Eight stations, in race order. A 1 km run before each.

1after run 1SkiErg1000 m

2after run 2Sled Push4 × 12.5 m

3after run 3Sled Pull4 × 12.5 m

4after run 4Burpee Broad Jumps80 m

5after run 5Rowing1000 m

6after run 6Farmers Carry200 m

7after run 7Sandbag Lunges100 m

8after run 8Wall Balls100 reps

Order and distances checked against the HYROX 26/27 Singles Rulebook (PDF), each preceded by a 1 km run.

Mark my weak stations

Fill it in after your next sim race. Or plan your race-day splits.

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Plan the race from the sofa

Pace band calculatorType a goal time, get every split and a wrist band to print.Winter training planTwelve printable weeks of runs, strength and simulations.Pacing strategyHow a finish time divides between runs, stations and Roxzone.Station order and weightsDistances and weights for every division.Indoor workout builderTreadmill, rower and bike sessions with pace targets and cue cards.Treadmill intervalsSix winter sessions with belt speed and incline.Pace to treadmillOutdoor pace to belt speed and incline, with a table.Shoe mileage trackerLog runs against up to eight pairs, with wear-check reminders and cost per distance.The winter shoe log, step by stepA two-pair worked log from December into January, every sum shown.January ramp plannerFour weeks of volume in, a week-by-week table out.Ramp guideTwo worked eight-week examples, in minutes and in kilometres.Cold weather run plannerSunrise, sunset and twilight for each winter date, a pace range for the cold and a layer list.

Pin it on. Print it out.

Set a target for every run and station, log what actually happened, and see exactly where the race leaks time.

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Independent guide. HYROX is a trademark of its owner.

Racing a Turkey Trot?

Turkey Trot 5K plannerTarget time to splits per km and per mile, a 7-day routine, race-morning timeline and a bib card.

Marathon race week?

Pace bands for every goal from 3:00 to 5:30 in miles and kilometres, a seven-day countdown and kit list, a pass-time chart that tells your crew where to look up, and ten finish-line signs. One printable download for a big-city fall marathon.

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Find the station that's costing you minutes.

Eight stations, in race order. A 1 km run before each.

Plan the race from the sofa

Pin it on. Print it out.

Racing a Turkey Trot?

Marathon race week?

Know what every segment should cost.