Hyrox training, run from one screen.

What a Hyrox race asks of you

A Hyrox race is eight 1 km runs, each followed by one workout station. In race order, the stations are:

1. 1000 m SkiErg
2. 50 m sled push
3. 50 m sled pull
4. 80 m burpee broad jumps
5. 1000 m row
6. 200 m farmers carry
7. 100 m sandbag lunges
8. 100 wall balls

Sled loads and the wall ball weight depend on your division. The format above is from Hyrox’s own page, The Fitness Race on hyrox.com, checked on 7 October 2026. Check there for the current standards before you race.

That is 8 km of running, and every kilometre after the first starts on legs a station has just worked. If you already lift, the stations are rarely what holds you back. Running well on tired legs usually is.

How a week fits lifting, runs and stations

You do not need to give up your lifting to train for Hyrox. A sensible week for a lifter keeps two heavy strength days, adds running a little at a time, gives one day to runs and stations together (compromised running), and keeps one easy aerobic session you could hold a conversation through. Rest days stay rest days.

Our Hyrox guides set this out day by day, with the blocks each session uses. Start with less running than you think you need and add to it over weeks, not days.

How to build it in One Rep Closer

A session in the app is a chain of blocks. A Hyrox week uses four of them:

• Strength for your lifts: sets, reps and weights.
• Cardio for a run, row or SkiErg piece by time, distance or calories. It can repeat for rounds with rest between, so 4 × 1 km with a rest is one block, and a distance piece records how long it took.
• Circuit for station work: the screen names each movement in turn. You tap when reps or distance work is done; a movement set by time counts down and moves on by itself.
• For Time for race-shaped work: one clock runs while you finish the listed movements, and your time is recorded.

Every Hyrox station is in the exercise library: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing (Erg), Farmers Carry, Sandbag Lunge, Wall Ball and Run. Inside a For Time, AMRAP or Circuit block, the runs, sleds, ergs and burpee broad jumps can be set by distance. The farmers carry, sandbag lunges and wall balls are set by reps or time, because the app has no distance setting for them inside a block. For a carry, set the time you expect it to take; for lunges, count your lunges over 100 m once and use that number.

A block takes as many movements as you add, and the same exercise can appear more than once. That is what lets a full simulation sit in one For Time block: Run, SkiErg, Run, Sled Push, and so on, sixteen movements in order. When a template is that single For Time block, the summary shows your time against the last time you ran it, and your fastest time is kept as a benchmark record.

Runs, stations and lifts all land in the same history. When you start a template again, last session’s sets, reps and weights are already filled in, so progressing your lifts takes no extra writing down.

The app does not use GPS or connect to a watch. You enter the distance and the app times the effort, so keep your watch on if you want pace and route.

One Rep Closer is free to download, with an optional Premium subscription; the free plan keeps a limited number of templates. See pricing for what Premium adds.