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Workouts / Five zones

25 Jul 2026 · HYROX

Five zones

Five zones of ten minutes. Run 700 or 1000 m, then fill the rest of the zone with two movements.

  • Zones
  • 60 min
  • Open & Pro

Equipment: Sled, Box, Wall ball, Kettlebell, Sandbag, Ab wheel

Format

  • 5 min warm-up
  • 5 zones × 10 min, 1 min rest between zones
  • Every zone starts with a 700 m or 1000 m run; the remaining time is the couplet
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and new workouts the day they land. The timer stays free.
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Run it with the timer: open the HYROX timer, pick Custom stations and type the stations of this workout.