Cardio sessionFree
HYROX Engine – Ski, Row and Run, 60 Minutes
Link machines and running like on race day
68
min
Ski erg, rower and running blocks at race pace, linked with little rest.
What does the session look like?
1 h 8 min
Total time
78
Training load
Running
Ski-erg
Rowing
Running
01 h 8 min
Some values are estimated because there is no athlete profile.
Time in each zone
Z1 · 16 min (24%) Z2 · 10 min (15%) Z4 · 42 min (62%)
Step by step
Running
Warm up
- 10 min at Z1 → Z2 (Easy jog, then walk straight to the ski erg)
Ski-erg
Ski4 ×
- 500 m at Z4, RPE 7 (Race pace: hinge from the hips, steady rhythm)
- rest: 1 min at Z1 (Walk to the rower after the last rep)
4 × (500 m at Z4, RPE 7 / 1 min at Z1)
Rowing
Row4 ×
- 500 m at Z4, 26–28 strokes/min (Race pace: strong legs, relaxed grip)
- rest: 1 min at Z1 (Walk to the start line after the last rep)
4 × (500 m at Z4, 26–28 strokes/min / 1 min at Z1)
Running
Compromised running4 ×
- 1 km at Z4, RPE 7 (Race pace on tired legs: short quick steps for the first 200 m)
- rest: 1 min at Z1 (Walk)
4 × (1 km at Z4, RPE 7 / 1 min at Z1)
Cool down
- 4 min at Z1 (Easy walk)
Who is it for?
People preparing for a HYROX race or a fitness competition.
Who is it not for?
Beginners who have not yet learned the ski erg and rower.
