How to Train for Hyrox: Weekly Structure and Key Stations

Hyrox rewards the most well-rounded athlete: decent runner + strength endurance + efficient station technique. The typical weekly structure has 3 pillars.

Recommended weekly split

• 2-3 running sessions (1 long zone 2, 1 intervals, 1 tempo).
• 2 strength sessions focused on legs, back, and core.
• 1-2 mixed simulation sessions (Hyrox-style).
• 1 full rest day.

The stations where you save the most time

Wall balls (100 reps): where it gets decided

After 11 km of fatigue, doing 100 wall balls in 5-7 min is brutal. Practice with sets of 50-100 reps in a fatigued state. Technique: breathe on each throw, steady pace of 18-25 reps/min.

Sled push: technique > brute strength

Low position, arms extended, drive with hips and legs. Short, quick steps. More technique than brute strength once you hit a baseline.

Burpee broad jumps: steady pace

The typical mistake is starting too fast and burning out. Target pace: 10 reps every 30 s, sustained. Long jump but not maximal: save energy.

Monthly simulation

Once a month, run a 'half Hyrox' simulation: 4 km + 4 stations at competition intensity. You'll get real data on transitions, sustainable pace, and weak spots.