Sports training
Hyrox compromised running workout: runs and stations
Every run in a fitness race after the first starts on tired legs, and in Pro men, running speed fell by about a sixth from the first run to the last. This session practises that, with the stations at half the race's distances. No trial has tested this kind of session: it's coaching practice, and the structure is our suggestion. Set your 1 km pace from a recent 5K or 10K time with our running pace calculator, and do it no more than every week or two. We're not connected with HYROX or any race organiser.
Warm-up
- Treadmill jogging8 min easyIntermediate · Quads, Calves, Glutes · 3D demoEasy enough to talk in full sentencesEasier: Treadmill walkingHarder: Sprint intervals
- Walking lunge6 steps each legIntermediate · Quads, Glutes, Hamstrings · 3D demoUprightEasier: Split squatHarder: Split squat with dumbbells
- Treadmill running2 × 20 s stridesIntermediate · Quads, Calves, Glutes · 3D demoBuild to your race paceEasier: Treadmill walkingHarder: Sprint intervals
Round 1
- Treadmill running1 km at goal race paceIntermediate · Quads, Calves, Glutes · 3D demoControlled: your last run should be close to this oneEasier: Treadmill walkingHarder: Sprint intervals
- Beginner · Quads, Glutes, Back · 3D demoHalf the race's 1,000 m. Use a ski ergometer instead if you have oneHarder: Stair climbing
Round 2
- Intermediate · Quads, Calves, Glutes · 3D demoSame paceEasier: Treadmill walkingHarder: Sprint intervals
- Sled push25 mIntermediate · Quads, Glutes, Calves · 3D demoHalf the race's 50 m: arms locked, short stepsEasier: Prowler sprint (light sled push)Harder: Alternate-leg box push-off
- Sled row25 m of sled pullBeginner · Back, Biceps, Shoulders · 3D demoHalf the race's 50 m sled pull (the closest move on the figure). No sled: backward sled drags or rowsHarder: Bent-over dumbbell row, palms in
Round 3
- Intermediate · Quads, Calves, Glutes · 3D demoSame paceEasier: Treadmill walkingHarder: Sprint intervals
- Burpee40 m of burpee broad jumps, with the next moveAdvanced · Quads, Chest, Shoulders · 3D demoHalf the race's 80 m: chest to the floor on each burpeeEasier: Mountain climbers
- Standing broad jump with stuck landingBetween burpeesIntermediate · Glutes, Quads, Hamstrings · 3D demoTake off and land with both feet togetherEasier: Snapdown to athletic landingHarder: Single-leg hop and stick
- Farmer's carry100 mBeginner · Forearms, Abs, Shoulders · 3D demoHalf the race's 200 m. Put the bells down to rest if your grip goes, without moving them forwardHarder: Suitcase carry
Round 4
- Intermediate · Quads, Calves, Glutes · 3D demoSame paceEasier: Treadmill walkingHarder: Sprint intervals
- Walking lunge50 mIntermediate · Quads, Glutes, Hamstrings · 3D demoHalf the race's 100 m, with a sandbag or dumbbells once you're used to it; your back knee touches the floorEasier: Split squatHarder: Split squat with dumbbells
- Double kettlebell thruster50 reps, in sets you chooseAdvanced · Shoulders, Quads, Glutes · 3D demoHalf the race's 100 wall balls (the closest move on the figure). Use real wall balls to a target if you canEasier: Double kettlebell push press
Cool-down
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoFor comfortEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
- Standing quad stretch30 s each sideBeginner · Quads, Hip flexors · 3D demoFor comfortHarder: Couch stretch
Tips
- Start controlled: aim for an even pace across the four runs rather than a fast first one.
- New to the stations: use lighter weights than your race weights, then build towards them. The figure shows the closest moves; practise the real ski ergometer, rope sled pull, burpee broad jumps, sandbag lunges and wall balls when you can.
- Drink between rounds, and stop for signs of heat exhaustion: dizziness, a headache, feeling sick, heavy sweating with pale, clammy skin, or cramps.
- In the last 6 to 8 weeks before a race, do this every week or two at most. In a survey not yet peer reviewed, more Hyrox-specific sessions a week went with more injury reports.
- Our Hyrox training plan uses this session every Sunday and sets each week's rounds and pace: light weights and easy runs while you learn the stations, then full sessions at goal pace every other week, with shorter, easier ones between.
- Dark, red or cola-coloured urine, or very sore, weak, swollen muscles in the days after: get medical help the same day.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
20 minIntermediate8 movesCardio machine
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the hyrox compromised running workout: runs and stations take?
About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A sled, A dumbbell, A kettlebell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 8 of its 14 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.