Every session in our Hyrox plans, on its own and scaled for three levels. Each WOD shows its sequence, an estimated time, and — for station work — the official race-day standard it builds toward.
Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
Threshold pace — comfortably hard. Raises the pace you can sustain once the legs are tired.
VO2max work at 5k-10k effort. Lifts the ceiling your compromised race runs sit under.
Sharp speed at 3k-5k effort. Trains turnover and the ability to surge out of a station.
Lunges before each run rep so you practise the signature skill: running on pre-fatigued legs.
Heavy back squat plus loaded lunges. The leg strength that turns the sled and wall balls from a wall into a station.
Posterior chain plus grip carries — directly arms the sled pull and farmers carry, the two stations that expose runners.
Front squats paired with heavy sled pushes. Strength that transfers straight to the heaviest load of race day.
Squat, deadlift and core in one session. General strength base for runners with little lifting history.
Drill wall balls, burpees and lunges for clean reps. Standards (depth, full reps) are practised here, not on race day.
Push and pull intervals. Builds the specific leg and back endurance the two sleds demand.
High-volume wall balls and loaded lunges — the back-end of the race, where runners lose the most time.
Sled pull, farmers carry and dead hangs. Hardens the grip and upper back that fail first for pure runners.
SkiErg and row intervals. Upper-body conditioning your runs never build — train it directly.
Run-sled-run-wall-balls without rest. The truest rehearsal of how Hyrox actually feels — pace the first run.
Alternating runs and wall balls. Teaches you to break the wall-ball set and keep moving on tired legs.
Runs into loaded lunges. Rehearses the late-race quad burn that wrecks unprepared runners.
Descending runs with burpees between. Builds the transition fitness the Roxzone quietly eats.
Race-pace run straight into the ergs. Trains the transition that runners overlook — the clock never stops in the Roxzone.
Four runs and four stations at race effort. A manageable test of pacing and transitions before a full sim.
The complete 8-run, 8-station race. The community's number-one readiness check — nothing predicts your time better.
All six loaded stations back to back, no runs. Stress-tests grip, legs and standards under accumulated fatigue.
Loaded carries and core circuit. Cheap insurance against the grip and bracing failures that cost late-race time.
Very easy run and a mobility flow. Active recovery — you adapt on the easy days, not the hard ones.
Not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH. Standards quoted from the public HYROX Singles Rulebook 25/26.