Key takeaways
Hyrox is 8 × 1 km runs between eight stations and lasts 60 to 100 minutes for most, so it is mainly an endurance event
Half or more of most finish times is running, and a higher VO2max helps you recover between stations
Train one VO2max interval session a week, heavy strength twice a week, and 1 km runs straight after stations
A Hyrox race is 8 × 1 km of running, each followed by a workout station: SkiErg (1,000 m), sled push, sled pull, burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls (100 reps). In Doubles, partners run every kilometre together and split the station work.
For most athletes it lasts 60–100 minutes. That makes it, above all, an endurance event.
Why the engine matters
- Half or more of most finish times is running — and every run starts with a raised heart rate from the station before.
- A higher VO2max means each effort uses a smaller share of your maximum, so you recover faster between stations.
- SkiErg and rowing are aerobic too; sleds and lunges are strength-endurance done with a racing heart.
The athletes who fade are rarely the weakest; they are the ones who go into the red early and can't come back down.
What to train
- Aerobic base: easy running and cross-training most days (80/20).
- VO2max intervals: one session a week, e.g. the Norwegian 4×4.
- Threshold running: 1 km repeats at race pace with short rests — your Hyrox run pace should feel controlled.
- Strength: heavy legs and posterior chain twice a week (strength for runners) — sleds and lunges reward strength more than any running race.
- Compromised running: run 1 km straight after a station (sled, wall balls, lunges) to learn your race pace on tired legs.
- Doubles practice: rehearse changeovers and who does what on each station.
Body weight
Hyrox rewards a balance: enough muscle for sleds and carries, lean enough to run well. A few kilos of fat cost you on every kilometre (VO2max and body weight).
A 12-week outline
| Block | Focus |
|---|---|
| Weeks 1–4 | Build strength and aerobic volume; one interval session |
| Weeks 5–8 | Run quality (intervals + threshold), maintain strength, station technique |
| Weeks 9–11 | Race simulations, compromised running, Doubles changeovers |
| Week 12 | Taper: volume down, a little intensity, sleep |
Track the outcome: your VO2max trend and resting heart rate should move the right way.
Hyrox is a trademark of its owner; this article is independent.
Frequently asked questions
Is Hyrox cardio or strength?
Mostly cardio. It is eight 1 km runs between eight workout stations, lasting 60 to 100 minutes for most athletes, so aerobic fitness matters most, although sleds and lunges also reward strength.
How do I train for Hyrox?
Build an aerobic base with mostly easy running, add one VO2max interval session and threshold 1 km repeats each week, lift heavy twice a week, and practise running 1 km straight after a station.
What stations are in a Hyrox race?
SkiErg 1,000 m, sled push, sled pull, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls, each after a 1 km run.