A Hyrox workout is built on one fixed race: eight 1 km runs, each followed by a functional station, so 8 km of running plus eight stations1. Fuel it by treating carbohydrates as the main engine, adding steady protein for recovery, and practising what you eat and drink in training before race day2.
The sections below cover the race order, the stations, sample sessions, a weekly plan and a fueling approach for each type of session.
The Hyrox race order, station by station
The standard Hyrox race alternates a 1 km run with one station, eight times, and the sequence never changes. Healthline, in a piece dated August 2025, lists it as follows1.
| Order | Run | Station | Distance or reps |
|---|---|---|---|
| 1 | 1 km | SkiErg | 1 km |
| 2 | 1 km | Sled push | 50 m |
| 3 | 1 km | Sled pull | 50 m |
| 4 | 1 km | Burpee broad jumps | 80 m |
| 5 | 1 km | Row | 1 km |
| 6 | 1 km | Farmers carry | 200 m |
| 7 | 1 km | Sandbag walking lunges | 100 m |
| 8 | 1 km | Wall balls | 100 reps |
The race is always held indoors, which keeps layout, climate and surface consistent, so you can compare times with athletes worldwide1. Divisions include Open, Pro (heavier weights), Doubles and a four-person Relay in which each member completes two runs and two stations1.
Official weights differ by division. Hyperwear lists men's and women's Open targets for the sled, farmers carry and wall balls, such as 20 lb (9 kg) wall balls for men and 14 lb (6 kg) for women3. Check the official rulebook for your division before you buy equipment.
What a Hyrox workout trains: running and stations
Running is the biggest single piece of a Hyrox workout. Women's Health UK, citing elite coach Jade Skillen, puts it at 52% of the race4. Healthline describes the key skill as "compromised running": holding pace while still recovering from the last station1.
Build that with long, steady zone 2 runs for aerobic capacity, then add intervals and tempo sessions for race pace1. Hyperwear defines zone 2 as 60-70% of max heart rate and zone 4 as 80-90%, and suggests staying under 85% of max early in the race to avoid spiking3.
The stations need strength and technique more than raw speed:
- Sled push and pull: practise with heavier loads than race day if you can1.
- Farmers carry: grip is the limiter, and every pause costs time1.
- Sandbag lunges: expect heavy leg fatigue, so rehearse them after running1.
- Wall balls: break the 100 reps into manageable sets1.
Coach Skillen adds that transitions between exercises are where participants can lose significant time on race day4.
Sample Hyrox workouts you can start with
The quickest way to learn the format is to run one of three published sessions. Each is a Hyrox workout you can finish in 30 minutes or less, drawn from coach-written and health-publisher sources.
| Session | Format | Contents | Source |
|---|---|---|---|
| ROXLEGS | 30-minute AMRAP | 500 m run, 500 m row, 25 m sled push at 100 kg including sled, 30 alternating walking lunges | 4 |
| DROPSETS | Ladder 21-18-15-12-9-6-3 | 10-cal row, burpee broad jumps, dumbbell lunges, 400 m run between rounds | 4 |
| ODDS AND EVENS | 30-minute circuit | Odd rounds: max-distance run in 3 minutes. Even rounds: 20 wall balls, 10-cal ski or row, 5 burpees | 4 |
| Race-style circuit | AMRAP or timed | 400 m run, 2 min SkiErg, sled push and pull, 20 burpee broad jumps, 2 min row, 50 m carry, 20 lunges, 20 wall balls | 1 |
Skillen recommends cycling through the first three, one per week, alongside regular strength, cardio and mobility work, because a plan needs more than Hyrox-specific sessions4. In ODDS AND EVENS, if you run out of time in an even round, drop the wall balls to between 10 and 15 reps4.
How long to train and a sample weekly plan
Most athletes benefit from 8 to 16 weeks of dedicated preparation: beginners need closer to 12-16 weeks, experienced athletes may need 6-8, according to Marcy's training guide, dated May 20262. Your running base, strength base and race goal set the real number2.
Marcy's beginner-friendly week balances endurance, strength and race-specific work2:
| Day | Session |
|---|---|
| Monday | Strength training and a short run |
| Tuesday | Interval running |
| Wednesday | Hyrox-specific circuit |
| Thursday | Recovery or mobility |
| Friday | Strength training |
| Saturday | Long run |
| Sunday | Full simulation or rest |
Healthline frames the same idea as three pillars (strength, conditioning, running) plus mobility and recovery to avoid overuse injuries1. As race day nears, add full run-throughs to rehearse transitions1. Marcy's advice on consistency applies throughout: "progressive improvements" beat trying to master everything at once2.
How to fuel Hyrox workouts and training sessions
Fuel Hyrox training around carbohydrates for the work, protein for repair, and fluids throughout, then match the amount to the session. The race combines 8 km of running with sleds, burpees and wall balls, so you need energy for both endurance and repeated high-intensity efforts. Marcy tells athletes to eat well, stay hydrated, and "test fueling and hydration" in training2.
A practical structure by session type:
- Long zone 2 run or simulation: carbohydrate-focused meal beforehand, fluids and easy carbs during if the session passes about an hour, protein-rich meal after.
- Interval or Hyrox circuit day: top up carbohydrates before, since short hard efforts burn through glycogen quickly.
- Strength day: keep carbohydrates adequate and spread protein across meals.
- Recovery or mobility day: lower carbohydrate need, but keep protein and hydration steady.
Exact grams depend on your body weight, session length and goal. A sports dietitian can set those numbers for your own body.
The hard part is that needs change daily with your plan. Mavr turns your training plan into daily fueling, giving you macros that follow what you are doing that day. It syncs meal timing to your sessions, supports during-workout fueling for long runs and simulations, and shows live energy tracking. You can log food with barcode scanning and AI-powered logging, so you can compare a simulation week with an easy week and see how your fueling differed.
Whatever tool you use, rehearse your race-day fueling at least once in a full simulation. Nothing new on the day.
Frequently asked questions
How should I fuel my nutrition for Hyrox workouts and training sessions?
Base your intake on carbohydrates for energy, protein for muscle repair and steady hydration, scaled to each session's length and intensity. Marcy advises testing your fueling and hydration in training rather than guessing on race day2. Longer runs and simulations need more fuel than a short strength session.
What is the order of the stages in the Hyrox fitness race?
You run 1 km, then do a station, eight times: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag walking lunges and wall balls1. That is 8 km of running in total1.
What is the 3-3-3 rule for working out?
The retained sources do not define a 3-3-3 rule. The closest published structure is the ODDS AND EVENS session, which alternates 3-minute max-distance runs with 3-minute station rounds over 30 minutes4. Treat any other 3-3-3 definition as a separate programme and check its source.
What are 10 good exercises for physical fitness?
For Hyrox, Marcy lists squats, deadlifts, lunges, farmers carries, thrusters, wall balls and kettlebell swings for strength2. Add easy runs, tempo runs and intervals for the running side2. These cover legs, core, shoulders and grip.
What is the 80/20 rule in CrossFit?
None of the retained sources defines an 80/20 rule. The nearest idea in the evidence is that running is 52% of a Hyrox race, so a large share of training time belongs to running4. Check the original source before applying any specific 80/20 split.
Can I do a Hyrox workout at home?
Yes, with substitutes. Hyperwear suggests sandbags for sled work, resistance bands for SkiErg and row patterns, and a weighted vest at roughly 5-10% of bodyweight for running3. Marcy points to a rower and a ski trainer as home options2.