HYROX Training workout split
Running, station work and compromised running to prepare for a HYROX race.
- Training days5 per week
- LevelIntermediate to advanced
- Best forPreparing for a HYROX fitness race
- Cycle length7 days
A HYROX race alternates 1 km runs with eight workout stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Training has to build both running and the ability to run on tired legs.
This plan mixes strength days, run sessions and compromised running, where you run straight after station work.
Example week
MonStrength + sled
TueRun intervals
WedCompromised running
ThuRest day
FriStrength + carries
SatLong easy run
SunRest day
PushPullLegs / lowerUpperFull bodyConditioningRest
The workouts
Rest 2-3 minutes between heavy compound sets and 60-90 seconds on isolation work. Leave 1-3 reps in reserve on most sets, and add weight or reps over time.
Strength + sled
| Exercise | Sets | Reps |
|---|---|---|
| Back squat | 4 | 5 |
| Sled push | 4 | 25 m |
| Sled pull | 4 | 25 m |
| Walking lunge with sandbag | 3 | 20 m |
| Wall balls | 3 | 20 |
Run intervals
| Exercise | Sets | Reps |
|---|---|---|
| Warm-up jog | 1 | 10 min |
| 1 km at race pace | 5 | 90 s rest |
| Cool-down jog | 1 | 10 min |
Compromised running
| Exercise | Sets | Reps |
|---|---|---|
| 1 km run + 1,000 m SkiErg | 1 | steady |
| 1 km run + 50 m burpee broad jumps | 1 | steady |
| 1 km run + 1,000 m row | 1 | steady |
| 1 km run + 100 wall balls | 1 | steady |
Strength + carries
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 5 |
| Push press | 3 | 6 |
| Farmer's carry | 5 | 50 m |
| Pull-up | 3 | 8-10 |
| Burpee broad jump | 3 | 10 |
Long easy run
| Exercise | Sets | Reps |
|---|---|---|
| Easy run | 1 | 45-70 min |
Pros and cons
Pros
- Race-specific preparation
- Builds work capacity and endurance
- Strength is maintained
Cons
- Needs access to sleds, rower and SkiErg
- High overall training load
What happens if you miss a day?
In the Repshift tracker, a missed session moves to the next day and the rest of the 7-day cycle follows. Nothing is lost; your week simply extends by a day.