Hyrox Workout Without Equipment
Nothing but your body, a backpack and a route to run. The best fit is the mini simulation: all 8 at half distance: 8 runs and stations in about 44 minutes for an intermediate athlete, plus a 10 minute warm-up. 7 of the 8 stations use a substitute.
Last updated: 2026-10-25 · Part of the Hyrox simulation workout generator
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The workout
Mini simulation: all 8 at half distance for an intermediate athlete on Open Men weights: about 44 minutes. Run each block at the median race pace of 4:59 per km.
| Block | Run | Station | Minutes |
|---|---|---|---|
| 1 | 500 m run | Plank pull-throughs and hollow-body arm sweeps, 2 min 14 s (40 s on, 20 s off) (substitute) | 5.6 |
| 2 | 500 m run | Tempo squats, 3 s down and a hard drive up, 1 min 26 s in sets of 12 with any load you have (substitute) | 4.8 |
| 3 | 500 m run | Backpack rows or towel inverted rows, 2 min 20 s in sets of 10 (substitute) | 5.7 |
| 4 | 500 m run | 40 m burpee broad jumps | 6.0 |
| 5 | 500 m run | Squat jumps and hip bridges, 2 min 23 s (40 s on, 20 s off) (substitute) | 5.7 |
| 6 | 500 m run | 100 m carry with two heavy bags or backpacks, one per hand (substitute) | 4.4 |
| 7 | 500 m run | 50 m walking lunges with a loaded backpack (substitute) | 5.8 |
| 8 | 500 m run | 50 squat jumps with an overhead reach (substitute) | 6.6 |
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. No sled? See the sled push and pull alternatives.
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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 44 minutes of work for an intermediate athlete on Open Men weights, plus around 10 minutes of warm-up. Beginners should expect roughly 50 minutes and advanced athletes about 40 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.
Are the substitutes as good as the real stations?
They train the same muscles for the same working time but not the exact movement. Each substitute is sized to the median race split for that station, and 7 of 8 stations use one here. Use them for conditioning and pacing, and book at least one session on the real implements before race day.
Can I change the equipment or time?
Yes. The generator above starts with this setup (without: skierg, rower, bike or air bike, sled or prowler, curved (non-motorised) treadmill, wall ball and wall, sandbag, dumbbells or kettlebells, resistance bands) 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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