Training Variants
4 different training focuses
Different training focuses within hyrox. Each variant has specific goals, workout types, and training approaches.
Open
"Building fitness for race completion with good experience"
12-16 weeks
Key Workouts
Hyrox Km RepeatsHyrox Combo Run Station
Limiting Factors
Aerobic EnduranceFunctional CapacityPacing
Pro
"Competitive performance, optimized pacing and transitions"
16-20 weeks
Key Workouts
Hyrox Km RepeatsHyrox Full SimulationHyrox Lactate Tolerance
Limiting Factors
Running SpeedStation EfficiencyTransitions
Relay
"Specialization on 4 stations, fast transitions"
8-12 weeks
Key Workouts
Hyrox Km RepeatsHyrox Gym StrengthHyrox Combo Run Station
Limiting Factors
Station Specific StrengthMax SpeedTeam Coordination
Doubles
"Team coordination, managing different fitness levels"
12-16 weeks
Key Workouts
Hyrox Combo Run StationHyrox Km Repeats
Limiting Factors
Partner CoordinationCommunicationPace Matching