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HYROX training

Five zones

25 Jul 2026 · Zones · 60 min · Open & Pro

Zones
one exercise per zone for a fixed time, then move on to the next zone.

Warm-up · 5 min

The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
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Equipment: Sled, Box, Wall ball, Kettlebell, Sandbag, Ab wheel

Five zones of ten minutes. Run 700 or 1000 m, then fill the rest of the zone with two movements.

Front view
Back view

What this workout hits

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Most worked

  1. Quadsmain in 6, also in 2
  2. Glutesmain in 6, also in 2
  3. Absmain in 2, also in 9
  4. Hamstringsmain in 1, also in 7
  5. Calvesmain in 3, also in 3
  6. Shouldersmain in 3, also in 3

Hardly touched: Biceps, Forearms, Adductors, Lats, Traps, Lower back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)