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
- Long aerobic session
rower · SkiErg · treadmill or route · dumbbells
Trains Rowing, SkiErg, Farmers carry
The session · 3 blocks · 90 min of work
01
Warm-up
10 minThe first ten minutes are the warm-up. Do not skip them by starting fast.
- Walk then easy jog 1 set · 10 min Heart rate should settle around zone 2 by minute 10.
02
Main aerobic block
70 minKeep heart rate in zone 2. If you cannot hold a conversation, you are going too hard.
- Run Block 1 · 20 min Easy. Aim for 60 to 70% of max heart rate.
- Row Block 2 · 15 min Damper 4. Low stroke rate, around 20 to 22 spm.
- Run Block 3 · 15 min Same pace as block 1. If it has drifted slower, that is fatigue talking.
- SkiErg Block 4 · 10 min Steady. Full range, do not shorten the pull as you tire.
- Farmers carry intervals Block 5 · 10 min, 100m carry / 100m walk Moderate weight. Grip endurance under aerobic fatigue.
03
Cool-down
10 min- Walk 1 set · 6 min
- Full lower-body stretch 1 set · 4 min
Coaching notes
- Easy means easy. The temptation to push in the middle 30 minutes is what turns a base session into a junk session.
- Eat and drink during this one. 40 to 60g of carbohydrate per hour, and practise the exact products you will use on race day.
- One session like this per week through the base phase does more for your race time than any amount of extra station work.
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
Hill Training HYROX Workout Hill repeats are strength work disguised as running, and they load the exact hip and calf pattern the sled push demands. Ten efforts on a 5 to 8% gradient buys you leg strength without the joint cost of another heavy lifting day.
- 35 min
- advanced
- Minimal kit
- 60 min
- intermediate
- Full gym
Questions people ask
How do I scale this?
Sets, reps and rest are written for a advanced 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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