Hyrox Compromised Running — Run/Station Intervals
The signature Hyrox session — running under fatigue. Alternating ~1 km run efforts with a functional station (lunges, swings, burpees) so legs are pre-fatigued, exactly like race day. ~45 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Running Treadmill 4 × ~1 km (or 4-5 min) at goal race pace, RPE 7-8. Each run follows a station — start already fatigued. Outdoor 1 km substitutes directly. 4 × 4:30 · rest 30s | 4 | 4:30 | 30s |
| 02 | Bodyweight Walking Lunge Pre-run station round 1. ~50 m / 40 s, then straight into the run. 1 × 45s · rest 15s | 1 | 45s | 15s |
| 03 | Two-Handed Kettlebell Swing Pre-run station round 2. 40 s hard hinge, then run on tired posterior chain. 1 × 45s · rest 15s | 1 | 45s | 15s |
| 04 | Kettlebell Thruster Pre-run station round 3 — wall-ball pattern substitute (no wall-ball id in library). Squat-to-overhead, 40 s, then run. 1 × 45s · rest 15s | 1 | 45s | 15s |
| 05 | Burpee Pre-run station round 4 — burpee-broad-jump substitute. 40 s, then final run. 1 × 45s · rest 15s | 1 | 45s | 15s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Skill is pacing off fatigue, not max speed: hold goal race pace on runs (RPE 7-8), re-settle within 100 m after each station. Stations are pre-fatigue, not the workout — RPE 8, clean reps, no grinding. Run all 4 rounds continuously on listed transition rest; if run pace drops >~15% off round 1, lighten the stations. Treadmill or outdoor both fine. Lunges/swings/burpees can take added DB or KB load if RPE 8 isn't reached. Stop a round if running form breaks down.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Hyrox Compromised Running — Run/Station Intervals template?
Skill is pacing off fatigue, not max speed: hold goal race pace on runs (RPE 7-8), re-settle within 100 m after each station. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Hyrox Compromised Running — Run/Station Intervals, and how long does it take?
Hyrox Compromised Running — Run/Station Intervals runs 5 movements and about 8 working sets, roughly 36 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Run/Station Intervals version different?
Hyrox Compromised Running — Run/Station Intervals is the run/station intervals cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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