Illustrative image
The format, made simple
A HYROX race alternates 8 × 1 km of running with 8 stations, always in the same order:
- SkiErg: 1,000 m
- Sled push: 50 m
- Sled pull: 50 m
- Burpee broad jumps: 80 m
- Row: 1,000 m
- Farmers carry: 200 m
- Sandbag lunges: 100 m
- Wall balls: 100 reps
Between the runs and the stations, you pass through the Roxzone: the transition zone, and it counts toward your time. Weights depend on your division: check them in your race's official rulebook.
What really makes the difference
A HYROX is decided less by max strength than by your ability to run tired. Half your race is running, and every kilometer comes right after a station that has hammered your legs or your engine.
- Endurance first: a consistent running base, mostly at an easy pace.
- Running under fatigue: run right after a strength effort, so your legs get used to it.
- Station efficiency: clean technique on the sled, wall balls and lunges, so you waste less energy.
- Transitions: get moving again fast, without stopping in the Roxzone.
A sample week
For an athlete already training 4 times a week. Adjust the volume to your level and your recovery.
Mistakes to avoid
- Going out too fast on the first kilometer: that adrenaline costs you big by the fifth.
- Neglecting wall balls: they come last, when everything burns. Train them tired.
- Doing nothing but conditioning: without an endurance base, the running kilometers turn into a grind.
- Trying the equipment for the first time on race day: test the sled, the SkiErg and the rower before the race.
The final week
Cut the volume, keep a little short intensity to stay sharp, sleep, and lock in your pacing strategy: a steady kilometer beats a heroic first kilometer.
With RUNESIS Training
Your HYROX program, adapted every morning.
Pick your goal and your race date: RUNESIS builds your week of running, strength and stations, and adjusts it to how you feel that day.
This guide gives general guidelines. If you're returning to sport or feel pain, ask a health professional.