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HYROX Running Speed Intervals, a running and endurance HYROX workout

HYROX Running Speed Intervals

Eight 400m repeats at 5km pace with short recovery, built to raise the ceiling that your race pace sits under. The eight runs in a HYROX are run at roughly 85 to 90% of your open 1km pace, so the only way to run them faster is to make that open pace faster first.

  • 30 min
  • intermediate
  • Minimal kit
  • Intervals

running shoes · track or flat route

The session · 3 blocks · 30 min of work

01

Warm-up

10 min

Never start intervals cold. The first rep should feel easy, not like a shock.

  • Easy jog 1 set · 1200m Conversational throughout.
  • Drills: A-skip, B-skip, high knees, heel flicks 2 sets · 20m each · rest walk back Quick ground contact. Think hot coals.
  • Strides 3 sets · 60m · rest walk back Build to 90% over the 60m, then float out.
02

Main set

15 min

Target pace is your current 5km pace, not your 1km pace. Consistency across all eight beats a fast first two.

  • 400m repeat 8 sets · 400m · rest 60s standing or walking Every rep within 3 seconds of the first. If rep 6 blows up, you started too fast.
03

Cool-down

5 min
  • Easy jog 1 set · 800m Slower than your warm-up jog.
  • Calf and hamstring stretch 1 set · 45s each

Coaching notes

  • Run the first rep 2 to 3 seconds slower than target. Nobody has ever regretted a controlled first interval.
  • 60 seconds of recovery is deliberately short. It keeps the session aerobic rather than turning it into sprint work.
  • Once you can hold all eight within 3 seconds, cut the rest to 45 seconds before you try to run them faster.
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
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RoxHype workout player guiding a sled push, with the next exercise lined up

Where this fits

Running and endurance Intervals, hills, track sessions and long aerobic work. The half of HYROX that is a running race. Station benchmarks Typical and top-10% splits for all eight stations. 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
Running sessions completed in the app15,443
Running workouts saved in the app1,123
Share of all 76,593 completed sessions20.2%
Average effort logged, all sessions6.8 / 10

These figures cover every running session logged in the RoxHype app, not just this one.

Two more like this

Masters 50+ HYROX Workout Built around the two things that change after 50: recovery takes longer and joints tolerate less impact. The aerobic stimulus stays high, the pounding comes down, and every movement has a low-impact alternative written into the notes.
  • 35 min
  • beginner
  • Minimal kit
 Track Workout for HYROX Training A pyramid session on the track: 400, 800, 1200, 800, 400, run at descending effort and rising discipline. It teaches pace judgement in a way a treadmill never can, because nothing holds the speed for you.
  • 40 min
  • intermediate
  • 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.

HYROX Dublin Dublin11–15 Nov 2026 · this week HYROX Düsseldorf Düsseldorf11–15 Nov 2026 · this week HYROX Barcelona Barcelona11–15 Nov 2026 · this week
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Where next

All workouts All workoutsTen categories, every session with a timer Free 8-week training plan Free 8-week training planEvery session, three levels How ready are you? How ready are you?Pick your race and see where your minutes go
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