30 Minute Hyrox Workout
You have 30 minutes and a full set of equipment. The best fit is the quarter simulation: all 8 at 25%: 8 runs and stations in about 26 minutes for an intermediate athlete, plus a 10 minute warm-up. Every station uses the race implement.
Last updated: 2026-10-25 · Part of the Hyrox simulation workout generator
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The workout
Quarter simulation: all 8 at 25% for an intermediate athlete on Open Men weights: about 26 minutes. Run each block at the median race pace of 4:59 per km.
| Block | Run | Station | Minutes |
|---|---|---|---|
| 1 | 250 m run | 250 m SkiErg | 3.2 |
| 2 | 250 m run | 12.5 m sled push at 152 kg including the sled | 2.8 |
| 3 | 250 m run | 12.5 m sled pull at 103 kg, hand over hand | 3.3 |
| 4 | 250 m run | 20 m burpee broad jumps | 3.4 |
| 5 | 250 m run | 250 m row | 3.3 |
| 6 | 250 m run | 50 m carry with 2 x 24 kg dumbbells or kettlebells | 2.6 |
| 7 | 250 m run | 25 m walking lunges with a 20 kg sandbag | 3.3 |
| 8 | 250 m run | 25 wall balls, 6 kg to the target | 3.7 |
Block minutes combine the run, the station and a share of the roxzone. Times are medians from 224,008 recorded results, scaled to this format.
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- Back to the Hyrox simulation workout generator
General training information, not medical advice. RoxUpdates is independent and not affiliated with HYROX. Method and sources are on the generator page.
FAQ
Frequently Asked Questions
How long does this workout take?
About 26 minutes of work for an intermediate athlete on Open Men weights, plus around 10 minutes of warm-up. Beginners should expect roughly 29 minutes and advanced athletes about 23 minutes. Change the level in the tool above to see your own estimate.
How hard should I go?
Aim for about 85% of race effort and keep every run at a pace you could repeat. The point of a simulation is to learn how your running holds up after each station, not to set a record. If your run pace collapses halfway through, you started too hard.
Do I need anything else?
Only a place to run and a clock. All the stations here use race implements at race weights for your division, so the session is a direct rehearsal. If the weights are too heavy for a first try, drop 10 to 20% and keep the distances.
Can I change the equipment or time?
Yes. The generator above starts with this setup and recalculates as you change the checkboxes, minutes, level or weights. The link in your address bar keeps your choices so you can save or share the exact session.
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