HYROX Coaching Playbook
Station-by-station coaching cues, common mistakes with fixes, beginner-to-advanced progressions, and race day tips for all 8 HYROX stations. Built for coaches, personal trainers, and gym owners.
How to Use This Coaching Playbook
Whether you're a certified HYROX coach, a personal trainer programming HYROX sessions for clients, or a gym owner running HYROX group classes — this playbook gives you everything you need to coach all 8 HYROX stations with confidence. Each station section includes 4 coaching cues with detailed explanations, 3 common mistakes athletes make (with specific fixes), a 3-tier progression framework from beginner to advanced, 4 observation points to watch during training, and a race day coaching tip for each station.
The 8 HYROX stations covered: SkiErg (1,000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jump (80m), Rowing (1,000m), Farmers Carry (200m), Sandbag Lunges (100m), and Wall Balls (75–100 reps). Each station is separated by a 1km run for a total race distance of approximately 13km.
Frequently Asked Questions
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Power — Sled Push & Farmers Carry Focus
Warm-Up
1. Easy Jog — 3 min at conversational pace
2. Banded Walks — 2×10m each direction
3. Dynamic Mobility — Inchworms × 5
Main Session
1. Sled Push Repeats — 6×25m, 90s rest
Sled Push💡 Low angle, quick feet. Time each rep for consistency
2. Farmers Walk — 5×50m, 60s rest
Farmers Carry💡 Tall posture, long strides, zero drops
3. Banded Glute Bridge — 3×15
Injury Safe💡 Replaces Goblet Squats due to knee concern
4. Wall Sit Holds — 3×45s
💡 Isometric quad work mirrors sled push position
5. Dead Hangs — 3×30s
💡 Grip endurance for farmers carry
Cool-Down
1. Easy Walk — 2 min
2. Quad + Hip Flexor Stretch — 30s each side
3. Deep Breathing — 1 min
Coach's Corner
- • Quality over quantity — if form breaks down, reduce weight. Sloppy reps build bad habits.
- • Focus stations: Sled Push & Farmers Carry. Deep work beats broad work.
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Weekly Planner
A full week of balanced HYROX sessions with intelligent station rotation and rest day placement.
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Template Library
15+ curated HYROX session templates: Engine, Power, Complete Training, Foundation, and Station-Specific.
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Explore Session BuilderRelated Resources
Station Technique Guides
Detailed technique breakdowns for all 8 HYROX stations with pacing strategy.
Fix Your Weakest Station
Targeted improvement plans with exercises, benchmarks, and sample training weeks.
Free Training Plans
8-week beginner, 10-week intermediate, and 12-week advanced HYROX programmes.
Session Builder
Generate HYROX workouts based on your equipment, time, and target stations.
Pace Calculator
Get personalised split targets for every station and run segment.
Personalised Plan Builder PRO
Training programmes personalised to your schedule, equipment, and weaknesses — adapts as you train.