1 km Repeats
Six 1 km reps at race pace off 60 seconds.
Coach's note
The race is eight 1 km runs. One pace, every rep — the last should match the first.
The session
- 1
Warm-up Jog
1500 m · 9 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy conversational jog to open a session.
- 2
Strides
4 sets · 100 m · 20s · rest 60s
Short accelerations to race pace. Relaxed, fast turnover.
- 3
1km Run
6 sets · 1000 m · 5 min · rest 60s · 11.6–12.4 km/h · 4:51–5:09 /km
Race-pace 1km repeat, the bread and butter of HYROX.
- 4
Cooldown Jog
1000 m · 6 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy jog to flush the legs after hard work.
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 1 km Repeats 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 free