Conditioning

Short, brutal intervals pairing sled push and pull with rowing to train the legs-on-fire feeling of race day.

Includes conditioning in linked exercises

A descending ladder of SkiErg metres and burpee broad jumps, the first and fourth HYROX stations.

Includes conditioning in linked exercises

30 min · Beginner

30-Minute Fat-Burning Circuit

Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.

Includes conditioning in linked exercises

A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.

Includes conditioning in linked exercises

Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.

Includes conditioning in linked exercises

Machine intervals across rower, ski and bike to build an aerobic engine without the pounding of running.

Includes conditioning in linked exercises

A complete muscle-building session that hits legs, push and pull in one hour.

Includes conditioning in linked exercises

Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.

Includes conditioning in linked exercises

Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.

Includes conditioning in linked sessions

An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.

Includes conditioning in linked sessions

6 weeks · Beginner

6-Week Fat-Loss Kickstart

Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.

Includes conditioning in linked sessions

Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.

Includes conditioning in linked sessions