HYROX / 4 DAYS PER WEEK / ABOUT 60 MINUTES
HYROX doubles teamwork · 8 weeks
Explore all HYROX workouts, station standards and training evidence
8 weeks · For two adults preparing together; each partner completes the runs and shares station work.
An original Strong Table program combining aerobic work, station skill and strength. Official race standards inform technique; training doses are practical applications, not a clinically validated HYROX prescription.
Your weekly sessions
SESSION 1 / Build the aerobic capacity and pacing that support repeatable race runs.
Conversational thirty
Build the aerobic capacity and pacing that support repeatable race runs.
- Hybrid running practice — 30 min easy continuous or walk–run · RPE 3–4
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
SESSION 2 / Build the strength reserve that makes race stations more manageable.
Squat and hinge anchor
Build the strength reserve that makes race stations more manageable.
- Goblet squat — 3 × 6–8 · 2 min rest · 2–3 reps in reserve
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell Romanian deadlift — 3 × 8 · 2 min rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Dumbbell bench press — 2 × 8–10 · 90 sec rest · 2 reps in reserve
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- HYROX farmers carry — 4 × 30 m / 90 sec rest
Grip, upper back and trunk endurance. Walk tall with both bells at your sides, arms extended, and controlled steps.
SESSION 3 / Build the aerobic capacity and pacing that support repeatable race runs.
Repeatable kilometres
Build the aerobic capacity and pacing that support repeatable race runs.
- Hybrid running practice — 4 × 1 km at RPE 6–7 / 2 min easy jog
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
SESSION 4 / Practice moving from stations into controlled running without losing technique.
Doubles switch practice
Practice moving from stations into controlled running without losing technique.
- Hybrid running practice — 3 rounds: 800 m together at RPE 6
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
- Rowing erg technique — Each round: 600 m shared, planned 200 m changes
Aerobic capacity, legs, back and trunk. Drive legs, then open hips and pull; return arms, hips, then knees.
- Wall ball — Each round: 24 shared reps in small planned sets; rest 3 min
Leg endurance, coordination and overhead work. Squat below parallel within controlled ability, then extend and throw with both hands to the target.
How to progress
Weeks 1–3: agree run pace and station work blocks; progress only after both partners recover well. Week 4: reduce work by one-third. Weeks 5–6: practice transitions; Doubles half race rehearsal replaces the hybrid day once in week 6. Week 7: reduce volume 30%. Week 8: reduce volume 50% and rehearse only brief familiar switches before racing.
Adjust the plan to your starting point
Start only at a volume you already tolerate. Use RPE out of 10: easy 3–4, controlled hard 6–7. Stop a set when technique deteriorates. Repeat a week rather than forcing progression.
Recovery and weekly placement
Spread sessions across the week; keep 48 hours between hard leg or hybrid days. Easy aerobic days remain easy. No extra race simulation on top of the scheduled hybrid day.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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