Locomotion

15 min · Beginner

15-Minute Bodyweight Blast

No kit, no excuses: as many rounds as possible in 15 minutes of push-ups, squats, planks and burpees.

Includes locomotion in linked exercises

15 min · Beginner

15-Minute Core and Carry

Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.

Includes locomotion in linked exercises

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

Includes locomotion in linked exercises

The classic way to start running: alternate gentle running with brisk walking until running feels easy.

Includes locomotion 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 locomotion in linked exercises

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

Includes locomotion in linked exercises

30 min · Intermediate

30-Minute Tempo Run

Comfortably hard running in the middle of the session to raise the pace you can hold before your legs fade.

Includes locomotion in linked exercises

45 min · Intermediate

45-Minute 800 m Repeats

Six 800 m reps at 5k–10k pace, the classic session for faster race times.

Includes locomotion in linked exercises

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

Includes locomotion in linked exercises

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

Includes locomotion in linked exercises

An hour at an easy, conversational pace: the foundation of every endurance plan.

Includes locomotion in linked exercises

Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.

Includes locomotion in linked sessions

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

Includes locomotion in linked sessions

A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.

Includes locomotion in linked sessions

4 weeks · Beginner

4-Week Beginner Starter

Three short sessions a week to build the habit, learn the basic lifts and get moving again.

Includes locomotion 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 locomotion in linked sessions

8 weeks · Intermediate

8-Week 10k Plan

Speed, tempo and long runs plus one mobility day to run a strong 10k.

Includes locomotion in linked sessions

From walking to running 5k without stopping in eight weeks, with three gentle sessions a week.

Includes locomotion in linked sessions

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

Includes locomotion in linked sessions