Race Day Countdown
Sunday, December 6, 2026
⚠️ Disclaimer: I am not a personal trainer or certified fitness professional. This program is based entirely on my own personal experience training for HYROX. It is not medical advice. Please consult a healthcare provider before starting any new exercise program. Listen to your body and modify as needed.
ℹ️ The Roxer is an independent training app and is not affiliated with, endorsed by, or sponsored by HYROX. HYROX is a trademark of its respective owners.
What is HYROX?
HYROX is a global fitness race: run 1km, complete a workout station, repeat 8 times. Every race, every city, every athlete — same course. Your result is your benchmark against the world.
Race Format
🏃8 × 1km Runs
Between every station — 8km total running
🔥Burpee Broad Jump
80m — the race-breaker
🦵Sandbag Lunges
100m (10kg women Open)
🏀Wall Balls
100 reps (4kg women Open)
First-Race Goal
Women Open finish time: 1:30–2:00 hours. Wall balls use a 4kg (~9lb) ball. Build everything around running first — it's the biggest predictor of your time.