Programme and duration
Change machine after each work interval. Four intervals means two bouts on each machine, not four rounds of both. Concept2 prescribes just-under-maximal effort and 1–3 minutes between bouts: this is a demanding session rather than easy endurance. Four intervals with one-minute rests take 19 minutes; eight with three-minute rests take 53 minutes. Add a warm-up and cool-down.
Goal and result to record
Record distance and pace separately for each machine, along with rest durations and perceived effort. This page has no universal RX score. Keep settings consistent for comparisons and do not combine machine distances to infer a HYROX performance.
Prepare the session
Check that both machines are available, the rowing straps are set and the SkiErg area is clear. Prepare progressively, especially before demanding intervals. Take unhurried transitions and set up properly rather than rushing between machines.
Adaptations and intensity
For an initial approach, use four bouts at comfortable effort with sufficient recovery. This lower intensity is an adaptation of the source session. Shorten work periods if necessary and record the selected duration rather than comparing that version with the full format.
During easy phases, keep breathing comfortable enough to speak in sentences. Slow down or end the block if technique breaks down. Stop the session for unusual pain or dizziness.
How it fits HYROX preparation
Rowing and SkiErg work feature in the race. This session can complement machine practice but does not replace running or the other stations. It comes from Concept2 and is not an official HYROX event.
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