Training for HYROX? Elite 15 Athlete and World Record Holder Shares His Total-Body Hybrid Workout

Though HYROX races have been around for nearly a decade, this hybrid athletic competition has gained serious momentum in the past couple of years, with more athletes signing up to test themselves in a totally unique way. HYROX races feature a mix of running and functional exercise stations, making it the ultimate endurance test.

Want to sign up for a HYROX race but aren’t sure what proper preparation looks like? Men’s Journal spoke with Ten Thousand athlete Cole Learn to get a look inside his training sessions. Learn is an Elite 15 HYROX athlete and world record holder, who has placed first in multiple Men’s Pro divisions this year. Most recently at the HYROX World Major in Melbourne, he finished sixth in the Men’s Elite 15 and took first in Mixed Doubles, setting a new world record.

As an elite competitor, Learn’s training sessions are intense and highly involved, but beginners can still take lessons from his approach. With the right training, anyone can start building the foundation needed to tackle a HYROX race.

Related: This Ultrarunner Just Completed 7 Ironmans in 21 Days. Here’s What Kept Him Motivated

Hyrox Training Session

7 a.m.: Threshold Running Intervals

Learn starts his training day with threshold running intervals, which he says are the most challenging part of his training. In a HYROX race, athletes run a total of 8 kilometers (about 5 miles), so building speed and stamina is crucial. A typical session includes six rounds of 2-kilometer intervals followed by 70 seconds of rest in between.

“Running is fairly new for me so I’m still playing catch up,” he says. “I make sure to prioritize my running by placing it as the first session each day, and following a proper run program with lots of work at threshold. I have also built up my weekly volume slowly over time to around 80 kilometers a week.”

10:30 a.m.: Ski & Row Thresholds + Burpee Broad Jumps

This part of Learn’s training features 12 rounds of 500-meter ski or row segments, immediately followed by 100 feet of burpee broad jumps, with 45 seconds of rest between rounds. He alternates between skiing and rowing each round.

Overall, this part of his training develops full-body power, boosts cardiovascular endurance, and targets the three race-specific stations.

3 p.m.: Strength & Conditioning + Wall Ball & Sled Conditioning 

With multiple functional workout stations at races, including sandbag lunges and farmer’s carries, strength training is a crucial focus. Learn kicks off this part of his session with plyometric drills, followed by a full-body workout you can try below:

1. Dynamic Trap Bar Deadlifts: 3-5 sets of 3-6 reps
2. Hack Squats: 3-4 sets of 8-12 reps
3. Glute Ham Raises: 3-4 sets of 8-12 reps
4. Shoulder Press: 3-4 sets of 6-10 reps
5. Weighted Pullups: 3-4 sets of 6-10 reps

Wall balls and sleds are two other stations featured in a HYROX race, so he works through these in a 10-minute circuit, performing as many rounds as possible.

1. Reverse Sled Drag: 50 feet at 500 pounds
2. Wall Balls: 15 reps at 30 pounds

Related: Popular Group Fitness Franchise Adds Hyrox Training Program