HYROX training in Sydney
Training for a HYROX race in Sydney? Kinetic Performances gives you a week-by-week plan, full and half race simulations you can run at your gym, and leaderboards to race your friends. When you want a coach, work with a licensed, insured personal trainer through the app.
Two programs that end with a full race
- HYROX 8-Week Race PrepStation practice, engine and strength work, a half simulation in week 4 and a full race simulation in week 8. Three sessions a week.
- Strength to HYROXSix weeks for people who already lift: keep your strength, build your engine, learn the stations and finish with a full simulation.
HYROX workouts
- HYROX 4040 minutes: a warmup, then a 30-minute AMRAP of running, rowing, wall balls and burpee broad jumps.
- Full race simulationAll 8 runs and stations in race order, with a leaderboard for your finish time.
- Half simulation4 runs and 4 stations to check your fitness mid-block.
- Compromised running EMOMRunning straight after wall balls, lunges and burpee broad jumps.
- HYROX strengthSquats, sled push and pull, carries, lunges and wall balls.
- Engine intervals3-minute efforts on the run, SkiErg and rower.
The race, station by station
Weights are for the Open division. Check the current HYROX rulebook for your division before you race.
| # | After each 1 km run | Distance | Open weights |
|---|---|---|---|
| 1 | SkiErg | 1000 m | – |
| 2 | Sled push | 50 m | 152 kg men / 102 kg women, including the sled |
| 3 | Sled pull | 50 m | 103 kg men / 78 kg women, including the sled |
| 4 | Burpee broad jumps | 80 m | – |
| 5 | Rowing | 1000 m | – |
| 6 | Farmers carry | 200 m | 2 × 24 kg men / 2 × 16 kg women |
| 7 | Sandbag lunges | 100 m | 20 kg men / 10 kg women |
| 8 | Wall balls | 75–100 reps | 6 kg men / 4 kg women |
Everything else you need to train for it
- Leaderboards with friends
Post your simulation time or AMRAP rounds and challenge friends to beat it. - A timer that coaches you
Runs, stations and rests on screen, with beeps. Your session survives a locked phone. - Camera form check
Live feedback on squats, lunges and wall balls, judged on your phone. No video is uploaded. - Free health tools
Energy and macro estimates linked to the research behind them.
Questions
How should I prepare for my first HYROX?
Build your running and the eight stations together, then practise running when your legs are tired. Our HYROX 8-Week Race Prep program goes from station practice in week 1 to a half simulation in week 4 and a full race simulation in week 8.
What are the HYROX stations?
Eight 1 km runs, each followed by a station in this order: SkiErg 1000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1000 m, farmers carry 200 m, sandbag lunges 100 m and wall balls.
Do I need a gym?
For full race simulations you need a SkiErg, rower, sled, sandbag, kettlebells or dumbbells and a wall ball. Running, burpee broad jump and engine sessions can be done with less.
Is Kinetic Performances free?
Yes, it’s free to join. Approved trainers can also sell their own paid workouts.
Is Kinetic Performances part of HYROX?
No. It’s independent training. HYROX is a trademark of its owner, and we aren’t affiliated with or endorsed by HYROX.
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