000m Run
  • 200m Farmer's Carry
  • 1000m Run
  • 100m Sandbag Lunges
  • 1000m Run
  • 100 Wall Balls

Focus: Use your target race weights and aim for your goal split times. Record your times for each segment to track progress.

Workout 2: The Finisher - Attacking the Final Stations

The last three stations of a Hyrox are where many athletes slow down significantly. This workout prepares you for a strong finish.

For Time:

• 1000m Run
• 200m Farmer's Carry (at race weight)
• 1000m Run
• 100m Sandbag Lunges (at race weight)
• 1000m Run
• 100 Wall Balls (at race weight)

Focus: This is a mental and physical test. The goal is to keep moving, even when every muscle is screaming. Practice breaking up the wall balls into manageable sets from the beginning (e.g., 5 sets of 20) to avoid hitting a wall.

Crafting Your Own Hyrox Workout Plan

A well-rounded Hyrox workout plan should include a mix of these different training styles. A typical week might look like this:

• Monday: Long, Slow Run (45-60 minutes)
• Tuesday: Intermediate Hybrid Workout (e.g., "Compromised Everything")
• Wednesday: Active Recovery (stretching, mobility, easy walk)
• Thursday: Strength-Focused Session (e.g., sled work, heavy carries, lunges)
• Friday: Rest
• Saturday: Race Simulation Workout (e.g., "The Finisher")
• Sunday: Rest or light activity

Listen to your body, prioritize recovery, and fuel yourself properly. The journey to your first or next Hyrox race is a marathon, not a sprint. By using these workouts to build a smart and consistent plan, you will be well-equipped to tackle the challenge and discover just how capable you are.