Introduction: Practice the Race, Don’t Just Train for It
You can be fit, fast, and strong but if you can’t transition efficiently between runs and functional stations, your HYROX time will suffer.
The key to mastering the race is rehearsing how your body and breathing respond when switching disciplines under fatigue.
That’s what brick sessions are for hybrid workouts that simulate the real race rhythm: run, station, run, repeat.
“HYROX success isn’t about top speed it’s about seamless transitions when your legs are screaming.” — RB100.Fitness
What Are Brick Sessions?
Brick sessions (borrowed from triathlon training) combine two or more disciplines back-to-back to mimic race flow.
In HYROX, that means pairing running segments with functional stations such as sled pushes, burpees, or wall balls.
They train your body to manage:
- Rapid heart rate changes between cardio and strength
- Breathing control under fatigue
- Neuromuscular adaptation (recruiting fresh muscle groups mid-race)
- Mental rhythm for pacing consistency
Linked reading: HYROX Running Engine: How to Hold Pace Across 8×1 km
Why Brick Sessions Matter for HYROX
Each transition in HYROX adds or saves seconds multiply that by eight and the impact becomes huge.
Athletes who train transitions:
- Recover faster between stations
- Maintain consistent pace on the next run
- Reduce redline spikes in heart rate
Without transition practice, your legs will feel like concrete after the sleds, your grip will fail after the farmer’s carry, and your final runs will fall apart.
“Brick sessions teach your body how to stay composed when chaos hits.”
— RB100.Fitness
1. Run-to-Station Bricks
Train your body to shift from aerobic rhythm to muscular effort.
Example 1 — Sled Brick
4 Rounds
400 m Run
20 m Sled Push (moderate load)
20 m Sled Pull
Rest 90 sec
Focus: Maintain posture and controlled breathing as you move from run to push.
See HYROX Sled Push Technique and HYROX Sled Pull Technique.
Example 2 — Burpee Brick
5 Rounds
400 m Run
10 Burpee Broad Jumps
Rest 60 sec
Focus: Develop rhythm under rising fatigue.
Linked reading: Burpee Broad Jumps: Power, Rhythm & Pacing Efficiency
2. Station-to-Run Bricks
Now reverse it, practice recovering from heavy loads into a controlled run.
Example 1 — Carry-to-Run Brick
5 Rounds
100 m Farmer’s Carry (race load)
800 m Run
Rest 90 sec
Goal: Prevent posture collapse after grip-intensive carries.
Linked reading: Farmer’s Carry for HYROX: Grip Endurance and Posture
Example 2 — Lunge-to-Run Brick
4 Rounds
20 Sandbag Lunges
400 m Run
Rest 60–90 sec
Goal: Maintain stride length and breathing control after quad-dominant stations.
Linked reading: Sandbag Lunges: Balance, Core Stability & Pacing
3. Full-Flow HYROX Brick Simulation
Use this in the final 4–6 weeks before your race to build complete flow.
1 km Run → Sled Push → 1 km Run → Sled Pull → 1 km Run → Burpees → 1 km Run → Row → 1 km Run → Farmer’s Carry → 1 km Run → Lunges → 1 km Run → Wall Balls.
Goal: Maintain even pacing across all runs and transitions.
Monitor heart rate and note how long recovery takes after each station.
Linked reading: HYROX Simulation Workouts: Train Like It’s Race Day
4. Pacing and Heart Rate Strategy
Brick sessions teach how to manage redline thresholds mid-race.
- Keep your heart rate ≤ 90% max for early rounds.
- Use nasal breathing or exhale control to stabilise recovery.
- Watch your first 400 m after each station it’s your pacing checkpoint.
For detailed pacing models, see Heart Rate, Pace or RPE: The Best Way to PACE a HYROX
5. Recovery and Frequency
Brick sessions are high demand use them strategically.
In-season frequency: 1–2× per week
Off-season frequency: 1× per fortnight (focus on form and pacing).
Recovery tips:
- End sessions with 5–10 min easy jog or row.
- Prioritise protein + carbs post-session (3:1 ratio).
- Include mobility for hips, quads, and back.
For full recovery guidance, see HYROX Recovery Routine
Summary: Train Transitions, Race Smooth
The best HYROX athletes look composed because they’ve rehearsed every transition.
Brick sessions are where strength, endurance, and efficiency meet.
Practice them consistently, and the chaos of race day becomes familiar rhythm.
“You don’t train for HYROX to survive it you train to flow through it.”
— RB100.Fitness
About HYROX Season 2025/2026
- Race season: September 2025 – June 2026
- Standard format: 8×1 km runs + 8 stations
- Transitions make or break total time
Plan your race calendar via the RB100 Fitness Racing Events Calendar
