Those preparing for a HYROX race know: it’s no ordinary running race, nor is it a standard fitness competition. HYROX combines both worlds with 8 × 1 km of running interspersed with challenging fitness stations. To perform well in this, interval training is essential.
With interval training, you improve your speed, endurance and recovery ability. Just what you need to perform consistently from start to finish. To get you started, I’ve listed my favorite interval workouts that I personally use for my Hyrox preparation for you.
Running intervals for HYROX
1. Nordic Intervals
This is my most commonly used interval workout. One of the most effective forms of interval training: 4 minutes hard, followed by 3 minutes slow pace, repeat several times. During the hard blocks you train your heart and lung capacity, while the slow blocks teach you to recover without stalling. This fits perfectly with HYROX, where you never really take a break.
Example of this workout is: 10 min warm up – 4 x Nordic (4 hard and 3 recovery) – 10 min cool down. The four minutes I run at the Hyrox pace I want to run on race day or even slightly faster than that. The 3 min recovery is slow jogging and making sure your heart rate goes down again. If your heart rate does not go down then lower your pace.
2. 1K Repeats
HYROX consists of 8 × 1 km of running, so 1K repeats are the way to train race-specific. Run 1,000 meters at your target pace, take short rests (I usually do 60 secs) and repeat 6-8 times. This is how you learn to maintain your pace and develop the stamina you need to stay consistent.
3. Tempo Intervals
Tempo intervals are longer and more controlled. A good example: 3 or 4 × 2000 meters at a brisk pace, with 90 seconds of recovery in between. This type of training helps you run at a high pace for a long time without souring prematurely – an essential quality for HYROX.
Condition intervals for SkiErg & Row
In addition to running, the machines – SkiErg and Rowing – are important parts of HYROX. Interval training on these machines helps you build strength and endurance while learning to keep moving efficiently.
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SkiErg Intervals: 8-10 × 250m at high pace, with short rest (30 sec) as work time. This builds your upper body endurance.
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Row Intervals: 8 × 250m with 1:1 work-to-rest ratio. Rest does not mean standing still, just quietly rowing and lowering your heart rate. Focus on rhythm and constant power.
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Mixed Erg Intervals: Combine machines and running, for example:
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500m SkiErg
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500m running
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500m Row
Take 2 minutes rest and repeat 4-6 rounds. This mimics the HYROX transitions perfectly.
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Why recovery in interval training is essential
Interval training works so well because it trains both your aerobic system (endurance) and your anaerobic system (strength and speed). This makes you faster, stronger and better able to recover between efforts.
But: interval training is also tough on your body. Without sufficient recovery, you run the risk of overtraining or injury. Therefore, I personally never program more than 1-2 interval training sessions per week. The other workouts are better focused on strength, technique and endurance conditioning.
If you want to get the most out of your HYROX training, interval training should not be missed. Focus on a smart combination of running intervals, SkiErg and Rowing intervals, strength training and recovery. This way you will not only build up fitness and speed, but you will also ensure that you can really give your all on race day.
Hyrox coaching
Do you need help preparing for your next Hyrox? Send me a message and we’ll create a training schedule that’s right for you!
