HYROX · AT HOME
Hyrox training at home: a no-equipment workout and its limits
At home you can train the running, the burpee broad jumps and a bodyweight strength base with no equipment. The sleds and the machines need a gym or a class. We found no study of home training for Hyrox, and the research we use links faster times to running, which needs only shoes. Complete starts from your long-term goals, so a session you track or log counts wherever you do it.
What the race asks and what a home has
A Hyrox race is eight rounds. In each round you run 1 km and then do one station, in the same order each time. The table lists the eight stations with what the race asks and what you can do at home.
The home column is our advice. We found no study that tests a home stand-in for any station, and none of the stand-ins matches the race load. Treat them as practice for the movement.
| Station | What the race asks | At home |
|---|---|---|
| 1. SkiErg | 1,000 m | Needs the machine. We have no home stand-in to offer. |
| 2. Sled push | 50 m, 102 to 202 kg including the sled | Needs a sled and a lane. We have no home stand-in to offer. |
| 3. Sled pull | 50 m, 78 to 153 kg including the sled | Needs a sled and a lane. We have no home stand-in to offer. |
| 4. Burpee broad jumps | 80 m | The same movement, with no equipment. You need a strip of floor or grass to jump along, and you can split the distance into passes. |
| 5. Rowing | 1,000 m | Needs the machine. We have no home stand-in to offer. |
| 6. Farmers carry | 200 m, 16 to 32 kg per kettlebell | Carry two heavy bags or dumbbells with your arms straight by your sides. |
| 7. Sandbag lunges | 100 m, 10 to 30 kg | Lunge forward with a loaded backpack on your shoulders. |
| 8. Wall balls | 100 reps, 4 to 9 kg ball | Squat, then throw or press something light overhead, if your ceiling allows. |
- HYROX Singles Rulebook 26/27 (official PDF) checked 18 Oct 2026
- HYROX: The Fitness Race (official site) checked 18 Oct 2026
What the research says
Our research set, checked on 18 October 2026, holds no study of home training or of training without equipment. The studies we found looked at racers with experience, and none of them compared training places.
In 11 recreational athletes in a simulated race, higher VO2max and more endurance training went with faster times. The link held for the run segments and was absent for the station segments. The authors recommend practicing running combined with other Hyrox movements (Brandt and colleagues, 2025).
A second study looked at public results from individual Pro and Elite races, 11,842 from women and 27,854 from men. Running made up about half of total time and had the strongest link to the overall result. The strength stations cost slower athletes more time, so you need enough strength for them (Rappelt and colleagues, 2026).
A third study followed 24 Pro men at an official race. Running speed fell from about 16.1 km/h in run 1 to about 13.6 km/h in run 8 (Gutiérrez-Hellín and colleagues, 2026).
Together they point at the running. It is the biggest block of the race, and it needs no equipment. The same studies say you also need strength for the stations, and a home without sleds and machines limits what you can load. That is a limit of home training, and no study we found says how large it is.
- Brandt et al., Frontiers in Physiology, 2025: acute responses and performance determinants in Hyrox checked 19 Oct 2026
- Rappelt et al., Frontiers in Physiology, 2026: performance development in PRO and ELITE HYROX competitions checked 19 Oct 2026
- Gutiérrez-Hellín et al., Int J Sports Physiol Perform, 2026: relative running intensity and pacing in a HYROX PRO MEN competition checked 19 Oct 2026
The order we train in
We train for Hyrox in this order: an aerobic base first, then more running and plyometrics (jumps and bounds), then brick sessions, then your race strategy. A brick session is a station and a run back to back, in the order the race puts them. We think brick sessions are the best way to train for Hyrox.
Most of that order fits in a living room and a street. An aerobic base is easy running and needs only shoes. Jumps need no equipment. A burpee broad jump and a run make a brick you can do anywhere with room to jump. The sled and the machines are the part you add later, at a gym or a class.
A training week at home
This is general training advice, so move the days to fit your life. Put the brick session after a rest day, because it is hard.
| Day | What you do |
|---|---|
| Monday | Easy run, 30 to 45 minutes, at a pace where you could hold a conversation. |
| Tuesday | Bodyweight strength: squats, lunges, push-ups and a plank, in rounds. Wear a loaded backpack for the squats and lunges when the bodyweight version gets easy. |
| Wednesday | Rest or a walk. |
| Thursday | The burpee and run session below. |
| Friday | Rest or a walk. |
| Saturday | A longer easy run, the longest of your week. |
| Sunday | Rest, or a second bodyweight strength session if you feel fresh. |
A no-equipment brick session from Complete’s workout library
This is Burpee + Run Repeats, a brick session in Complete’s library. It takes about 55 minutes and needs no equipment, only a strip to jump along and a place to run. Each round is a station movement and a run back to back.
A burpee broad jump is a burpee that ends in a jump forward with both feet. Effort 8 out of 10 is hard. The seven sets of 40 meters add up to 280 meters of burpee broad jumps, more than the 80 meters in the race. You run 400 meters after each set. If you are new to hard exercise or have a health condition, ask a clinician before you start.
| Block | What you do |
|---|---|
| Warm-up | Run: 300 meters at effort 3 out of 10. Burpee: 5 reps at effort 4 out of 10. This is a primer only. Keep the pace easy and use the full range of motion. |
| Main | 7 rounds, with 90 seconds of rest between rounds. In each round do Burpee Broad Jumps: 40 meters at effort 7 out of 10. Then Run: 400 meters at effort 8 out of 10. |
| Cool-down | Run: 400 meters at effort 3 out of 10. Jog down easy. |
Scaling the session
If you are new to this, do 4 rounds with 150 seconds of rest, run at effort 6 out of 10 and do fewer burpees per round. That takes about 41 minutes. If you have trained for a while, do the 7 rounds as written. If you want more, do 9 rounds with more burpees, which takes about 62 minutes.
If you have no strip of 40 meters, do the burpees in place and run the 400 meters outside. That is our suggestion, not a library version, and no study tests it.
When you can leave the house
A gym or a Hyrox class has the sled, the SkiErg and the rower. Our guide to Hyrox classes lists what to look for. Until you get there, the work above builds the running, the jumps and a strength base. We cannot say how much of each station a home stand-in covers.
Each station has a guide on this site with the rules and the weights. Read the guide for the station you cannot practice at home, so the standard is familiar when you first meet the machine.
How Complete fits
Complete starts from your long-term goals: build muscle, lose fat, improve cardio, get stronger, general health or become an athlete. They steer what Complete recommends every day, and you do not need a plan to use it.
A home session counts like any other. If your watch records it and it reaches Apple Health, it counts toward your score and the recommendation for each day. You can also log it in the app. Name a session Circuit, Interval or Hyrox, and the app opens the hybrid logging mode, where you log it exercise by exercise, with the distance of each run and the weight and reps of each lift.
If you add a Hyrox race in the app, the plan Complete writes trains the stations as well as the runs. If your watch records HRV and resting heart rate, Complete scores your recovery against your own baseline after about a week of data. If your recovery is red, today’s session turns into rest or an easy session.
Start with your goal. Complete is an iPhone app, free to download, and logging and sharing your workouts on it stay free.
Frequently asked questions
Can I train for Hyrox at home?
You can train the running, the burpee broad jumps and a bodyweight strength base at home. The SkiErg, the rower and the sleds need the machines, and we found no study of home training for Hyrox.
What is a good Hyrox workout with no equipment?
Burpee + Run Repeats, a session in Complete’s workout library: seven rounds of 40 meters of burpee broad jumps into a 400 meter run, with 90 seconds of rest between rounds. It takes about 55 minutes and needs no equipment. Beginners do 4 rounds with 150 seconds of rest.
What can replace the sled, the SkiErg and the rower at home?
We have no home stand-in to offer for them, and we found no study that tests one. A loaded backpack for lunges and two heavy bags for carries load similar movements to the lunges and the carry, but they do not match the race load.
Is running enough to prepare for Hyrox?
Running is the biggest block. In public Pro and Elite results it made up about half of total time and had the strongest link to the overall result. The strength stations cost slower athletes more time, so you need enough strength for them too (Rappelt and colleagues, 2026).
Does Complete count a workout I do at home?
Yes. A session counts toward your score and the recommendation for each day if your watch records it and it reaches Apple Health, or if you log it in the app. You do not need a plan.