Each station, and how to train it in a normal gym
The stations always come in the same order. Train the station itself when your gym has the equipment, and the strength behind it either way.
| Station | Race | Train it with |
|---|---|---|
| 1. SkiErg | 1,000 m | Ski erg intervals; lat pulldown and straight-arm pulldown |
| 2. Sled push | 50 m | The sled if you have one; heavy leg press and split squats |
| 3. Sled pull | 50 m | Sled or rope pulls; rows and Romanian deadlifts |
| 4. Burpee broad jumps | 80 m | Burpees and broad jumps; push-ups |
| 5. Rowing | 1,000 m | Rowing machine intervals; seated cable row |
| 6. Farmers carry | 200 m | Carries with dumbbells or kettlebells; deadlifts for grip |
| 7. Sandbag lunges | 100 m | Walking lunges with a sandbag or dumbbells; Bulgarian split squats |
| 8. Wall balls | 100 reps | Wall balls; front squats and overhead presses |
Weights differ by division and can change between seasons: check the current HYROX rulebook for yours.
A week that fits lifting and running
Two strength sessions and three or four runs suit most people with eight to sixteen weeks to go. Keep hard runs and heavy lifting on different days, or at least a few hours apart.
| Day | Plan |
|---|---|
| Mon | Strength A: squat or leg press, Romanian deadlift, row, press |
| Tue | Run intervals, e.g. 6 × 1 km at race pace |
| Wed | Easy run, mobility |
| Thu | Strength B: lunges, carries, sled or stand-ins, wall balls |
| Fri | Rest |
| Sat | Race practice: 1 km runs alternated with 2 to 4 stations |
| Sun | Rest or an easy long run |
Why strength makes the running easier too
Strength training helps runners use less energy at the same pace. A meta-analysis of highly trained middle- and long-distance runners found a large improvement in running economy after 8 to 12 weeks of strength and plyometric training two or three times a week (Balsalobre-Fernández, Santos-Concejero and Grivas, 2016).
In a HYROX race that matters twice: you run 8 km on legs tired by sleds, lunges and wall balls. Stronger legs leave more in the tank for the next run.
Stay healthy through the build-up
Most HYROX injuries come from doing too much, not from accidents. In a 2026 study that followed 89 HYROX athletes for 12 weeks, 73% of injuries were overuse injuries and the knee was the most often affected area (Chittenden et al., 2026).
- Raise running volume and station volume in small steps, not both in the same week.
- Keep your lunges and wall balls technically clean when tired: that is when knees complain.
- Plan an easier week every three to five weeks, and the last week before the race lighter still.