34 Free HYROX Workouts (Every Session We Give Away in the App)

This is the complete free HYROX workout library from the FORMD app, published here in full. 34 sessions, every one written out — the work, the loads, the rest, and the coaching note that explains why the session exists.

They are grouped by what they train: engine, stations, strength, hybrid, and race prep. Times run from 15 minutes to 105.

Two ways to use these. Print this page (or save it as a PDF) and take a session to the gym — or download FORMD free and follow any of them in the app, with interval timers, station technique guides and your results logged automatically. Every workout below is on the free tier. No subscription.

If you want these organised into a week-by-week plan instead of picking sessions à la carte, start with the free 8-Week HYROX Foundations program.

By what you have time for

• 15–20 min: Core & Stability 15, Farmers Carry Finisher, Wall Ball Burner, Sled Push Power, Burpee Broad Jump Ladder
• 25–40 min: SkiErg Intervals, Compromised Run 30, Row + Run Intervals, Full-Body Strength Primer, HYROX Station Circuit, Pyramid Intervals, Grip Debt, Opening Position, Flush
• 45–60 min: Heavy Sled & Sandbag, Lunge & Carry Strength, The 285, The Last Hundred, Erg Tax, Rotation Six, Back Half, Three Lift Wave, Loaded Minutes, Descending Ladder, Hill and Float, HYROX Conditioning Benchmark
• 65–105 min: Broken Threshold, The Long Bank, Morgan's Aerobic Base Builder, Morgan's Threshold Ladder, Morgan's Key HYROX Session

By what you are trying to fix

• I die on the runs late in the race → Compromised Run 30, The Last Hundred, Rotation Six
• My wall balls fall apart → The 285, Wall Ball Burner
• The sled wrecks me → Opening Position, Heavy Sled & Sandbag, Sled Push Power
• My grip goes → Grip Debt, Farmers Carry Finisher
• I have no aerobic base → The Long Bank, Morgan's Aerobic Base Builder, Flush
• I want to know where I actually stand → HYROX Conditioning Benchmark

New to HYROX entirely? Do HYROX Station Circuit first, then Full-Body Strength Primer.

The runs are roughly 50–60% of your race time. These build the engine underneath them.

SkiErg Intervals

Engine · All · 25 min

SkiErg separates athletes less than any other station — 57 seconds between a fast field and a slow one. You will not win a race here. You can lose one, by spending your opening station too hard and paying for it across the next seven. Twenty-five minutes learning what a sustainable ski feels like.

Main Intervals — SkiErg: 6×250m hard, 90s easy ski recovery Hinge from the hips, full body, finish hands at the thighs.

Compromised Run 30

Engine · Intermediate · 30 min

Nobody loses a HYROX on fresh legs. They lose it on the run out of stations six, seven and eight, when the quads are already gone. This pre-fatigues you on purpose and then asks you to run well anyway. Thirty minutes on the single skill that most separates a HYROX athlete from a runner.

Lunge Pre-fatigue — Walking Lunge: 3×20m @ RPE 7, 45s rest Upright torso, controlled tempo, drive through the front heel.

Tempo Run — 4×600m @ moderate-hard, 90s jog recovery Settle your breathing in the first 50m of each rep before pressing the pace.

Row + Run Intervals

Engine · Intermediate · 28 min

Eight runs and a row is most of a HYROX. This alternates the two so the switch between them stops costing you — the first thirty seconds off the rower is where athletes lose time they never notice. Twenty-eight minutes teaching your legs to run on a stroke rate they just finished holding.

Row/Run Couplets — 4 rounds, 90s rest: Row 250m hard · Run 400m moderate Settle the run after the row. Do not sprint off the rower.

Sub-Threshold Engine 40

Engine · Advanced · 40 min

Race pace is not a hard pace — it is a pace you hold for ninety minutes while eight stations keep interrupting it. This sits just under threshold for forty minutes to lift that ceiling. It should feel controlled and slightly boring. If you are hanging on, you are running the wrong session.

Threshold Blocks — 3 rounds, 3min easy jog between: Threshold Run 8min @ comfortably hard

Ski Flush — 2 rounds, 60s rest: Easy SkiErg 500m smooth

Pyramid Intervals

Engine · Advanced · 35 min

A HYROX never lets you settle into one pace. The pyramid trains that directly — climbing to a long rep and descending back down, so you touch four different speeds and have to know each one by feel. Thirty-five minutes building the pace awareness that stops you opening too hard.

Run Pyramid — 200m hard (jog 100m) · 400m hard (jog 200m) · 600m hard (jog 300m) · 800m hard (jog 400m) · 600m hard (jog 300m) · 400m hard (jog 200m) · 200m hard (jog 100m)

Broken Threshold

Engine · Advanced · 65 min

Threshold work broken into descending pieces with barely any recovery inside each set. You accumulate far more time near threshold than a single continuous effort would allow, and the short gaps keep you honest about pace.

Main Set — 3 rounds, 3min rest: Run 1200m · Run 800m · Run 400m, all at threshold pace

Tip: jog 60 sec inside each set, between the pieces. Tip: every piece at the same pace. The 400 should not be faster — if it is, the 1200 was too slow.

Descending Ladder

Engine · Advanced · 55 min

A single ladder down from a thousand metres to two hundred, with recovery matched to the effort you just ran. Each rep is a little faster than the last because each one is shorter. Ends fast, which is the point.

Main Set — Run 1000m · 800m · 600m · 400m (all faster than HYROX race pace) · 200m hard

Tip: jog for the same time you just spent running, then start the next rep. Tip: run the ladder twice if you are deep in a training block. Tip: each rep slightly faster than the one before. If they flatten out, you opened too hard.

The Long Bank

Engine · Beginner · 90 min

Ninety minutes of genuinely easy aerobic work across three machines. This is the session that makes every other session possible, and the one athletes skip first. Stroke rates are capped on purpose — going harder here does not bank more fitness, it just borrows from tomorrow.

Main Set — Row 30min Z2 @ 22–24 spm · SkiErg 20min Z2 @ 35–40 spm · Assault Bike 30min Z2 @ 80–90 rpm

Tip: nose-breathing pace. If you cannot hold a conversation you are going too hard. Tip: hold the rate caps even when your legs want more. The cap IS the session.

Hill and Float

Engine · Intermediate · 50 min

Short hard hills with a flat running float instead of a walk back. The float is what makes this different from a pure power session — you never fully recover, so the hills teach force production and the flats teach you to hold form while carrying it.

Main Set — 8 rounds, no rest: Hill Run 45s hard · Flat Float 90s @ Z2

Tip: no stopping between rounds — the float IS the recovery. Tip: the float is a jog, not a walk. Never coming to a stop is the whole idea. Tip: drive the knees, stay tall, short quick contacts on the hill.

Flush

Engine · Beginner · 30 min

A genuinely easy thirty minutes. Not a secret hard session, not a test. The day after your hardest work this is what keeps you training — most athletes lose more to accumulated fatigue than to insufficient effort.

Main Set — Easy Assault Bike 20min Z1 at low resistance

Tip: if you can feel your legs working, ease off. Tip: nose breathing throughout. This should feel almost pointless.

Morgan's Aerobic Base Builder

Engine · Intermediate · 75 min

From HYROX Elite 15 athlete Morgan Schulz. 60–90 minutes of continuous Z2 across ski, row and bike — the engine work everything else sits on top of.

Z2 Rotation — 5 rounds, no rest: SkiErg 1000m · Row 1000m · Assault Bike 3000m

Morgan's Threshold Ladder

Engine · Advanced · 90 min

From HYROX Elite 15 athlete Morgan Schulz. A 3-5-7-7-5-3 minute threshold ladder with a station between every run, finished with two max-calorie bikes either side of a 300m carry.

Threshold Ladder — Run 3min · SkiErg 500m · Run 5min · Sled Push 25m · Run 7min · Sled Pull 25m · Run 7min · Burpee Broad Jump 40m · Run 5min · Row 500m · Run 3min · Wall Balls 50 reps (runs at threshold)

Bike & Carry Finisher — Assault Bike 10min max effort · Farmers Carry 300m · Assault Bike 10min max effort

Tip: bike score is total calories — write both numbers down and compare them. Tip: every time you set the carry handles down, do 25 wall balls before you pick them up again.

Stations are where most first-timers lose the most time. These train them directly.

Sled Push Power

Stations · All · 20 min

The sled push is the first place a race can go wrong. Push too hard and you spend legs you needed for the next seven stations; too soft and you have given away 108 seconds, the spread between a fast field and a slow one. Twenty minutes building the leg drive that makes the choice easier.

Heavy Sled Push — 6×15m heavy, walk-back ~90s rest Stay low, arms long, never let it stall.

Finisher — Moderate Sled Push: 3×20m moderate, 60s rest Faster turnover on a lighter load.

Opening Position

Stations · Beginner · 40 min

Sled push is station two, while your legs are still fresh — which is exactly why athletes wreck their race here. Our data ranks it fifth for separation: it decides your early position, not your finish. This session trains a repeatable push you could do twice, not a hero effort you do once.

Main Set — Sled Push: 6×25m at race weight, 90s rest

Tip: every set should look identical. If set six is slower than set two, you pushed set two too hard. Tip: low hips, inside forearms on the poles, short chopping steps. Steady beats sprinting. Tip: race weights (incl. sled) — Open men 152kg, Pro men 202kg, Open women 102kg, Pro women 152kg.

Wall Ball Burner

Stations · Beginner · 18 min

Across 730,000 races wall balls separate a fast athlete from a slow one by 285 seconds — more than any other station, by a wide margin. This is where you learn the rhythm before you chase the number: full depth, legs throwing the ball, catch straight into the next rep. Eighteen minutes on the highest-leverage skill in the race.

Wall Ball Sets — 5 rounds, 60s rest: Wall Balls 15 @ race weight Full-depth squat, drive through the floor, touch above the line, catch and absorb.

Core Finisher — 3 rounds, 30s rest: Plank 30s

The 285

Stations · Intermediate · 45 min

Across 730,000 races, wall balls separate a fast athlete from a slow one by 285 seconds — more than any other station. This session finds YOUR drop-off. Four rounds of max unbroken wall balls with a run buy-in. Write every number down; the gap between round one and round four is the number to shrink.

Main Set — 4 rounds, 2min rest: Run 400m at race pace · Wall Balls max unbroken at race weight

Tip: unbroken means the ball never rests. The rep you break on IS the score. Tip: record all four numbers. A drop from 40 to 12 is a pacing problem, not a fitness problem. Tip: race standards — Open men 6kg to 3m, Pro men 9kg to 3m, Open women 4kg to 2.7m, Pro women 6kg to 2.7m. 100 reps for every division.

Farmers Carry Finisher

Stations · Beginner · 15 min

The carry is the easiest station to do badly. Fifteen minutes on the two things it actually asks for: a grip that lasts 200m and a trunk that keeps you upright while it does. Short by design — carry work costs more than it looks, and the sled pull two stations later wants the same forearms.

Heavy Carry — Heavy Farmers Carry: 4×40m heavy, 75s rest Ribs down, tall posture, quick relaxed steps.

Carry + Hold — 3 rounds, 60s rest: 20m carry + 20s static hold Squeeze hard and stay tall through the static hold.

Grip Debt

Stations · Beginner · 35 min

Farmers carry separates athletes least of the loaded stations, and that is precisely why it deserves a short session rather than a long one. What it does cost you is grip, and grip you spend here is grip you do not have for the sled pull two stations later. Train the carry so it costs you nothing.

Main Set — Farmers Carry: 4×100m at race weight, 90s rest

Tip: do not set the bells down mid-rep. If you must, the weight is wrong for today. Tip: tall chest, shoulders back, breathe. A carry is a walk you are winning. Tip: race weights — Open men 2×24kg, Pro men 2×32kg, Open women 2×16kg, Pro women 2×24kg.

The Last Hundred

Stations · Intermediate · 45 min

Sandbag lunges are station eight — the last hundred metres of a race, when everything already hurts. Our race data ranks them fourth for separation. This session puts the lunges AFTER the fatigue, never before it, so the worst part of the race is somewhere you have already been.

Main Set — 4 rounds, 2min rest: Run 800m at race pace · Sandbag Lunges 50m at race weight

Tip: the run comes FIRST every round. Lunging fresh teaches you nothing about station eight. Tip: back knee touches every rep. Bag stays high across the shoulders — never overhead. Tip: race weights — Open men 20kg, Pro men 30kg, Open women 10kg, Pro women 20kg.

Station Speed Work

Stations · Advanced · 30 min

Most station training builds the capacity to survive them. This builds the ceiling — short sharp repeats above the speed you would hold on race day, with real rest so every rep is genuinely fast. Thirty minutes raising the top end, so race pace becomes the comfortable end of your range.

Speed Repeats — 5 rounds, 2min rest: SkiErg 250m fast · Wall Balls 15 unbroken fast · Burpee Broad Jumps 10

HYROX Conditioning Benchmark

Stations · All · 55 min

A repeatable max-effort test of your HYROX engine. Write every number down, then re-take it in 8–12 weeks and compare against yourself. Needs a rower, a SkiErg and a wall ball.

The Benchmark (2min rest between each)

• Row 8min max effort — score = total metres
• Burpee Broad Jump 4min max effort — score = total reps
• Reverse Lunge 4min max effort, bodyweight only — score = total reps
• SkiErg 8min max effort — score = total metres
• Wall Balls 4min max effort — score = total reps

Tip: write all five numbers down. That is the test — the comparison in 8–12 weeks is the point.

Sled push, sled pull and sandbag lunges are strength problems wearing a conditioning costume.

Full-Body Strength Primer

Strength · All · 35 min

Before you train the stations you need the patterns underneath them: squat for wall balls, hinge for the sled pull, push for the sled, pull for the ski. This covers all four in one balanced session. Thirty-five minutes building the base every other session in the library assumes you already have.

Goblet Squat — 4×10 @ moderate, 90s rest Chest tall, sit between the hips, full depth every rep.

Romanian Deadlift — 3×10 @ moderate, 90s rest Hips back, soft knees, feel the hamstrings load — bar stays close.

DB Shoulder Press — 3×8 @ RPE 8, 75s rest Ribs down, brace the core, no lower-back arch.

Single-Arm Row — 3×10/side @ RPE 7, 60s rest Flat back, row to the ribs, squeeze the shoulder blade.

Core & Stability 15

Strength · All · 15 min

Every station transfers force between your legs and your hands, and the trunk is what it travels through. When it fails you do not feel it as a core problem — you feel it as a wall ball you cannot get depth on, or a sandbag sliding down your back. Fifteen minutes on the link, not the look.

Core Circuit — 3 rounds, 45s rest: Front Plank 40s · Side Plank 30s/side · Hollow Rocks 15 · Dead Bugs 20 Brace hard and keep breathing — never hold your breath to stay tight.

Heavy Sled & Sandbag

Strength · Intermediate · 45 min

Sled push, sled pull and sandbag lunges account for nearly 500 seconds of spread between a fast field and a slow one. All three are strength problems wearing a conditioning costume. Forty-five minutes going heavier than race weight on all of them, so that race weight arrives feeling light.

Heavy Sled Push — 5×20m heavier than race weight, 2min rest

Heavy Sled Pull — 5×20m heavy, 2min rest

Sandbag Lunge — 4×20m front-loaded, 90s rest

Carry Finisher — Heavy Farmers Carry: 3×40m heavy, 90s rest

Lunge & Carry Strength

Strength · Intermediate · 40 min

Sandbag lunges are station eight and they end more races than anything else — 193 seconds of spread, on legs that have already run eight kilometres. Loaded lunges and carries are the training that makes station eight survivable. Forty minutes on unilateral leg strength and the grip to carry it.

Walking Lunge — Loaded Walking Lunge: 4×24m (DBs or sandbag) @ RPE 7, 90s rest

Rear-Foot-Elevated Split Squat — 3×10/side @ RPE 7, 75s rest

Heavy Carry Medley — 4 rounds, 90s rest: Farmers Carry 30m heavy · Front-Rack Carry 20m

Three Lift Wave

Strength · Intermediate · 60 min

Three lifts, three waves, ascending load each wave. Maximal strength is what makes race weight feel light — the athlete who can squat well never fears the sandbag. Kept to three movements so you can actually recover between sets.

Main Set — Back Squat, Deadlift, Overhead Press: 3 waves of 5, 3, 2 reps @ RPE 7 then 8 then 9

Tip: rest 2–3 min between every set. Full recovery is the point. Tip: add load across each wave, then drop back and build again. Tip: hold the same top load for weeks. Progress when it moves cleanly, not on a schedule.

Running and loaded work in the same session — the condition HYROX actually tests.

Burpee Broad Jump Ladder

Hybrid · All · 20 min

Burpee broad jumps are the second-biggest separator in the race — 230 seconds between a fast field and a slow one — and the fastest way to blow up your heart rate. This ladder trains the pacing, not the sprint. Twenty minutes learning a rhythm you can hold for 80 metres instead of 20.

BBJ Ladder — Burpee Broad Jumps: 5-10-15-10-5, rest = reps just completed in seconds Chest to floor, stand fully tall, then jump forward off both feet with a soft landing.

HYROX Station Circuit

Hybrid · Beginner · 30 min

If you have never done a HYROX, start here. One flowing pass through the stations at a load you can actually move, so the movements are familiar before you ask them to be fast. Nothing here is a test. The goal is that race day contains no surprises.

Station Circuit — 3 rounds, 2min rest: Run 200m · SkiErg 250m · Wall Balls 15 · Farmers Carry 30m · Walking Lunge 20m

Erg Tax

Hybrid · Intermediate · 55 min

Row and ski together cost you ten minutes of race time and separate almost nobody — across 730,000 races they show the smallest spread of all eight stations. So the goal is not to get faster on them. It is to arrive at the next station having spent as little as possible. Each erg piece here is a tax; the wall balls after it show you what the tax cost.

Main Set — 3 rounds, 2min rest: Row 1000m at race pace @ 24–26 spm · Wall Balls 20 · SkiErg 500m at race pace · Wall Balls 20

Tip: hold the stroke rate cap even when it feels slow. Spending strokes here buys nothing. Tip: if your wall ball sets fall apart, you paid too much on the erg. That is the lesson.

Hybrid Power Complex

Hybrid · Intermediate · 40 min

Strength that disappears at heart rate 170 is not HYROX strength. This pairs a barbell power complex with conditioning so the lifting happens while you are already breathing hard — the only condition it will ever be tested under. Forty minutes making strength that survives fatigue.

Power Complex — 5 rounds, 2min rest: Power Clean 3 · Front Squat 5 · Push Press 7 (all @ moderate)

Conditioning Finisher — 3 rounds, 60s rest: Row 250m · Wall Balls 10

Loaded Minutes

Hybrid · Intermediate · 45 min

One minute of loaded work, one minute of easy movement, for thirty minutes. Builds the muscular endurance that keeps your form together in the back half, without the joint cost of another running session.

Main Set — 5 rounds, no rest: Goblet Squat 60s · Easy Walk 60s · Push-ups 60s · Easy Walk 60s · Kettlebell Swing 60s · Easy Walk 60s

Tip: pick a load you could still move well in the final round. Round one is not the test.

The most race-specific sessions in the library. Use these inside 6 weeks of a race.

Rotation Six

Race Prep · Intermediate · 60 min

A constant 500 metre run with a rotating sixty seconds of station work behind it. Six rounds, rotating through the four stations that decide races. The run never changes, so any slowdown you feel is the stations talking.

Main Set — Six rounds of Run 500m at race pace, each followed by 60s of: Wall Balls → Burpee Broad Jumps → Sled Pull → Sandbag Lunges → Wall Balls → Burpee Broad Jumps

Tip: no rest beyond moving between the run and the station. Tip: hold the same 500m split every round. Losing more than 10 sec means you went out too hard. Tip: wall balls and burpees appear twice — they separate athletes more than the others.

Back Half

Race Prep · Advanced · 50 min

Coaches call sled pull into burpee broad jumps the window where races are won. Our race data agrees — they rank second and third for separation. This session trains only that handoff, five times, so the hardest transition in the race becomes the one you have rehearsed most.

Main Set — 5 rounds, 90s rest: Sled Pull 25m at race weight · Burpee Broad Jumps 20m · Run 200m at race pace

Tip: rest is deliberately short — 90 sec is not enough and that is the point. Tip: move straight from the rope to the first burpee. The transition is the session. Tip: sled pull race weights — Open men 103kg, Pro men 153kg, Open women 78kg, Pro women 103kg.

Morgan's Key HYROX Session

Race Prep · Advanced · 105 min

From HYROX Elite 15 athlete Morgan Schulz. Five rounds at race pace with unbroken wall balls, then two rounds of mile / 1000m row / 5km bike. The session that tells you whether your race pace is real.

Race-Pace Rounds — 5 rounds, continuous: Run 500m at race pace · Burpee Broad Jump 20m · Run 500m · Wall Balls 35 unbroken

Long Intervals — 2 rounds, continuous: Run 1 mile faster than threshold · Row 1000m at race pace · Assault Bike 5km at threshold

• Want a structured plan instead of individual sessions? The free 8-Week HYROX Foundations program sequences this kind of work week by week.
• Want to know your target times? Use the free HYROX finish time calculator.
• Want the technique for a specific station? Every station has a full guide: all 8 HYROX stations explained.
• Racing doubles? See HYROX doubles training.

That is the entire free workout library — 34 sessions, nothing held back.

Print this page (or use your browser's print dialog to save it as a PDF) and take a session to the gym on paper.

Or download FORMD free and follow any of these in the app: interval timers that run the session for you, technique guides for all 8 stations, and every result logged so you can see the benchmark numbers move. All 34 are on the free tier — no subscription, no credit card.

Same workouts either way. Pick whichever one gets you training.