Hyrox training tips
Eight runs, eight stations, one clock. Hyrox rewards pacing and technique far more than raw strength. Here is how we train for it in Malta — and the kit we use to do it.
The eight stations
1000 m Ski Erg
Long, patient strokes. Drive with the hips and lats, not the arms — target a stroke rate near 32–36 and finish with something left for the sled.
50 m Sled Push
Low body angle, straight arms, short choppy steps. Never stop moving: restarting a loaded sled costs far more than a slow, steady push.
50 m Sled Pull
Hand over hand, hips back, heels planted. Rope the sled in bursts and reset your feet rather than fighting it standing tall.
80 m Burpee Broad Jump
Step down, jump out. Distance per rep beats speed per rep — aim for consistent jumps instead of a fast start and a crawl.
1000 m Row
Negative split it. Open two to three seconds slower than target pace, settle, then build the last 300 m.
200 m Farmers Carry
Brace the trunk, breathe shallow, walk tall. Plan one grip reset rather than dropping the handles in panic.
100 m Sandbag Lunges
Bag high on the shoulders, short strides, knee taps light. Cadence wins this station.
100 Wall Balls
Break them into sets before you have to — 25/25/20/15/15 with five-second rests beats one long grind and a stall.
Four sessions that move the needle
Compromised running
Run 1 km, do a station, run again. Your legs need to learn what running feels like after a sled push — race day is 8 km of running broken into eight pieces.
Sled strength
Heavy 15–20 m pushes with full recovery, once a week. Build the raw force so race weight feels like a jog, then train lighter sleds for speed.
Grip and core
Farmers holds, dead hangs and loaded carries twice a week. Grip fails long before your lungs do on the carry and pull stations.
Erg intervals
500 m repeats on the rower and ski erg at target race pace. Same machine, same damper, same numbers every week so pacing becomes automatic.
Race-day pacing rules
- Run the first kilometre slower than feels right — everyone pays for a fast opener at the sled.
- Breathe before you work. Two deep breaths at every station entry costs three seconds and saves thirty.
- Break wall balls before failure, not after. The set you rescue is the set that saves your time.
Train on the real thing
Sleds, ergs, wall ball targets and plyo boxes — delivered across Malta and Gozo.