METHOD · HYROX

How we train for HYROX.

At Splits we train HYROX as its own hybrid sport: 8 km of running split across eight legs, each followed by one of the eight functional stations. We offer three method families by athlete level, anchored in compromised running and the official race standards.

Context

At Splits we treat HYROX as its own hybrid discipline: 8 km of running split into eight 1-km segments, each followed by one of the eight fixed functional stations. That's why it gets its own methodology.

Roughly half of total race time is running and the other half is stations, so a plan has to train both — and especially the transitions between them. Compromised running, where you run with heavy legs straight off a station, is the distinctive method: we build it in from the beginner level onward. The aerobic base never gets skipped.

Methods

Three training families inform the plans we're publishing. Each one is matched to an athlete level, and all of them share compromised running as the backbone.

  • Aerobic base + functional strength

    Three to four sessions per week, mostly zone 2 plus general functional strength. We pick this for first-timers: the priority is finishing the race, not chasing a time.

  • Structured hybrid

    Running, strength, station technique and compromised running in the same week. We like this for beginners with a base who want to feel the transitions in their legs.

  • Phase-based periodization with simulations

    Base, build, peak and taper blocks with mini-simulations from mid-plan onward. We apply this to intermediates who have raced once and now chase a time.

How we derive the numbers

Our calculator returns a projection by direct sum: total time ≈ Σ (running_i + station_i) across the eight segments. For station targets we anchor on the official load standards: distances and weights differ between Open and Pro, and we lay them out in the table below.

HYROX 8-station specifications (Open and Pro)
StationOpenPro
SkiErg1000 m1000 m
Sled Push50 m · 102 kg50 m · 152 kg
Sled Pull50 m · 78 kg50 m · 103 kg
Burpee Broad Jumps80 m80 m
Rowing1000 m1000 m
Farmers Carry200 m · 2×24 kg200 m · 2×32 kg
Sandbag Lunges100 m · 20 kg100 m · 30 kg
Wall Balls100 reps · 6 kg100 reps · 9 kg

Sources

We back our calls on the official race rules and on training plans published by coaching teams with track records. We consult them whenever we need to adjust a microcycle or sanity-check a target time.

  • HYROX — HYROX Official Race InfoHYROX World GmbH
    link
  • Gymshark Coaching Team — Hyrox Training Guide: Endurance, Strength & Sample PlanGymshark
    link
  • PureGym Coaching Team — Free Hyrox Training Workout Plan (12-week)PureGym
    link
  • HYROX Data Lab — How to Structure Your HYROX Running Training (Science-Backed)hyroxdatalab.com
    link

When it doesn't apply

These methods cover the standard road to HYROX, but there are moments when it pays off to step outside the frame we propose. Here's when, and why.

  • These don't replace a coach who knows your strength history, injuries, and experience with heavier loads.
  • If you've never run a 5K, we suggest six to eight weeks of aerobic base before adding compromised running.
  • The Pro category demands 50–60 % heavier station loads; the plans we publish are calibrated for Open.
  • Any persistent low-back pain on sled push or farmer's carry needs medical assessment before more training.
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