A HYROX workout is built around the exact structure of a HYROX race: 8 x 1km runs alternated with 8 functional workout stations. That format shapes every training session — the run is never separate from the strength work, and the strength work is never separate from the run.

The eight stations are, in order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. A true HYROX workout trains you to move between running and stations without the wheels falling off.

Compromised running: a run block followed immediately by a station, repeated. This teaches your legs to run on fatigued muscles — the single biggest predictor of a strong HYROX time.

Threshold intervals: 3-6 minute run efforts at your target race pace, building your engine to hold splits when the sled and lunges try to blow you up.

Strength endurance: high-rep sled, wall ball, and lunge work — the exact patterns you'll repeat on race day, trained heavy enough to make race weight feel light.

Long aerobic: one longer run or ski/row session to build the aerobic base that lets you recover between stations.

Race simulations: partial or full HYROX efforts every 3-4 weeks to test pacing, transitions, and mental strategy.

Generic HYROX workouts prescribe the same paces to every athlete. A coached HYROX workout is written to your current fitness, tested paces, and race calendar — so a session labelled 'threshold' means your threshold, not a template's.

That's the entire premise of Team Hogan's coaching system: every run has a pace, every station has a target, and every session is reviewed.