Half of a HYROX race is running: 8 x 1 km. This session teaches you what race pace feels like, and how to keep running when you recover.
3 x 1200 m
- 1200 m run at race pace (RPE 7-8)
- 400 m recovery run at easy pace (RPE 4-5)
- 1:00 standing rest
Programmed by our coaches for the CrossFit W HYROX class on Monday 7 July 2025.
Target effort: RPE 7-8 out of 10
The intervals should feel challenging towards the end, but never all out.
Keep running during the 400 m recovery. Learning to recover while moving is exactly what you need between HYROX stations.
| Level | How to do it |
|---|---|
| Beginner | 3 x 800 m with 200 m easy recovery. |
| Intermediate | As written. |
| Pro | As written, with all three intervals within 5 seconds of each other. |
- Your race pace is the pace you could hold for 8 km. If you cannot talk in short sentences, it is too fast.
- Note your three split times. A steady or slightly faster last interval is the goal.
- Relax your shoulders and hands. Tension costs energy you need later.
- Stay on a flat route or a treadmill, so your pace is comparable.
Most athletes lose more time in the runs than on the stations, usually by starting too fast. Practising race pace in a controlled setting gives you a reliable feel for it.
The active recovery mimics the Roxzone: you keep moving while your heart rate drops.
Do this workout with a coach
Every week we program HYROX workouts like this one at CrossFit W, with the same stations as on race day.
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