Endurance-building exercises

Endurance training is central to HYROX preparation. With 1 km runs repeating throughout the race, your ability to hold a steady pace affects how every station feels. Endurance-focused training helps support early runs and later efforts alike, especially stations like rowing, burpee broad jumps, and wall balls, where breathing control and rhythm matter most.

Interval running

Interval running is commonly used to prepare for repeated running segments used in the race, allowing athletes to practice pacing while managing rising intensity.

How to perform

1. Begin with light jogging and dynamic mobility.
2. Run at a controlled, challenging pace for a set distance or time.
3. Reduce speed to an easy jog or walk for recovery.
4. Repeat for multiple rounds with consistent effort.
5. Cool down with light movement.

SkiErg intervals

The SkiErg opens the HYROX race and is often used in training to elevate heart rate while engaging the upper body, core, and hips.

How to perform

1. Set the damper to a manageable resistance.
2. Use a slight hip hinge and leg drive to support the pull, rather than relying on arms alone.
3. Maintain a steady rhythm for a fixed time or distance.
4. Rest briefly between intervals.
5. Focus on repeatable, efficient movement.

Run-workout combination

Combining running with a simple functional movement is often used to reflect how effort shifts between running and workout stations during the race.

How to perform

1. Run a short distance at a controlled pace.
2. Transition directly into a functional movement.
3. Complete a set number of repetitions.
4. Resume running with minimal rest.
5. Repeat for multiple rounds.

These training categories connect directly to the workout stations you move through on race day, which are outlined in our detailed HYROX Stations Guide.