HYROX has become one of the fastest-growing fitness races in the world, and for good reason: it is a brutal, fair test of full-body strength, muscular endurance and cardiovascular fitness that anyone can train for. If you have signed up for an event, or are thinking about it, this HYROX training program covers every station, the drills that prepare you for each, and a weekly split you can run entirely on the floor at Hammer’s Gym in Nunawading.
What is HYROX?
A HYROX race is eight 1 km runs, each followed by a functional workout station, completed in a fixed order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Distances and weights vary by division (open, pro, doubles and relay), and elite athletes finish in around an hour while most first-timers land between 80 and 100 minutes. Because the format never changes, you can train for it very specifically, and Hammer’s has the functional space, machines and free weights to hit every station.
Training for each station
1. Running (8 × 1 km)
Running is roughly half the race, so it deserves half your attention. Use the treadmills or local routes for interval work and pacing practice. The key skill is running well on tired legs: practise “compromised running” by doing a station, then immediately running 1 km at race pace. Build to sessions of 4 to 8 rounds.
2. SkiErg (1,000 m)
Our Concept2 SkiErg in the functional zone is exactly what you will meet on race day. Work on a long, powerful hip hinge and a sustainable stroke rate. Try 3 × 1,000 m at race pace with 2 minutes rest, and read our SkiErg guide for technique.
3. Sled push (50 m)
Load the sled to competition weight and push on the functional area track. Keep a low body position, arms locked and short, fast steps. Start with 4 × 25 m and build to 4 × 50 m. Practise transitioning straight into a run afterwards; the legs feel very different.
4. Sled pull (50 m)
Hand-over-hand rope pulls, hips low, using your legs and back rather than just your arms. Alternate a forward-lean stance with a seated-style pull to find what suits you. Grip endurance is the limiter, so pair it with dead hangs and carries.
5. Burpee broad jumps (80 m)
Efficiency wins here. Use the open turf to drill a smooth rhythm: drop, chest to floor, step or jump up, broad jump, repeat. Aim for consistent jump distance rather than maximal jumps. Try 4 × 20 m focusing on minimising the pause between reps.
6. Rowing (1,000 m)
The RowErg sits beside the SkiErg. Row at a controlled pace with a strong leg drive; going out too hard here ruins the back half of the race. 3 × 1,000 m at goal pace with 90 seconds rest is a staple session.
7. Farmers carry (200 m)
Heavy kettlebells or dumbbells, tall posture, controlled breathing. Carry 50 to 100 m unbroken and build toward 200 m. Grip and upper-back endurance are the goals.
8. Sandbag lunges (100 m)
Walking lunges with a sandbag on your shoulders over 25 m repeats, building to 100 m. Keep your torso upright and take your time; this station punishes people who rush.
9. Wall balls (75 or 100 reps)
Medicine ball to the wall target in the functional area: 6 kg to a 9 ft target for women, 9 kg to 10 ft for men in the open division. Drill 4 × 25 with 60 seconds rest, focusing on a full squat and a smooth throw. This is the last station, so practise it fatigued.
Weekly HYROX training split
- Day 1 – Strength and sled: deadlifts, sled push and pull, SkiErg intervals, core.
- Day 2 – Conditioning and skills: running intervals, burpee broad jumps, rowing.
- Day 3 – Rest or active recovery: walk, mobility, sauna.
- Day 4 – Half-race simulation: 4 runs and 4 stations at race pace.
- Day 5 – Lower-body strength: squats, lunges, farmers carries, wall balls.
- Day 6 – Full simulation or skill drills: alternate weeks.
- Day 7 – Rest.
Run this for 8 to 12 weeks before your event, with a lighter week every fourth week and a taper in the final 7 to 10 days. Keep your power work and heavy lifting in the early weeks and shift toward race simulations as the event nears.
Recovery and fuel
HYROX training volume is high, so recovery is not optional. Use our recovery hacks, sleep well and eat enough; a modest surplus with high protein and plenty of carbohydrates around sessions supports the workload. See how to eat for training.
Train for HYROX at Hammer’s Gym
Few gyms let you train every HYROX station under one roof. Our functional floor has the sled track, SkiErg, RowErg, sandbags, wall ball targets, kettlebells and open turf, and it is available 24/7. If you want a program written and paced to your event date, our personal trainers can build it. Claim a free one-day trial and start your HYROX preparation in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.