HYROX on the Road
Runs, a band standing in for the SkiErg, lunges and burpee broad jumps.
Coach's note
Four rounds in order: run, pulldowns, lunges, broad jumps, then 90 seconds' rest. Drive the pulldowns fast with straight-ish arms, like the SkiErg's double pull — it is the closest a band gets.
The session
- 1
Compromised Run
4 sets · 400 m · 2 min · 12.7–13.5 km/h · 4:27–4:44 /km
Run immediately after a station to train the transition.
- 2
Band Lat Pulldown
4 x 30
Band anchored overhead, pull to the chest. Done fast, the double pull of a SkiErg.
- 3
Alternating Lunge
4 x 20
Step forward, back knee to the floor, push back. Alternate legs.
- 4
Burpee Broad Jump
4 x 10 · rest 90s
80m burpee broad jumps. Control breathing, consistent jump distance.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start HYROX on the Road as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore HYROX workouts
- Sled Combo1 km run, sled push, 1 km run, sled pull — three rounds.
- Wall Ball Finisher1 km at race pace straight into 100 wall balls, twice.
- Full Back HalfFour 1 km runs with stations 5 to 8 between them.
- Station IntervalsWall balls, SkiErg and sled push as repeats with fixed rest.
- Half SimulationFour 1 km runs broken by four stations, at race weight.
- Full Race SimulationAll eight runs and all eight stations in race order.
- HYROX with DumbbellsThree 1 km runs, each into a station you can do with dumbbells.