HYROX Run-Strong Intervals

Workout - HYROX Run-Strong Intervals

• 5min @ 6'00''/km
• 8 lots of:
  • 500m @ 4'24''/km
  • 2min rest
• 5min @ 6'30''/km

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Intro: The Running Channel has a video titled The Hardest Interval Session For Runners worth your time. The essentials are below so you can run the workout today. Watch the full video for deeper context.

Key points:

• Eight 500 m runs, each paired with functional-strength work. A scaled HYROX format.
• Aim for roughly 2:12 per 500 m (about 4:24 per km) to stay in a high-intensity zone.
• Functional stations include sled push/pull, farmer’s carry, lunges, wall balls, and rowing. Substitute whatever movement works for you and your space.
• Hold your pace splits, watch your heart rate (zone 5), and move quickly between stations.

Workout example:

1. 5-minute easy jog to warm up.
2. Sprint 500 m in roughly 2:12.
3. Functional-strength portion (e.g., sled push 20 m, sled pull 20 m, farmer’s carry 20 m, 20 lunges, 20 wall balls).
4. Run the next 500 m.
5. Repeat for 8 rounds total (4 km of running plus 8 strength stations).

Pro tip: a GPS watch or the Pacing app makes it easy to dial in your 2:12 split and get an alert when each lap is done.

Closing note: try this interval. Dial back the distance or reps to your fitness and log your splits in the Pacing app.

References

• The Hardest Interval Session For Runners - YouTube (YouTube Video)