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Best Hyrox Workouts to Build Race Fitness
By Mathias Berger ยท Last updated 2026-05-28
Training workouts designed to build the specific fitness you need for Hyrox race day.
Overview
These workouts are designed for Hyrox-specific fitness. They combine running with station work in ways that build the exact energy systems you'll need on race day. Do 4-5 sessions per week, mixing these workout types across the week.
Running Workouts
Bread and butter: 1km repeats at race pace with 90s rest (aim for 6-8 reps). Tempo runs at marathon pace for 30-40 minutes build aerobic capacity. Hill sprints 8x30s develop leg power for sled push. One long easy run (50-60 min) per week builds endurance foundation.
Station Specific Workouts
SkiErg: 5x200m all-out with 60s rest. Sled: 6x50m at race weight with walk-back recovery. Row: 5x500m at 1:50-2:00 pace with 1:1 rest. Wall balls: 5 sets of 20 unbroken. Farmers carry: 3x200m at race weight. These build station-specific capacity.
Hybrid Workouts
The money sessions. Run 1km, immediately do 1000m SkiErg, run 1km, do 50m sled push. Or: 4 rounds of 500m run + 25 wall balls + 500m run + 250m row. These teach your body to perform stations on tired legs - the exact Hyrox challenge.
Weekly Schedule
Monday: running intervals. Tuesday: upper body stations (SkiErg, row, wall balls). Wednesday: easy run. Thursday: lower body stations (sled, lunges, farmers carry). Friday: rest. Saturday: hybrid race simulation workout. Sunday: long easy run or active recovery.
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