Hyrox Training
Hyrox is the fastest-growing mass-participation fitness race in the world, and these 15 workouts are designed to prepare you for every aspect of it. From full 8-station race simulations to station-specific drills, pacing strategy sessions, transition practice, and doubles coordination — everything you need to show up on race day ready to compete. Browse all 15 Hyrox training workouts below, then open them in Fiz to track your progress and dial in your race plan.
What Is Hyrox?
Hyrox is a global fitness race that combines running with functional workout stations. Every Hyrox race follows the same format worldwide: eight 1km running legs, each followed by a functional exercise station. The stations, in order, are the ski erg (1000m), sled push (50m), sled pull (50m), burpee broad jumps (80m), rowing (1000m), farmer carry (200m), sandbag lunges (100m), and wall balls (100 reps). The total distance covered is approximately 13km of running plus all station work, and the race typically takes between 60 and 90 minutes for competitive athletes.
What makes Hyrox unique is its standardization. Unlike CrossFit competitions where workouts change every year, the Hyrox format is identical at every event in every city. This means your training can be incredibly specific — you know exactly what movements, distances, and weights you will face on race day. The sled push and sled pull are widely considered the hardest stations, demanding raw strength combined with the cardiovascular fatigue of having already run several kilometers. The wall balls and ski erg close out the race when athletes are at their most depleted, making the final two stations a brutal test of mental toughness.
These 15 Hyrox training workouts on Fiz are structured to address every dimension of race preparation. Full race simulations teach you to pace across all eight stations. Station-specific sessions let you build strength and technique on your weakest links. Transition drills reduce the time you waste between running and stations. Pacing builders teach you to negative split the race — starting controlled and finishing strong. And for athletes entering the Hyrox Doubles division, there are dedicated sessions focused on partner communication and handoff strategy. Use Fiz to log your training times, compare against friends, and track your progression from first training session to race day.
All Hyrox Training Workouts
Tap any workout to view the full breakdown, submit your score, and see the leaderboard in the Fiz app.
Hyrox Race Simulation
Full 8-station race simulation: 8x 1km run alternating with sled push, sled pull, burpee broad jumps, rowing, farmer carry, sandbag lunges, wall balls, and ski erg. The complete test. This is the workout that mirrors race day exactly — every station, every distance, every transition. Use it to establish your baseline time, practice pacing across all eight stations, and identify which stations cost you the most time. Run it 4-6 weeks before your event to benchmark your fitness, then again 2 weeks out to confirm your race plan. The full simulation typically takes 70-100 minutes depending on fitness level and available equipment weights.
Hyrox Sled Push Focus
Dedicated sled push intervals with running transitions. Build the specific strength and technique for the heaviest Hyrox station. The sled push is where most Hyrox races are won or lost — it demands raw leg drive, core bracing, and the ability to sustain power output while already fatigued from running. This session alternates between sled push efforts at race weight and 400-800m running intervals, teaching your body to recover on the run and attack the sled without hesitation. Focus on low body position, short powerful steps, and consistent speed across every rep.
Hyrox SkiErg Prep
SkiErg intervals paired with running. Develop the upper body pull endurance critical for the final Hyrox station. The ski erg is the opening station of every Hyrox race, and it is almost entirely upper body — lats, triceps, and core. This session builds the specific muscular endurance needed to sustain a strong pull rate for 1000 meters when your legs are already taxed from running. Intervals range from 250m to 1000m with running between sets, progressively teaching you to find your race pace and hold it even when fatigued.
Hyrox Wall Ball Endurance
High-volume wall ball sets with running between. Build the leg and shoulder endurance for 100 unbroken wall balls. The wall ball station in Hyrox comes seventh — after you have already run 7km and completed six other stations. The ability to maintain an unbroken set of 100 wall balls at that level of fatigue separates competitive athletes from the rest. This session builds that capacity with progressive volume: sets of 25, 50, 75, and 100 wall balls interspersed with 800m runs. The goal is to find a breathing rhythm that lets you go unbroken even when your quads and shoulders are screaming.
Hyrox Burpee Broad Jump Intervals
Station-specific prep for the most technically demanding Hyrox movement. Pacing and efficiency drills. Burpee broad jumps cover 80 meters in the Hyrox race, and most athletes massively underestimate how demanding this station is. Each rep combines a full burpee with a standing broad jump, and inefficient technique — landing short, losing balance, taking extra steps — adds up quickly over 80 meters. This session drills the movement pattern at race pace, focusing on hip drive off the ground, landing with forward momentum, and maintaining a consistent jump distance across the entire set.
Hyrox Farmer Carry Builder
Heavy farmer carries with running transitions. Build grip strength and carrying capacity for race day. The farmer carry station covers 200 meters at 24/16kg per hand, and while the weight does not sound heavy, it comes after 6km of running and four prior stations. Grip failure is the most common issue — athletes who have to set the weights down lose 10-15 seconds every time. This session builds the grip endurance and carrying capacity needed to go unbroken through the full 200m, alternating between heavy carries and 800m-1km running intervals to simulate race fatigue.
Hyrox Sandbag Lunge Builder
Sandbag lunge intervals focusing on the 200m lunge station. Technique, pacing, and leg endurance. The sandbag lunge is one of the most grueling Hyrox stations — 100 meters of walking lunges carrying a 20/10kg sandbag on your shoulders. By this point in the race you have already completed seven running sections and six other stations, and your quads are on fire. This session builds the specific leg endurance needed with progressive lunge distances paired with running, teaching you to maintain a consistent stride length and controlled descent even under extreme fatigue.
Hyrox Rowing Power
1km rowing intervals with running transitions. Build the aerobic engine and rowing power for the race. The rowing station sits fifth in the Hyrox lineup — 1000 meters on the rower after you have already dealt with the ski erg, sled push, sled pull, and burpee broad jumps. This session focuses on finding and holding your target split time for the full 1000m, even when your heart rate is elevated from running. Intervals alternate between 500m and 1000m rows with 800m runs between, progressively building the ability to maintain rowing power when fatigued.
Hyrox Run-Station Transitions
Practice the critical skill of transitioning between running and stations. Minimize transition time. In a Hyrox race, the time between finishing a run and starting a station — and between finishing a station and starting the next run — can add up to several minutes of wasted time. This workout is designed to make transitions automatic: run 400-800m at race pace, immediately transition into a station movement, complete it, and immediately run again. No rest, no hesitation, no wasted steps. The goal is to train your body and brain to switch modes instantly, shaving minutes off your total race time.
Hyrox Doubles Strategy
Doubles-specific training for the Hyrox Doubles division. Communication, pacing, and handoff practice. In Hyrox Doubles, two athletes share the workload — both run every 1km section, but only one athlete completes each station while the other rests. The strategy of who takes which station, how you communicate during transitions, and how you pace your rest partner are all critical. This session simulates doubles race conditions with alternating station work, practiced handoffs, and communication drills so you and your partner arrive on race day with a clear, rehearsed plan.
Hyrox Speed Prep
Race-pace intervals focusing on speed across all stations. For athletes targeting sub-60 or sub-70 minute finishes. If you are chasing a competitive Hyrox time, you need to train at race pace — not just survive the distance. This session breaks the race into segments and trains each one at your target split. Running intervals are at your goal pace per kilometer, and station work is performed at the exact speed needed to hit your time target. Every second is accounted for, including transitions. This is the sharpening workout you run in the final 3-4 weeks before race day.
Hyrox Strength Endurance
Heavy station-focused session. Sled push, sled pull, farmer carry at race weight or heavier. The three strength-dominant Hyrox stations — sled push, sled pull, and farmer carry — are where the most time is gained or lost. This session trains all three at race weight or above, with minimal rest and running between efforts. The goal is to build the specific strength endurance needed so that race-weight sleds and carries feel manageable even deep into the race. If you can push a heavy sled after 6km of running in training, race day will feel lighter.
Hyrox Station Blitz
Rapid rotation through all 8 stations at race pace. Shorter distances, higher intensity. This workout compresses the full Hyrox race into a shorter, more intense format — half the station distances at full race pace with 400m runs between instead of 1km. The result is a high-intensity session that trains every movement pattern and transition at speed without the 70-90 minute time commitment of a full simulation. Use it as a midweek training session or a race-week shakeout to keep your body sharp on all eight stations without accumulating excessive fatigue.
Hyrox Sprint Finish
Final 3 stations (wall balls, farmer carry, ski erg) at race pace with full running sections. Close out strong. The last three stations of a Hyrox race are where races are decided — and where most athletes fall apart. Wall balls at station 7 destroy your quads and shoulders, the farmer carry at station 6 taxes your grip, and the ski erg at station 8 demands upper body power when you have nothing left. This session pre-fatigues you with 4-5km of running before hitting those final three stations at full race pace, training you to execute when it matters most.
Hyrox Pacing Builder
Full race distance at steady, controlled pace. Learn to negative split and manage energy across 8 stations. The biggest mistake in Hyrox is going out too fast — burning through the first three stations and then crawling through the final five. This session teaches the opposite approach: start controlled, build through the middle stations, and finish the strongest you have felt all race. Every running section and station effort is performed at a deliberately controlled pace that gets slightly faster as you progress. The result is a negative split mentality that will serve you on race day when everyone else is fading.
Explore Other Categories
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Functional Fitness
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