HYROX Training Guides
Every Threshold guide, grouped by topic. Start with HYROX Training: The Complete Guide for the big picture, then go deeper into the topic that costs you the most time.
Stations
The eight HYROX stations, their weights, and how to train each one.
- HYROX Stations in Order, with WeightsRace order, every division's loads, and how to train each station.
- HYROX Weights by DivisionEvery station load for all four divisions, in kg and lb.
- HYROX Women Open WeightsEvery Women Open station load, sled rungs and gym swaps.
- HYROX Men Open WeightsEvery Men Open station load, sled rungs and gym swaps.
- HYROX Women Pro WeightsEvery Women Pro station load, sled rungs and gym swaps.
- HYROX Men Pro WeightsEvery Men Pro station load, sled rungs and gym swaps.
- HYROX Wall Ball WeightBall weight by division, 100 reps, and the 2.70 m and 3.00 m targets.
- HYROX Farmers Carry WeightKettlebell weight per hand for every division, and how to carry 200 m without a set-down.
- HYROX Sandbag Lunge WeightSandbag weight for every division, and how to lunge 100 m without no-reps.
- HYROX SkiErg TechniqueHinge and crunch, a stroke rate you can hold, and the fresh-pace trap.
- HYROX Sled Push TechniqueBody position, the no-stall rule, and why carpet is slower.
- HYROX Sled Pull TechniqueSit back, keep the rope taut, and save your grip.
- HYROX Burpee Broad Jump TechniqueJump long, step the feet, and count meters at a steady rhythm.
- HYROX Rowing TechniqueDrive order, stroke rate, damper, and rowing to recover.
- HYROX Farmers Carry TechniqueGrip before you lift, stride, and no set-downs.
- HYROX Sandbag Lunges TechniqueBag high, knee to floor, and a cadence you can hold.
- HYROX Wall Balls TechniqueCatch high, squat deep, and break the reps on a plan.
- HYROX Without a SledRanked sled push and pull substitutes, and how to handle the load.
- HYROX Without a SkiErgWhat to do on SkiErg days when your gym has none.
- HYROX Without a RowerThe closest rowing substitutes, from the engine's own ranking.
- HYROX Without a SandbagSandbag lunge swaps ranked by how closely they match the station.
- HYROX Without Wall BallsWall ball substitutes ranked, with the reps and loads to match.
- HYROX Without KettlebellsFarmers carry substitutes when you have no kettlebells.
- HYROX Training at HomeThe closest substitute for all eight stations with bodyweight, dumbbells or cardio kit.
- HYROX Sled Weight CalculatorOfficial push and pull loads by division, and what to load on your gym sled.
Running
The 8 km of running in HYROX, and how to pace it on tired legs.
- HYROX RunningThe 8 km hiding inside the race, and how to pace it tired.
- HYROX Compromised RunningRunning on tired legs: the weekly ladder from the free plan.
- How Much Running Is in HYROX?Eight 1 km runs, the transitions, and how much to run each week.
- Zone 2 Training for HYROXConversational effort and the easy base under every session.
- HYROX Threshold WorkoutsThe 4x6, 5x6 and 3x6 minute interval progression.
- HYROX Running TechniqueEven pacing, the sled push legs and jogging the transitions.
Strength
Lifting for HYROX without losing your running.
- Strength Training for HYROXWhy strong is cheap on race day, and how to keep lifting.
- Strength Exercises for HYROXSeven lifts mapped to the stations they support.
- HYROX Grip StrengthWhere the race taxes grip, and how to build it.
- Lifting and Running for HYROXTwo strength days, easy days easy, and a weekly load budget.
Programming
Plans, blocks and weekly structure for a HYROX season.
- Free 8-Week HYROX Training PlanStrength-first, week by week. The full plan, no email gate.
Race day
Pacing, transitions and what to do on the day.
- HYROX Race StrategyEven pacing, transitions, the sled and planned wall ball sets.
- HYROX DoublesBoth run every run, the stations are split: how to race as a pair.
- HYROX Race Day ChecklistWhat to bring and how to run race morning: nothing new.
Beginners
Everything you need before your first HYROX.
- HYROX for BeginnersWhat your first race feels like, and the 8-week runway to it.
- HYROX Open vs ProLoads for all four divisions and how to pick yours.