Train for HYROX in Stockholm 2025 – from running intervals to wall balls

HYROX is being talked about more and more – and with good reason. It is a competition format that combines endurance, strength, and functional training in a way that both challenges and inspires. The competition is standardized worldwide, which means that as a participant you can compare yourself to others whether you compete in Stockholm, Hamburg, or Chicago. But what exactly makes HYROX so popular – and how can you train to perform?

What is HYROX?

HYROX is an indoor competition where participants run a total of 8 kilometers, divided into 1 km intervals between each station. Between each run, there is a functional training challenge. The competition is the same for everyone – same distances, same exercises, same challenge.

This makes HYROX more than just a race. It’s not an obstacle course, it’s not CrossFit, and it’s not a regular running race. It’s a combination that requires you to be equally good at several things: running efficiently, handling heavy weights, and maintaining a steady heart rate all the way.

The stations – a closer look

HYROX consists of eight stations, alternated with running – and each station tests the body in its own way:

1. SkiErg (1000 m) – A standing "rowing" focusing on cardio, shoulders, and core.

2. Sled Push – A heavy sled must be pushed forward over artificial turf. Here the choice of shoes is critical – a pair of stable and responsive shoes gives you both grip and drive.

3. Sled Pull – Now you pull the same sled with a rope. The upper body works, but the feet's contact with the ground is also important.

4. Burpee Broad Jumps – A hybrid of burpees and long jumps. Here you benefit from having a light shoe that moves with you without being unstable.

5. Rowing Machine (1000 m) – A station where technique, pace, and endurance meet.

6. Farmers Carry – Two heavy weights, straight arms, firm grip – and a shoe that keeps you upright even when you're tired.

7. Sandbag Lunges – Lunges with a sandbag on your shoulders. Here it quickly becomes clear if the shoe provides the right balance and foot contact.

8. Wall Balls – 100 repetitions of squats with ball throws – and yes, it's as brutal as it sounds when your heart rate is already maxed out.

In all this, high demands are placed on your equipment – especially the shoes. A HYROX shoe must be light and responsive enough for 8 km of running, but also stable enough for stations where power transfer and grip are crucial.

The right shoes for the mix – Topo Athletic

Here Topo Athletic has managed to create two models that really stand out in HYROX contexts: Topo Specter 2 and Topo Cyclone 3.

Specter 2 is a great choice for those who want a slightly more cushioned feel but still maintain ground contact. The shoe combines a light midsole with aggressive responsiveness, making it excellent for running without compromising at stations like wall balls or burpee broad jumps.

If you want even more ground-level control and stability, Cyclone 3 is an awesome option. It has a slightly more direct feel, with a lower drop and better lateral stability – perfect for farmers carry and sled, where you need to stand firm with every step.

Both models have the typical Topo fit: roomy toe box, snug heel, and stable midfoot – something that really makes a difference when your feet work in multiple directions during the competition.

Training plan – how to prepare yourself

HYROX requires both endurance and strength – and that you can switch between them. Here is an example of a weekly plan that prepares you both physically and mentally:

Monday – Intervals & strength

• 6 x 1 km running at race pace

• 3 sets: sled push (or prowler), sled pull, wall balls

Tuesday – Grip & core

• Farmers carry intervals

• Planks with rotation

• Rowing machine + burpee broad jumps (AMRAP 12 min)

Thursday – Long run & station technique

• 3 km warm-up

• 4 rounds: 500 m running + 500 m SkiErg + 500 m running + 15 lunges + 20 wall balls

Saturday – HYROX simulation

• 1 km running + 1 HYROX station – do the entire series as far as you can (choose lighter weights if needed)

Sunday – Active rest

• Easy jog, mobility, swimming or cycling

HYROX – for everyone

With several competition categories – from Open to Pro, as well as team classes – HYROX is truly accessible to everyone. You can compete individually, in pairs, or as part of a four-person team, which also makes it a social and inclusive form of training.