Individuals interested in a HYROX workout typically seek two main objectives: an understanding of the physical demands of the race and a session they can perform in the upcoming week. Random gym circuits do not fulfill these needs. A proper HYROX workout mimics the race’s structure, alternating running with functional stations, while fatigue accumulates over each kilometer.
We conducted an analysis of the published benchmarks from over 700,000 HYROX race results, combined with a separate study involving more than 460,000 results, alongside the official 2026/27 rulebook, to create each HYROX workout in this guide focused on the finish time participants are aiming for.
What Is a HYROX Workout?
A HYROX workout consists of a training session or race that alternates 1 km of running with various functional stations, including SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. The race format always comprises 8 × 1 km runs combined with 8 stations in a fixed sequence, requiring training that reflects this run-station-run pattern under fatigue.
The term is often used in two contexts. Some refer to “the HYROX workout,” which denotes the official race itself, while others use it to describe multiple HYROX workouts designed for training purposes in gyms and by coaches.
These meanings share a common principle: participants are never solely running or lifting. The challenge lies in generating strength output while on fatigued legs, followed by running again before the heart rate stabilizes. For those new to the sport, our guide to understanding HYROX and the race structure is a good starting point.
HYROX Race Format: 8 Stations and Official Weights
Each HYROX workout should be based on actual loads. The following table adheres to the official 2026/27 Singles rulebook. Sled weights include the weight of the sled itself, farmers carry loads are per hand, and every division is required to complete 100 wall balls.
For comprehensive figures, refer to the official HYROX Singles Rulebook 2026/27. For pound conversions and details about Doubles, consult our complete breakdown of HYROX weights by division.
Doubles and Relay Loads
Doubles teams use the same weights as singles; the work is shared, not halved. Mixed Doubles follows the Men Open column. Relay teams of four utilize Open loads exclusively, with each participant running 2 km and completing 2 stations.
Previously, Women Open would finish with 75 wall balls, but this changed in 2024, and now every division is required to complete 100 reps. According to the 2026/27 rules, failing to complete any station in full results in no valid finish time, necessitating training for the full 100.
This rule regarding full completion is one of several updates introduced this season. For further details, our guide to the HYROX rule changes for 2026 covers additional updates.
What Race Data Says About Your HYROX Workout
Before selecting a HYROX workout, it’s important to analyze where races are actually won or lost. An examination of 700,000 public results, drawn from the open-source Pyrox dataset, provides median finish times categorized by division.
Running Still Decides Most Open Races
A study involving over 460,000 results across 256 events compared the top 15% of athletes with those in the mid-pack. In the Open category, running accounted for approximately 47% of the time gap, while the combined performance across all eight stations contributed about 42%. In the Pro category, the stations accounted for roughly half the time difference.
The same Hyranking analysis of station time disparities revealed that burpee broad jumps and wall balls create the most significant gaps, whereas SkiErg and rowing show minimal separation among athletes. In Men Pro, the sled pull emerged as the most decisive station. It should be noted that the women’s data includes seasons when the Women Open division completed 75 wall balls.
The essential takeaway for your HYROX workouts is to prioritize running, followed by improving performance on burpee broad jumps, wall balls, sled pull, and lunges. For benchmarks per station, refer to our HYROX station times by division and our ranking of the most challenging HYROX stations. Age-specific targets can be found in our HYROX average time by age group, while data specific to women is available in our guide to the HYROX average finishing time for women.
The 4 Types of HYROX Workouts
Almost every effective HYROX workout falls into one of four categories. Each category addresses different aspects of race preparedness, and a well-rounded training week should incorporate at least three of them.
1. Full Race Simulation
A full simulation involves completing 8 × 1 km runs and all 8 stations at race weight. This represents the most specific HYROX workout you can undertake, but it is also the most demanding in terms of recovery.
This workout should be used as a testing measure rather than a weekly routine: perform it once every 4–6 weeks, ensuring it is no closer than 10–14 days before race day. Document every split to track genuine progression.
2. Half Simulation
A half simulation entails working through either stations 1–4 or stations 5–8, preceded by a 1 km run before each station. This allows for race-specific fatigue to be experienced within 35–50 minutes without compromising the rest of your training week.
Prioritizing the back half is advisable, as burpee broad jumps, lunges, and wall balls performed on fatigued legs are where many athletes tend to falter.
3. Station Circuits
Station circuits involve grouping 2–4 movements into short, repeatable segments, often structured as an EMOM or AMRAP. These workouts enhance technique and muscular endurance while minimizing running volume.
- Example: 4 rounds of 500 m row, 20 wall balls, 50 m farmers carry, 10 burpee broad jumps.
- Rest for 90 seconds between rounds, aiming to keep each round within 10 seconds of the first.
4. Compromised Running Intervals
Compromised running consists of running intensely immediately after completing a station, when your legs feel heavy. This represents the most race-specific running you can incorporate, particularly as data indicates running is critical.
- Example: 5 rounds of 1 km at the goal race pace, followed by 25 wall balls or 15 burpee broad jumps.
- The aim is for your fifth 1 km to be no more than 10–15 seconds slower than your first.
For pacing targets per kilometer, consult our guide to HYROX running pace and how to train effectively for HYROX.
Sample 4-Day HYROX Workout Week
This sample week is suitable for athletes who already train between 3–5 hours weekly. It is advisable to schedule a rest day or an easy day between the two most intense sessions, and consider adding an easy 30–45 minute run if time permits.
Every 4–6 weeks, replace Day 4 with a full simulation. If you are uncertain about how much training volume you can manage, refer to our guide on the necessary training for HYROX, or follow the structured HYROX training plan.
Performing a full HYROX workout simulation every week is the quickest route to stagnation. This leads to accumulated fatigue without adequate quality running or strength work. Test monthly while training in between.
Compromised running is often the session most athletes neglect, yet it is crucial for race success.
Station-by-Station HYROX Workouts
Utilize these short blocks as finishers or as components of a station circuit. Each workout targets specific ways that a station can break down during a race.
SkiErg
As the first station, the SkiErg poses a risk of starting too aggressively. Execute 4 × 500 m at a pace you could maintain for 1,000 m, incorporating 1 minute of rest. More insights can be found in our SkiErg training guide.
Sled Push and Sled Pull
Both sled exercises reward consistent force application over speed. Carry out 6 × 12.5 m for both push and pull at race weight or slightly heavier, with a 200 m run interspersed between sets. Refer to our sled push and pull methods for further details.
Burpee Broad Jumps
This station results in the largest performance gaps, making rhythm more important than maximum jump height. Perform 4 × 20 m with 45 seconds of rest, followed by 1 × 40 m immediately after a 1 km run. More information is available in our burpee broad jump guide.
Rowing
The rowing station provides an opportunity to regulate breathing before transitioning to the farmers carry. Complete 3 × 1,000 m at race effort, maintaining a steady stroke rate, with 2 minutes of rest.
Farmers Carry
Grip strength, rather than leg strength, usually concludes this station. Execute 4 × 100 m at race weight with 60 seconds of rest, and include dead hangs at the end of strength sessions. For training methods, see our farmers carry training guidance.
Sandbag Lunges
Lunges arrive when the quads are already fatigued. Complete 3 × 50 m at race weight immediately following 500 m of running, ensuring a full knee touch with every repetition.
Wall Balls
Plan your sets in advance to avoid confusion when fatigued. Start with a 1 km run, then complete 100 wall balls in fixed sets (for example, 5 × 20), timing the entire block. More details can be found in our wall balls training guide for HYROX.
HYROX Workouts by Target Time
This section highlights a common shortcoming in HYROX workout recommendations: they often prescribe the same session to everyone. A newcomer aiming to finish will have different needs than an athlete striving for a sub-1:10 time, requiring differing intensities, volumes, and focus on specific weaknesses.
We devised the time budgets below based on the median data mentioned earlier and our station benchmarks. This serves as a pacing model, rounded to the nearest 5 seconds, rather than official splits. Running is allocated at 55% of non-RoxZone time, with stations accounting for 45%.
It is important to note that your individual split may not align perfectly with the model. A proficient runner may gain time on the runs and spend more on sleds, while a strong lifter may do the opposite. To estimate your personal times, input your data into our HYROX finish time estimator, and compare with the average race durations by division.
First Finish (around 1:45): Build the Engine
Your primary goal is to finish every station without walking during the runs. Most of your weekly volume should consist of easy running and technique practice at race weight.
- Key HYROX workout: 4 rounds of 1 km easy run + half a station (500 m ski, 25 m sled push, 40 m burpee broad jumps, 50 wall balls).
- Success marker: all runs at a conversational pace, with no stations abandoned.
If you are new to racing, our HYROX training plan for beginners can help you build this foundation week by week.
Sub-1:30: Hold Pace After Stations
At this level, the main gap typically arises from your runs drifting from 5:40 to 6:30 per km during the second half. Compromised running becomes your principal focus.
- Key HYROX workout: 6 × (1 km at 5:40/km + 20 wall balls or 50 m lunges), followed by 90 seconds of rest.
- Success marker: the last kilometer within 15 seconds of the first.
Sub-1:20: Remove Station Breaks
At this stage, unplanned breaks during wall balls, burpee broad jumps, and lunges can be more detrimental than slower running. You will need to build endurance for the stations at race weight while under fatigue.
- Key HYROX workout: back-half simulation (1 km + 80 m BBJ, 1 km + 1,000 m row, 1 km + 200 m carry, 1 km + 100 m lunges, 1 km + 100 wall balls).
- Success marker: wall balls in your planned sets without extra breaks, with total station performance close to the model.
Sub-1:10: Speed Plus Strength Reserve
To achieve sub-1:10, you will need to maintain approximately 4:25/km running pace while managing sleds that feel controllable rather than maximal. Having a strength reserve is essential for maintaining fast post-sled kilometers.
- Key HYROX workout: 4 × (1 km at 4:20/km + 12.5 m heavy sled push at 110% race weight + 12.5 m sled pull), with a 2-minute rest.
- Success marker: stable run splits with uninterrupted sled distances.
If you are nearing this level, review the HYROX Pro requirements before selecting your next division.
HYROX Workout Equipment You Actually Need
You can conduct most of a HYROX workout in a standard gym setting. The following items are necessary to replicate race conditions, listed according to how difficult they are to obtain.
- SkiErg and rower: no true substitute for race pacing.
- Sled with a rope: if unavailable at your gym, consider heavy prowler pushes or banded resisted runs as alternatives.
- Wall ball at your race weight: options of 4, 6, or 9 kg, along with a target marked at either 2.70 m or 3.00 m.
- Kettlebells and a sandbag: suitable for carries and lunges.
- Shoes and a watch: essential for grip on turf and reliable lap times.
For recommended equipment, see our best HYROX equipment for 2026, including the best shoes and watches for HYROX.
Common HYROX Workout Mistakes
Many athletes who experience stagnation are not necessarily lazy; they may be performing the wrong HYROX workout for their level or doing the correct one too frequently.
- Training stations fresh: a sled push following a warm-up provides little insight into performance after 2 km of running.
- Using lighter weights: neglecting to train at race load transforms race day into a strength challenge.
- Skipping easy running: without an aerobic foundation, every station demands more recovery.
- Ignoring RoxZone: transitions can add several minutes; practice moving directly from stations to runs.
- Starting the first kilometer too fast: witness the consequences in your inaugural HYROX race after an aggressive start.
For insights on common time-wasting practices observed on race day, read about where most athletes experience delays in HYROX.
Quick Action Plan
Transform this guide into your training regimen for the next four weeks by following these steps.
- Select your target time and division, then take note of your run pace and station budget from the tables provided.
- Run a benchmark: conduct a half simulation of stations 5–8 at race weight.
- Identify your two slowest stations compared to the model.
- Adhere to the 4-day training week, incorporating those two stations into your circuits.
- Reassess the benchmark after 4 weeks and compare all splits.
FAQ
What are HYROX workouts at a regular gym?
HYROX workouts at standard gyms are sessions that combine running with the race stations, utilizing a treadmill, rower, SkiErg, sled, and wall balls. Many gyms now offer official HYROX Training Club classes. Formats can differ, but the most effective ones always incorporate running under fatigue.
What is the OTF HYROX workout?
OTF stands for Orangetheory Fitness, which became an official HYROX affiliate partner in November 2025. Selected studios that opted in provide HYROX-themed classes that focus on treadmill, rowing, and strength segments. It is a training session rather than an official race, and the content can vary by studio.
How long does a HYROX workout take?
The race duration for most Open athletes ranges from approximately 1:15 to 1:50, with median times around 1:28 for men and 1:36 for women. Training sessions are generally shorter, lasting between 45–75 minutes for most workouts and 35–50 minutes for a half simulation.
Can I do a HYROX workout without a sled?
Yes, but it would be a compromise. Heavy prowler pushes, resisted band runs, and heavy step-ups can serve as alternatives. It is advisable to train on a real sled at race weight a few times prior to race day.
How many HYROX workouts should I do per week?
Most amateurs find success with 2–3 HYROX-specific sessions each week, complemented by easy running and strength training. Exceeding this usually leads to increased fatigue rather than fitness gains.
Is a HYROX workout suitable for beginners?
Yes, provided it is scaled appropriately. Start with shorter runs, half distances, and lighter loads initially, then gradually progress to race weight. If you are uncertain about your readiness, read our guide on whether anyone can compete in HYROX.