HYROX / 4 DAYS PER WEEK / ABOUT 65 MINUTES
HYROX Open build · 8 weeks
Explore all HYROX workouts, station standards and training evidence
8 weeks · For regular runners and lifters preparing for Open racing.
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.
Long easy forty five
Build the aerobic capacity and pacing that support repeatable race runs.
- Hybrid running practice — 45 min conversational · 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.
Sled strength reserve
Build the strength reserve that makes race stations more manageable.
- Sled push — 5 × 12.5 m / 2–3 min rest; load allows continuous controlled steps
Quads, glutes, calves and trunk. Brace, lean into the poles and drive with short controlled steps.
- Rope sled pull — 4 × 12.5 m / 2 min rest
Upper back, grip, legs and trunk. Brace and pull hand over hand; manage the rope so it stays clear of your feet.
- Side plank — 2 × 25 sec/side
Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.
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.
Two station brick
Practice moving from stations into controlled running without losing technique.
- Hybrid running practice — 3 rounds: 800 m at RPE 6
Aerobic endurance and pacing. Keep early efforts controlled; find a repeatable rhythm before trying to run fast after stations.
- SkiErg technique — Each round: 300 m
Aerobic capacity, trunk and upper-body endurance. Hinge slightly, drive handles down and return smoothly; avoid pulling only with your arms.
- HYROX farmers carry — Each round: 60 m; rest 3 min
Grip, upper back and trunk endurance. Walk tall with both bells at your sides, arms extended, and controlled steps.
How to progress
Weeks 1–3: use baseline doses, adding only one interval or small load increase per week. Week 4: cut total work by one-third. Weeks 5–6: return to baseline; replace one brick with Eight station half distance in week 6. Week 7: reduce volume 30%. Week 8: reduce volume 50%, replace intervals with Pre race tune up, and race or practice.
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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