The hidden decider in HYROX is aerobic capacity. How quickly your heart rate drops between stations determines how well you hold up in the second half of the race. The Engine session is designed to build that capacity.
Three types of work
Low intensity
Long, continuous running or erg work at a conversational pace. It looks boring, but it's the only block that builds your base.
Threshold
8-20 minute blocks at a pace where talking gets hard but is still sustainable. The work closest to race pace.
Intervals
400-1000 meter repeats with controlled rest. Develops running economy and peak capacity.
Why do ergometers matter?
The SkiErg and rower are two of the race's stations, but their training value goes beyond that. Both deliver a high aerobic stimulus with less joint stress than running. That makes them ideal for athletes who want more volume but can't handle more running load.
How is it measured?
Paces are set by testing, not guessing. Zones are calculated from your first level test results, and each session gives you a target range. You'll find the logic behind low-intensity work in our Zone 2 guide, and the role of running in HYROX on the HYROX page in our running guide.
Try this session.
Message us to book a spot and a level test; we'll find a time that works together.
Weekdays 06:00 - 23:00
