Workout guide

Hyrox Workouts and a Training Plan That Get You Through Race Day

27 October 2026 · 8 min read

Eight runs, eight stations, and a sled that feels twice as heavy after the second kilometre. These Hyrox workouts and a full 8-week training plan train exactly that, with your division's weights already written in.

An athlete driving a loaded sled across the turf in a dim gym, the Hyrox sled push

Most people lose their Hyrox in the gaps, and the right Hyrox training closes them. First-timers lose time by running the first kilometre too fast, on the sleds, and in the Roxzone, the transition area between the track and the stations, where the clock never stops. Every Hyrox workout below trains one of those gaps, with the loads and rest written in.

Start with the fitness test. It tells you which division to enter and gives you a number to beat in week 7.

The Hyrox workout, station by station

Run 1 km, do a station, repeat eight times. The race finishes on 100 wall balls. There's no time limit and no qualifying: if you're 16 or older, you can enter.

#	Station	Distance	What the judges check
1	SkiErg	1,000 m	Damper starts at 6. You can change it.
2	Sled push	50 m	4 lengths of 12.5 m. The sled has to cross the line before you turn.
3	Sled pull	50 m	4 lengths, hand over hand, standing in the box.
4	Burpee broad jumps	80 m	Chest to the floor. Take off and land on both feet.
5	Row	1,000 m	Damper starts at 6.
6	Farmers carry	200 m	You can put the bells down to rest, but you can't move forward without them.
7	Sandbag lunges	100 m	Bag on your shoulders. Back knee touches the floor each step.
8	Wall balls	100 reps	Squat below parallel and hit the target.

Hyrox weights: what your division lifts (2026/27)

Station	Women Open	Men Open	Women Pro	Men Pro
Sled push (sled included)	102 kg / 225 lb	152 kg / 335 lb	152 kg / 335 lb	202 kg / 445 lb
Sled pull (sled included)	78 kg / 172 lb	103 kg / 227 lb	103 kg / 227 lb	153 kg / 337 lb
Farmers carry	2 x 16 kg / 35 lb	2 x 24 kg / 53 lb	2 x 24 kg / 53 lb	2 x 32 kg / 71 lb
Sandbag lunges	10 kg / 22 lb	20 kg / 45 lb	20 kg / 45 lb	30 kg / 66 lb
Wall ball	4 kg / 9 lb	6 kg / 14 lb	6 kg / 14 lb	9 kg / 20 lb
Wall ball target	2.70 m / 8 ft 10 in	3.00 m / 9 ft 10 in	2.70 m / 8 ft 10 in	3.00 m / 9 ft 10 in

Women Pro lift the Men Open weights but throw to the women's target. If a page still tells you Women Open do 75 wall balls, it's out of date: that went up to 100 in September 2024. The 2026/27 rulebook keeps last season's weights.

Racing with someone? In doubles you both run every kilometre and split the station work however you like. Doubles Women use Women Open weights, and Doubles Men and Mixed use Men Open weights. In relay, four of you each run 2 km and take 2 stations.

How long Hyrox takes, and where the time goes

HYROX says the average finisher takes about 90 minutes. Across roughly 700,000 results analysed by Box Life Magazine, the median Open time is 1:28 for men and 1:36 for women. Your first race will probably be slower. First-timers mostly lose time in transitions, on the sleds, and by going out too fast on the first kilometre.

The clock keeps running in the Roxzone too, the area between the track and the stations. When Rox Lyfe compared Pros at London 2022, the podium spent about as long in each Roxzone transition as their average running split, while Pros finishing around 90 minutes spent about a third longer.

Start here: take HYROX's own fitness test (the PFT)

No sled and no SkiErg: just a rower, a wall ball and a stopwatch. For time:

1,000 m run
50 burpee broad jumps
100 lunges
1,000 m row
30 hand-release push-ups
100 wall balls (6 kg men, 4 kg women)

Your time picks your division:

PFT time	Suggested division
15-25 min	Open or Pro
25-35 min	Open
30-40 min	Doubles
35-45 min	Relay

Do it in week 1 and again in week 7, and watch the number drop.

6 Hyrox workouts that build your race

Each one has the loads and rest written in. Tap a button to copy the workout, then paste it into sweatcue.

The Front-Half Dress Rehearsal

45 min

You run the first four stations at race weight with a 1 km run before each, the way Mintra Mattison, HYROX's Director of Sport, sets it out in her plan published by MTN Tactical.

Run 1 kmSkiErg 1,000 mrest 3 min

Run 1 kmSled push 50 mrest 3 min

Run 1 kmSled pull 50 mrest 3 min

Run 1 kmBurpee broad jumps 80 m

The Back-Half Dress Rehearsal

45 min

The last four stations are where tired legs cost the most time, so you do them after a 1 km run each, two days after the front half.

Run 1 kmRow 1,000 mrest 3 min

Run 1 kmFarmers carry 200 mrest 3 min

Run 1 kmSandbag lunges 100 mrest 3 min

Run 1 km100 Wall Ball

The Even-Split Eight

60 min

Jake Dearden, a HYROX master trainer, uses eight 1 km repeats to teach you to hold the same split all race instead of going out too fast.

8×

Run 1 km at race pacerest 2:30

Sled on Dead Legs

20 min

In the race you meet the sled straight after a run, so this pairs a fast 500 m with a 30 m push at race weight, as in Rox Lyfe's guide to the sled push.

4×

Run 500 mSled push 30 m

The Station Grinder

30 min

On days when you want the stations without the running, Red Bull's Hyrox combo strings four of them together for 5 rounds at race weight.

5×

SkiErg 250 mSled push 20 mSled pull 20 m25 Wall Ball

The Wall Ball Countdown

10 min

The race ends on 100 wall balls, and ten minutes of sets with a heavier ball make them feel routine by race day.

10×

10 Wall Ballevery minute

The 8-week Hyrox training plan

This free Hyrox training plan runs four sessions a week for 8 weeks: run intervals on Tuesday, strength on Wednesday, an easy run on Friday and a Hyrox session on Sunday. Rest or stretch on the other days.

It's built for people who can already run 30 minutes without stopping. If you can't run 5 km yet, or you're new to lifting, give yourself another 4 to 8 weeks first.

Week	Tue: run intervals	Wed: strength	Fri: easy run	Sun: Hyrox session
1	6 x 400 m hard, 90 s walk or jog	A	30 min	3 rounds: 800 m run, 500 m row, 20 walking lunges, 10 burpees
2	5 x 600 m hard, 2 min easy	B	35 min	4 rounds: 800 m run, 500 m SkiErg, 40 m farmers carry
3	4 x 800 m hard, 2 min easy	A	40 min	4 rounds: 1 km run, 15 burpee broad jumps, 20 sandbag lunges
4	3 x 1 km controlled hard, 3 min easy	B, one set fewer	30 min	3 rounds: 1 km run, 500 m row, 500 m SkiErg, 15 wall balls
5	5 x 1 km near race pace, 2 min easy	A	45 min	5 rounds: 1 km run, then a different station each round
6	6 x 1 km at race pace, 90 s easy	B	50 min	Three-quarter race: 6 x 1 km and 6 stations at 75-85% effort
7	4 x 1 km a little faster than race pace, 2 min easy	A, a third less volume	35 min	4 rounds: 1 km run, 500 m SkiErg or row, 20 lunges, 15 wall balls
8	4 x 400 m sharp, full rest	Light full body	20 min and 4 x 20 s strides	Race

Strength A: back or goblet squat 4 x 5-8, Romanian deadlift 3 x 8, walking lunge 3 x 10 each leg, dumbbell bench 3 x 8-10, seated cable row 3 x 8-12, heavy farmers carry 4 x 30-40 m.

Strength B: trap-bar deadlift 4 x 4-6, front squat or leg press 3 x 6-10, Bulgarian split squat 3 x 8 each leg, overhead press 3 x 6-10, lat pulldown or assisted pull-up 3 x 8-12, plank 3 x 30-60 s.

Lift weights that leave about 2 reps in the tank. Easy runs should feel like a 4 or 5 out of 10, intervals like an 8.

Plan: Men's Fitness Australia's 8-week beginner Hyrox plan, written to the 2025/26 rulebook.

Put all 8 weeks in your calendar

One tap imports all 32 sessions, each on its day. The plan says to pick week 5's stations from the ones you most need to practise. We've loaded SkiErg, burpee broad jumps, row, farmers carry and wall balls, so swap any of them in the app. Week 8 ends on race day, with the full race loaded so sweatcue can call it.

Hyrox training without a sled

Station	Swap
Sled push	Heavy leg press, a prowler, pushing a switched-off treadmill, heavy walking lunges, hill sprints
Sled pull	Heavy cable rows, hand-over-hand rope pulls, plate-loaded rows
SkiErg	Rower, straight-arm cable pulldown, band pulldown
Farmers carry	Heavy dumbbells, kettlebells or a trap bar
Sandbag lunges	Walking lunges holding a kettlebell, dumbbells or a barbell
Wall balls	Thrusters with a medicine ball, light barbell or dumbbells

Swaps get you most of the way. Still, get two or three sessions on a real sled, SkiErg and wall ball target before race day, so nothing on the course is new.

How long to train for Hyrox

Eight weeks if you can already run 30 minutes and train most weeks. Starting from the couch, give yourself 12 to 16. The coaches we drew on train 4 to 6 days a week, mixing runs, strength and Hyrox sessions.

5 Hyrox rules that cost you time on race day

Finish every station. Leave one unfinished and you're disqualified.
Don't short the erg or the wall balls. You need at least 980 m on the SkiErg and rower and at least 80 wall balls, and every metre or rep short of the full amount costs 15 seconds.
Count your laps. Miss one and it costs 3 minutes or more, depending on the course.
Use the right arch. Entering or leaving the Roxzone the wrong way costs 2 minutes.
Keep the sandbag on your shoulders. Every time you rest it on anything, your feet included, it's 15 seconds.

And start your first kilometre near the pace you'd hold for a 10 km in training. It will feel too easy. Hold it anyway.

Run them in sweatcue

Paste any of these workouts, or the whole 8-week plan, into sweatcue. It calls each run and station as you get there, times your rest and counts your rounds, so you can keep your eyes off your phone.

A Hyrox station workout running in sweatcue: each run and station called in turn

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Hyrox FAQ

How high is the Hyrox wall ball target?

2.70 m (8 ft 10 in) for women and 3.00 m (9 ft 10 in) for men.

What weights does Hyrox use?

It depends on your division. See the weights table, taken from the 2026/27 rulebook.

Can beginners do Hyrox?

Yes. There's no time limit and no qualifying. Take the PFT first to pick a division.

How do doubles and relay work?

In doubles you both run every kilometre and split the stations. In relay, four people each run 2 km and do 2 stations.

How many days a week should I train for Hyrox?

The plans in our sources use 4 to 6: run intervals, an easy run, strength and a Hyrox session.

How long should I train before my first Hyrox?

8 weeks if you already run and lift, 12 to 16 if you're starting out.

Sources

Try it on your next session

sweatcue is free to download on iPhone. Paste any workout from this page and it reads out each step and runs the timers for you.

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