HYROX and functional fitness
The race format, the eight stations, and how to train running and strength together.
4 min read
HYROX is 8 km of running split by 8 workout stations. It rewards a strong engine and strength that holds up while tired.
| Station, after each 1 km run | Standard |
|---|---|
| 1. SkiErg | 1000 m |
| 2. Sled push | 50 m |
| 3. Sled pull | 50 m |
| 4. Burpee broad jumps | 80 m |
| 5. Rowing | 1000 m |
| 6. Farmers carry | 200 m |
| 7. Sandbag lunges | 100 m |
| 8. Wall balls | 100 reps |
Example HYROX week
- MonStrength
- TueEasy run
- WedStations
- ThuRest
- FriIntervals
- SatRace sim
- SunMobility
Race smart
- Run the first km easier than you want
- Practise wall balls and lunges when tired
- Pace the sleds; walk them if needed
Common mistakes
- Sprinting the first run
- Only running, no station practice
- Skipping strength work
Running and lifting can share one plan. Levlofit tip: keep hard runs and leg sessions on different days; the evidence on how much they interfere is mixed.
Key points
- HYROX is 8 x 1 km of running, each followed by a workout station.
- Train running and strength together; keeping hard runs and leg sessions apart may limit interference.
- Practise the stations while tired, and pace the first kilometre.
Up next
- Soreness, pain and injuries: Part E: staying with it, starting with aches, pain and injuries.
Sources
- [1] HYROX. The Fitness Race: race format and workout stations (official website). hyrox.com/the-fitness-race, accessed 2026-10-13.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.