Hyrox Testing – Marker Sessions 🏋️♂️🏃♂️
Is Your Current Training Plan Moving the Needle?
It’s always good to have a benchmark to see if your training is really moving the needle. I like to call these marker sessions.
It doesn’t have to be this Hyrox test, (see below) it could be any session. The key is to use the same weight, same distances, and record your time. Then, retest every 5–6 weeks and track your progress.
We called these marker sessions in my track days. I would have 3-5 different session that I knew if I hit a certain time, I was in race shape. This gives you a lot of confidence going into a race.
You can have different tests over different time periods depending on your training focus:
✅ 15 mins
✅ 30 mins
✅ 45 mins
Develop your own marker session and use them to track your progress.
Hyrox Test:
1000m Run (treadmill at 2% incline)
50 Burpee Broad Jumps (90 cm)
100 Stationary Lunges
1000m Row
30 Push Up (Hand Release)
100 Wall Balls (6kg male / 4 kg female)
Record your time. _____
🏋️🏃 My new Hyrox training program is live. Learn more
Keep stacking and stay consistent.
Rod