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 fantastic video titled The Hardest Interval Session For Runners that’s worth your time. We’ve pulled together the essentials here so you can jump into the workout right now—just head to the full video if you want deeper context.

Key points:

• Eight 500 m runs, each paired with functional-strength work: this is a scaled HYROX format.
• Aim for roughly 2 min 12 sec per 500 m (about 4 min 24 sec 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.
• Maintain your pace splits, monitor your heart rate (zone 5), and move quickly between stations to keep the rest period minimal.

Workout example:

1. Begin with a 5-minute easy jog to warm up.
2. Sprint 500 m in roughly 2:12.
3. Move into the functional-strength portion (e.g., sled push 20 m, sled pull 20 m, farmer’s carry 20 m, 20 lunges, 20 wall balls).
4. Head back and run the next 500 m.
5. Repeat this cycle for all 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 complete.

Closing note: Test this challenging interval, dial back the distance or reps if needed based on where you’re at fitness-wise, and log your splits using the Pacing app. You’ll come away with better pace control and stronger finishes—give it your best shot!

References

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