60-minute HYROX station circuit: a ready-to-run session

A single, coach-backed session for recreational and ambitious HYROX athletes who want to practice every station and transitions.

Use this HYROX station circuit when you want one practical, structured training session that practices every station, sharpens transitions, and gives exact reps, weights, and timings you can walk into the gym and run.

Warm-up (10 minutes) and setup

Spend 10 minutes moving well and setting up your stations so transitions are smooth. Follow this order and keep transitions intentional.

Warm-up, 10 minutes total

• 3 minutes easy jog or row to raise heart rate. Keep it conversational. 2 of 10 on perceived effort.
• 5 minutes dynamic mobility circuit, perform once: 10 walking lunges, 10 leg swings each side, 10 arm circles forward and back, 10 world’s greatest stretches total.
• 2 minutes progressive build: 3 x 20 to 30 m strides, increase to near race effort for the last stride.

Setup checklist

• Lay out stations in the order you will use them and leave 1 to 2 meters between for quick transitions. Pre-load sleds to your chosen weight, place kettlebells or dumbbells for farmer carry, have sandbag or sandbag alternative ready, set wall ball, rower and ski erg screens visible.
• Decide scaling before you start so you do not pause between rounds. Aim to keep station transitions under 45 seconds, including grabbing equipment and a quick breath.

40-minute station circuit, exact reps, weights, timings and scaling

Structure: 4 rounds, each round includes a 400 m run then two HYROX-style stations. Keep rounds continuous, rest 60 to 90 seconds between rounds. Total time goal including rests about 40 minutes.

Round layout and station details Round 1

• 400 m run, steady but controlled, target effort 6 to 7 out of 10.
• Sled push, 30 m. Easy 40 kg 88 lb, Standard 70 kg 154 lb, Hard 90 kg 198 lb. Push steady, low hips, breathe. Clock it and aim to be consistent each round.
• Sled pull, 30 m. Easy 30 kg 66 lb, Standard 50 kg 110 lb, Hard 70 kg 154 lb, using harness and sled rope.

Round 2

• 400 m run, try to hold the same pace as round 1 or slightly faster for race simulation.
• Ski erg, 500 m. Easy 250 m, Standard 500 m, Hard 750 m. Use powerful, consistent pulls, avoid arms-only swings.
• Row, 250 m. Easy 150 m, Standard 250 m, Hard 350 m. Keep 24 to 28 strokes per minute.

Round 3

• 400 m run.
• Farmer carry, 40 m total (20 m out and back counts). Easy two 16 kg 35 lb dumbbells, Standard two 24 kg 53 lb dumbbells, Hard two 32 kg 70 lb dumbbells or heavy farmer handles.
• Sandbag lunges, 40 m (20 m each leg counts as one way). Easy 10 kg 22 lb, Standard 20 kg 44 lb, Hard 30 kg 66 lb. Step carefully, control the descent.

Round 4

• 400 m run.
• Wall balls, 50 reps. Easy 6 kg 13 lb to 8 kg 18 lb, Standard 9 kg 20 lb for women and 9 to 10 kg 20 to 22 lb for men, Hard 10 to 12 kg 22 to 26 lb. Break sets as needed, aim for 3 to 5 sets.
• Burpee broad jumps, 40 m total or 15 to 20 burpees if space limited. Easy reduce to 20 m or 10 burpees, Standard as above, Hard increase to 50 m or 25 burpees.

Timing, pacing and how to scale

• Keep station work unbroken where possible, but stop the clock and breathe if form breaks. Transition time counts toward your session, so rehearse quick equipment changes. Use the easy tier if you cannot maintain movement quality.
• If 4 rounds feels too much, drop to 3 rounds and add an extra 90 seconds rest between rounds. If 4 rounds is easy, reduce rests to 30 to 45 seconds or increase weights or distances on the hard tier.
• This circuit doubles as a HYROX workout for conditioning and station practice, so treat each round like a micro race effort, not an all out sprint.

Progressions, frequency and coach cues

How often to use this HYROX training session

• General use: 1 session per week fits most plans when you also run, lift and recover. Use it as your key conditioning day.
• Build phase: 1 to 2 times per week for 3 to 6 weeks if you are preparing for a race and can recover between sessions.

Progressions across weeks

• Week to week, pick one variable to increase: weight, distance, or reduce rest. Example progression: week 1 maintain weights and rest, week 2 reduce rest by 15 seconds, week 3 increase sled and farmer carry weight by 10 percent, week 4 add one extra round or extend SkiErg to 600 m.

Quick coach cues

• Pacing on runs: start controlled, use perceived effort 6 to 7, avoid redlining early. Use the first 400 m to establish your breathing. That will make your station performance steadier.
• Station transitions: pre-rack or pre-load equipment. Move with purpose, not panic. Take one full diaphragmatic breath before starting the next station.
• Strength management: when fatigue hits, shorten sets rather than slowing every rep to preserve power. For example break 50 wall balls into 5 sets of 10 or 3 sets of 16 plus finishers.

Record and review

• Time each round and each station. Track the total rounds completed and per station splits. Use those numbers to guide the next session, either chasing consistency or planned overload.

Safety note

• If anything hurts sharply or form collapses, scale down immediately. This session is demanding, but controlled progression wins on race day.

Conclusion

This 60 minute HYROX station circuit gives you a single, ready to run session that practices every station and the real work of station transitions. Use the easy, standard, and hard tiers to match current fitness, track your times, and progress one variable each week. If you want a training plan that folds this session into a weekly structure and adjusts progressions automatically, consider using a personalized Start to Hyrox plan to build structure and confidence.