Race order

The eight HYROX stations, in order.

A 1 km run, then a station, eight times. Each page has the distance or the reps, the weight by division, the app’s cue, the sessions that train it and the swap when your gym lacks the kit.

Station 1 · after run 1
SkiErg
1000 m. No load. Target at Sub 1:30: 4:27.
Station 2 · after run 2
Sled push
50 m. Open men 152 kg (335 lb), Open women 102 kg (225 lb). Target at Sub 1:30: 2:53.
Station 3 · after run 3
Sled pull
50 m. Open men 103 kg (225 lb), Open women 78 kg (170 lb). Target at Sub 1:30: 3:56.
Station 4 · after run 4
Burpee broad jumps
80 m. No load. Target at Sub 1:30: 4:43.
Station 5 · after run 5
Rowing
1000 m. No load. Target at Sub 1:30: 4:43.
Station 6 · after run 6
Farmers carry
200 m. Open men 2 × 24 kg (2 × 53 lb), Open women 2 × 16 kg (2 × 35 lb). Target at Sub 1:30: 1:55.
Station 7 · after run 7
Sandbag lunges
100 m. Open men 20 kg (44 lb), Open women 10 kg (22 lb). Target at Sub 1:30: 4:11.
Station 8 · after run 8
Wall balls
100 reps. Open men 6 kg (13 lb), Open women 4 kg (9 lb). Target at Sub 1:30: 6:01.

Weights kilograms first, pounds beside; the farmers carry is per hand and the sled weights include the sled. The targets are the Why Not app’s race board at a Sub 1:30 goal, estimates from published results. Every division’s loads are on the weights page; any goal’s targets are in the HYROX calculator.

Your gym, not a dream gym.

The app’s gym screen lists nine pieces of kit, all on to start. Turn off what your gym lacks and every session swaps that station by rule, the swap shown on each session it touches: row the SkiErg’s meters, bear crawl the sled’s, dumbbells for the kettlebells, thrusters for the wall ball. Burpee broad jumps need only a floor and never swap.

The gym screen: nine equipment chips, the sled turned off, the two sled swaps listed
Your gym: turn off what it lacks
Race-Weight Pull Circuit: five rounds of rowing, sled pull and farmers carry at race weight, a finisher and core
A circuit at race weight, block by block
The station board: a target for every station, none timed yet
The station board: a target for every station
Why Not, the app

Eight stations, one plan.

A training plan for your HYROX race from a running coach: every station in the circuits, the bricks and the simulations, at your division’s loads.

See the HYROX plan
7 day free trial · $9.99/month · $79.99/year · iPhone & Apple Watch

Why Not is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH. Distances and weights from the HYROX Singles, Doubles and Relay rulebooks, season 26/27.