HYROX Workout: A challenge you’ll love to suit your every need

Are you ready to take your fitness to a new level?

HYROX, a relatively recent addition to the world of endurance sports, offers a unique and challenging experience that combines functional fitness and endurance. Whether you’re a beginner looking to dip your toes into the world of HYROX or an advanced athlete aiming to reach the pinnacle of performance, this comprehensive guide will help you tailor your HYROX workout to your fitness level.

Hyrox workout of the week

Chapter 1: What is HYROX?

Before we dive into the workouts, let’s briefly explore what HYROX is all about. HYROX is an indoor fitness competition that combines functional fitness exercises with running. Participants tackle a series of workouts at their own pace, aiming to complete the course as quickly as possible. The standard HYROX course consists of:

  • 1 km run
  • 1000 m SkiErg
  • 1 km run
  • 50 m sled push
  • 1 km run
  • 50 m sled pull
  • 1 km run
  • 80 m burpee broad jumps
  • 1 km run
  • 1000 m row
  • 1 km run
  • 200 m farmers carry
  • 1 km run
  • 100 m sandbag lunges
  • 1 km run
  • 75 or 100 x Wall balls

It’s a demanding challenge that tests strength, endurance, and mental toughness.

woman sled push hyrox workout

Chapter 2: HYROX workout for Beginners

Workout 1: Introduction to the Course

  • Run: Start with a 1 km run. Focus on maintaining a steady, comfortable pace. This is your baseline, so remember your time.

Workout 2: Building Stamina

  • SkiErg: Spend 10 minutes on the SkiErg machine at a moderate pace.
  • Run: Follow up with a 1 km run.
  • Burpee Broad jumps: complete 20 m burpee broad jumps focusing on using the correct technique, the beginner stage is not about time but more about the correct technique
  • Farmer’s carry: Complete 10 rounds of 100 m farmer’s carry with breaks as needed.

Workout 3: Functional Fitness

  • Sled Push: Complete 10 rounds of 50 m sled pushes with breaks as needed.
  • Run: Finish with a 1 km run.
  • Sled Pull: Complete 10 rounds of 50 m sled pulls with breaks as needed.
  • Run: Finish with a 1 km run.

Workout 4: Full-Course Simulations

  • Row: Row for 20 minutes to simulate the 1000 m row.
  • Sandbag Lunges: Complete 10 rounds of 200 m sandbag lunges with a manageable weight.
  • Run: End with a 1 km run, aiming to match or beat your initial time.
  • Wall balls: build your number of wall balls up to 50

For beginners completing a HYROX workout, the focus should be on gradually building up your endurance and strength. Don’t rush; take your time to master each element of the HYROX course.

woman wallballs

Chapter 3: HYROX workout for Intermediate Athletes

Workout 1: Speed and Endurance

  • Run: Start with a 1 km run at a pace slightly faster than your comfort zone.
  • SkiErg: Spend 10 minutes on the SkiErg at a challenging pace.
  • Run: Follow up with another 1 km run.
  • Burpee Broad jumps: complete 60 m burpee broad jumps focusing on trying to improve your speed through the 60m
  • Farmer’s carry: Complete 10 rounds of 150 m farmer’s carry with breaks as needed.

Workout 2: Functional Fitness Challenges

  • Sled Push: Complete 15 rounds of 50 m sled pushes with shorter breaks.
  • Run: Finish with a 1 km run.
  • Sled Pull: Complete 15 rounds of 50 m sled pulls with shorter breaks.
  • Run: Finish with a 1 km run.

Workout 3: Fine-Tuning

  • Row: Row for 15 minutes, aiming for a faster pace to simulate the 1000 m row.
  • Sandbag Lunges: Complete 15 rounds of 200 m sandbag lunges with a slightly heavier weight.
  • Run: End with a 1 km run, aiming to beat your previous time.
  • Wall balls: build your number of wall balls up to 100

Intermediate athletes completing a HYROX workout should aim to increase their speed, challenge themselves with heavier weights, and optimise their transition times between exercises.

man sled pulling

Chapter 4: HYROX workout for Advanced Athletes

Workout 1: Speed and Precision

  • Run: Start with a 1 km run at a faster pace than usual.
  • SkiErg: Spend 8 minutes on the SkiErg at a challenging, near-maximal pace.
  • Run: Follow up with another 1 km run.
  • Burpee Broad jumps: complete 80 m burpee broad jumps focusing on improving PBs and possibly trying different techniques (e.g. Hunter McIntyre’s bunny hop) to try to shave those valuable seconds off your time
  • Farmer’s carry: Complete 10 rounds of 200 m farmer’s carry with breaks as needed.

Workout 2: Pushing the Limits

  • Sled Push: Complete 20 rounds of 50 m sled pushes with minimal breaks.
  • Run: Finish with a 1 km run, aiming to maintain your speed.

Workout 3: Maximum Output

  • Row: Row for 12 minutes at an aggressive pace to simulate the 1000 m row.
  • Sandbag Lunges: Complete 20 rounds of 200 m sandbag lunges with a challenging weight.
  • Run: End with a 1 km run, pushing your speed to the limit.
  • Wall balls: build your number of wall balls up to 150

Advanced athletes completing a HYROX workout should focus on pushing their physical boundaries, optimizing their techniques, and achieving faster overall times.

man sled pushing

Chapter 5: Common Tips for All Levels

  1. Proper Warm-Up: Before every workout, ensure you have a thorough warm-up. This helps prevent injury and prepares your body for the physical demands of HYROX.
  2. Hydration and Nutrition: Hydrate well before and during the workout. Proper nutrition and hydration are crucial for sustaining energy levels throughout the course.
  3. Focus on Technique: Pay attention to your technique in each exercise. Proper form not only enhances performance but also reduces the risk of injury.
  4. Gradual Progression: Whether you’re a beginner or advanced, don’t rush. Gradually increase the intensity of your workouts to prevent overexertion.
  5. Rest and Recovery: Allow your body time to recover between workouts. Overtraining can lead to burnout and injury.
hyrox women doubles

Chapter 6: Conclusion

HYROX is an exceptional fitness challenge that caters to individuals at various fitness levels. The key to success is understanding your capabilities, setting achievable goals, and progressively pushing your limits. Whether you’re a beginner, intermediate athlete, or advanced competitor, HYROX offers a dynamic and exciting path to elevate your fitness journey.

Remember, consistency, dedication, and the pursuit of self-improvement are the core principles of HYROX. So, lace up your running shoes, embrace the challenge, and set your sights on a fitter, stronger, and more resilient you. Your HYROX journey awaits!

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