Hyrox · runs and stations
Training for Hyrox
Hyrox is eight kilometres of running with a functional station after every kilometre, and the same race in Stockholm as in Copenhagen, London or at the World Championships. In TriQuest, Hyrox is a sport of its own: your Hyrox sessions in the calendar, your watch's sessions as Hyrox, and a coach who knows the stations, the divisions and how to train for them.
What Hyrox asks of you
A Hyrox race is 1 km of running and a station, eight times in the same order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges and wall balls. Between the runs and the stations is the Roxzone, where you change over.
About half the time is running, and almost the whole race is at a high heart rate. What decides it is endurance: running evenly on legs tired from the sled, not going out too hard on the first kilometre or the SkiErg, and getting through the stations without losing your pace. Strength matters, but fitness wins the race.
Your Hyrox week in TriQuest
- Choose Hyrox when you get started or under My sports, and tell us what your week looks like.
- TriQuest makes no automatic Hyrox plan. You add your sessions yourself, ask the coach to propose a week, or let your own coach plan them.
- The coach lays out the week for Hyrox: easy and threshold running, running on tired legs straight after a station, functional strength and station sessions, and you approve.
- Hyrox sessions have heart rate or RPE targets, and your running and strength sessions sit beside them in the same calendar.
- Add your Hyrox race as your goal and see the countdown to the start.
Your watch's sessions become Hyrox
- If you train Hyrox, your watch's HIIT, cross training and CrossFit sessions become Hyrox sessions, from Garmin Connect, Apple Health and Health Connect.
- A completed Hyrox session is linked to the day's planned Hyrox session, so you see what you did against the plan.
- With Garmin, your planned Hyrox sessions go to your Garmin calendar and your watch.
- Load is counted by how hard the session felt, times its duration, so Hyrox sessions show in your training load beside everything else.
A coach who knows Hyrox
- The coach knows the season's rules: the stations in order, the weights in Open and Pro, Doubles and Relay, and what earns a penalty.
- Ask about your pace on the first kilometre, how to train running on tired legs or what the week should look like before the race. The coach sees your sessions and your load, proposes changes and you approve.
- Hyrox loads the whole body. If something is bothering you, the coach asks after the session how it felt, and the week trains around it.
- It is training advice, not medical advice.
Big Hyrox races
The race is the same everywhere, so the same training takes you to any start. Add the race as your goal: HYROX Stockholm and Copenhagen are there to choose, and any other Hyrox event is added with its name and date.
HYROX Stockholm
Sweden's big Hyrox weekend, with Open, Pro, Doubles and Relay.
HYROX Copenhagen and Oslo
The neighbouring countries' races, a short trip away for many Swedish athletes.
HYROX World Championships
The season's final, decided in Stockholm in 2026.
HYROX London, Berlin and Hamburg
Some of Europe's biggest Hyrox starts, with the same stations and the same 8 km.
The running in Hyrox
Eight kilometres on tired legs: build the base with easy and threshold running.
Doubles and Relay
Two who share the stations and run together, or four who split the race.
Common questions
Common questions about Hyrox training
Does TriQuest make a ready Hyrox plan for me?
No, not automatically. You add your Hyrox sessions yourself, ask the coach to propose a week or let your own coach plan them. The coach builds the week for Hyrox, with running, running on tired legs, functional strength and the stations, and you approve.
How do my Hyrox sessions come in from my watch?
When you choose Hyrox under My sports, your watch's HIIT, cross training and CrossFit sessions become Hyrox sessions, from Garmin Connect, Apple Health and Health Connect. A session already called Hyrox becomes one for everyone.
Can I add HYROX Stockholm as my goal?
Yes. HYROX Stockholm and Copenhagen are there to choose when you add a race, and any other Hyrox event can be added with its name and date. You see the countdown to the start.
How do Hyrox sessions count in my training load?
By how hard the session felt, times its duration. That way your Hyrox sessions count in your load beside your running and strength, and the coach sees the whole week.
Is TriQuest connected to HYROX?
No. TriQuest is an independent training program and isn't tied to HYROX or the races' organisers. You register, choose your division and get your start time from HYROX.
What does it cost?
During the beta everything is included at no cost.
More about TriQuest
Running
Plans from 5 km to the marathon, with pace and heart-rate zones.
Race nutrition
Carbohydrates, fluid and sodium for the race, step by step.
Sweden's big races
Vasaloppet, Vätternrundan, Lidingöloppet, HYROX Stockholm and more.
Triathlon
Plans from sprint to full distance, with bricks, a taper and race nutrition.
Cycling
Plans for bike races, a training computer, routes and power intervals.
Vasaloppet
90 km from Sälen to Mora: long sessions, double poling and roller skis to snow.
Ready to train smarter?
Let TriQuest bring your plan, sessions, analysis and coaching together in one place.