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Workouts / Run drills and pace intervals

29 Jun 2026 · HYROX

Run drills and pace intervals

Easy warm-up runs, running drills and strides, then nine reps alternating 300 m at 5 km pace and 500 m at 10 km pace.

  • Running
  • 55 min
  • Open & Pro

Warm-up

  • 3 × 500 m at 5:30-6:00 per km
  • 4 × 300 m from 6:00 per km, getting faster
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.