HYROX / 3 DAYS PER WEEK / ABOUT 50 MINUTES
HYROX supporting fitness · 6 weeks
Explore all HYROX workouts, station standards and training evidence
6 weeks · Build useful running and strength at home with dumbbells; this does not replace race-equipment practice.
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.
Walk run foundation
Build the aerobic capacity and pacing that support repeatable race runs.
- Hybrid running practice — 6 × 1 min easy jog / 2 min walk · RPE 3–4/10
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.
Home strength support
Build the strength reserve that makes race stations more manageable.
- Goblet squat — 3 × 8 / 90 sec rest
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- One-arm dumbbell row — 3 × 10/side / 90 sec rest
Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
- Floor push-up — 2 × 6–10 · 90 sec rest; use an incline if needed
Pectorals, anterior shoulders and triceps. Keep a long body line and press the floor away.
- Dumbbell Romanian deadlift — 2 × 10 / 90 sec rest
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Farmer carry — 3 × 30 sec / 60 sec rest
Forearm grip, obliques and trunk stabilizers. Walk slowly with weights at your sides, shoulders relaxed and steady breathing.
SESSION 3 / Practice moving from stations into controlled running without losing technique.
Home hybrid foundation
Practice moving from stations into controlled running without losing technique.
- Hybrid running practice — 3 rounds: 3 min easy jog or brisk walk
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
- Chair squat — Each round: 10 controlled reps
Quadriceps and gluteus maximus; trunk stabilizers assist. Sit back toward a sturdy chair, tap it lightly, then stand tall with feet grounded.
- Reverse lunge — Each round: 6 reverse lunges per side; rest 90 sec
Quadriceps and glutes; hip stabilizers assist. Step backward, bend both knees within a comfortable range and return.
How to progress
Weeks 1–2: use baseline doses. Week 3: add one running interval or one circuit round, not both. Week 4: reduce volume one-third. Weeks 5–6: return to week 3 dose and build clean repeatability. This builds supporting fitness; book gym access for erg, sled and wall-ball practice 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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