60-Minute Sunday HYROX Session
The weekend workhorse: an hour of steady, low-drama aerobic work with just enough station contact to keep the movement patterns sharp. Designed to be repeatable every Sunday for a training block without wrecking Monday.
- 60 min
- intermediate
- Full gym
- Steady mixed endurance
rower · SkiErg · treadmill · wall ball
Trains Rowing, SkiErg, Wall balls
The session · 3 blocks · 60 min of work
01
Warm-up
8 min- Row 1 set · 1000m easy
- Dynamic mobility flow 1 set · 4 min Hips, ankles, thoracic spine.
02
Main block: 4 rounds
44 minSteady effort throughout. You should finish round 4 at the same pace as round 1.
- Run 4 sets · 1000m · rest 30s Easy to moderate. Roughly race pace plus 20 seconds.
- Row 4 sets · 500m · rest 30s Consistent split. Do not race yourself.
- SkiErg 4 sets · 250m · rest 30s
- Wall balls 4 sets · 20 · rest 60s Unbroken. Technique practice under mild fatigue.
03
Cool-down
8 min- Easy walk or bike 1 set · 5 min
- Hamstring, quad and shoulder stretch 1 set · 60s each
Coaching notes
- Boring on purpose. This session builds the aerobic ceiling everything else sits under, and it only works if you keep it steady.
- Use it as your weekly fuelling rehearsal: same breakfast, same drink, same timing as race morning.
- If your round-4 run is significantly slower than round 1, drop the target pace by 10s/km next week rather than pushing harder.
scale the load before you scale the rest
The RoxHype app
This session, in a week that fits your race.
The app schedules it, times it, and moves the rest of the week when life gets in the way.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
Where this fits
Running and endurance Intervals, hills, track sessions and long aerobic work. The half of HYROX that is a running race. Rowing times Typical and top-10% times from real races. Pick a target, then train for it. Put it in a plan Sequence it into a week built around your race date and weakest station.
How this type of session is used in the app
| Endurance sessions completed in the app | 4,238 |
| Endurance workouts saved in the app | 464 |
| Share of all 76,593 completed sessions | 5.5% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every endurance session logged in the RoxHype app, not just this one.
Two more like this
90-Minute HYROX Endurance Builder Ninety continuous minutes at genuinely easy effort, rotating between running, rowing and skiing so no single tissue takes all the load. This is the aerobic base session that makes a 90-minute race feel survivable instead of desperate.
- 90 min
- advanced
- Full gym
- 35 min
- beginner
- Minimal kit
Questions people ask
How do I scale this?
Sets, reps and rest are written for a intermediate athlete. Scale the load first and the rest second. If the movement falls apart, drop the weight before you add rest.
Where does this fit in a plan?
One session is a session. Sequence it into a week built around your race date and your weakest station on the training plan, or let the generator write one in the same format around your kit and time.
Which HYROX are you doing?
Tap your race. You get your weeks to go, the finish time to expect, and week 1 of a plan for it. Free.
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