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
- Mixed-distance intervals
running track · watch
The session · 3 blocks · 40 min of work
01
Warm-up
12 min- Easy jog 1 set · 1600m Four laps, easy.
- Dynamic drills and leg swings 1 set · 5 min
- Strides 4 sets · 80m · rest walk back
02
Pyramid
22 minRest is half the time of the rep you just ran.
- 400m 1 set · 400m · rest 60s 5km pace. This is the easy one, treat it that way.
- 800m 1 set · 800m · rest 2:00 10km pace. Even laps.
- 1200m 1 set · 1200m · rest 3:00 Threshold. Comfortably hard, you could speak three words.
- 800m 1 set · 800m · rest 2:00 Match the first 800m. This is the rep that matters.
- 400m 1 set · 400m Fastest of the day. Empty the tank.
03
Cool-down
6 min- Easy jog and walk 1 set · 1000m
- Hip and calf stretch 1 set · 60s each
Coaching notes
- The second 800m is the whole session. If it is more than 8 seconds slower than the first, your 1200m was too aggressive.
- Run the bends relaxed and the straights with intent. Fighting the corners costs more than it looks.
- Track work once a week is plenty. The rest of your running volume should be easy enough to hold a conversation.
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. 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 app | 15,443 |
| Running workouts saved in the app | 1,123 |
| Share of all 76,593 completed sessions | 20.2% |
| Average effort logged, all sessions | 6.8 / 10 |
These figures cover every running session logged in the RoxHype app, not just this one.
Two more like this
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
- 35 min
- advanced
- 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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