The Hyrox playbook

The Hyrox Playbook

Hyrox is not a running race, and it's not a gym workout. It's both, back to back, on tired legs: 8 runs, 8 stations, 1 plan. This book shows you exactly how to train for every part of the race so you finish strong instead of falling apart halfway.

Here is what you get inside:

1. The Race, Explained
   • A clear breakdown of all eight stations, from the SkiErg and sled push to the farmers carry and wall balls, with the distance or reps for each.
   • What each station really asks of your body, so you know what to train before race day.
2. Pacing & the First-Kilometre Trap
   • Why most racers start 20 to 45 seconds too fast on the first kilometre, and how that mistake costs them in the later runs.
   • How to find a pace you can hold from the first run to the last.
3. Aerobic Base & Running Engine
   • Zone 2 runs, tempo runs and 1km repeats that build the engine behind a strong Hyrox time.
   • Weekly progressions that make race pace feel controlled instead of desperate.
4. Compromised Running
   • Training yourself to run well on legs that are already burning, straight after lunges, squats, burpees and wall balls.
   • Run-plus-station combos and faster transitions that copy what race day really feels like.
5. Sled Power: Push & Pull
   • Body position, short powerful steps, and the hand-over-hand rope pull that move a heavy sled without destroying your legs.
   • Gym and no-sled options, like the towel sled push, so you can train these stations anywhere.
6. Strength Endurance for the Stations
   • Building the grip, legs and core you need for the carries, lunges and wall balls late in the race.
   • Staying strong through all eight stations, not just the first few.

The Workout Plan
Includes the full training program, with specific sets, reps, distances and weekly progressions to build your running, station strength and race-day stamina.

Note: This book was developed and written through the combined expertise of sports science professionals, high-performance conditioning coaches, and experienced Hyrox athletes.