Strength training for Hyrox runners

By JuanPa, creator of TrainingForever · Updated on 5 November 2026

Strength for Hyrox runners is the station work and accessory strength that supports the running between stations: movements with video, set progression across the block and RPE tracking. It does not replace the general strength guide for runners; it makes it specific to the hybrid format.

TrainingForever is a Spanish platform for endurance and strength coaches: free up to 5 active athletes; after that, 0,99 € per active athlete per month, capped at 49 €/month. The coach leads, the AI Assistant helps.

Why does strength matter in Hyrox?

In Hyrox, the run is broken up by stations that demand power, stability and movement economy under fatigue. If you only run, the stations degrade; if you only do stations, run quality drops. The coach needs a clear library and a weekly progression.

What does the video library offer?

TrainingForever includes 67 video exercises, filterable by muscle group, equipment and movement pattern. The athlete watches the movement on their phone right before the set.

TrainingForever strength exercise library with wall ball and lunge videos — The video exercise library, ready for your station sessions

Romanian deadlift exercise card with video in TrainingForever — Each exercise with its video and cues

How do you progress across the block?

Table 1. Progression ideas (adjust to each athlete; no invented benchmark figures)
Phase	Goal	What to adjust
Learning	Movement quality	More rest, less density
Build	Density	More sets or less rest
Specific	Running fatigue	Stations after running segments
Deload	Freshness	Keep quality, reduce volume

TrainingForever strength session editor with sets and reps — Sets, reps and rest in the strength editor

How does the athlete follow it?

On their phone they see the strength session with sets, reps, tempo and the video for each exercise. Feedback goes back to their profile.

Athlete mobile view of a strength and running session in TrainingForever — This is how your athlete sees it on their phone

Frequently asked questions

Are there exercises designed for Hyrox?

You can filter the library and add your own stations with video. Hyrox, as a brand, does not define the catalogue: you define it according to your method.

How many exercises does TrainingForever include?

67 strength exercises on video to start with, plus any you upload yourself.

Can I combine strength and running on the same day?

Yes, with a hybrid session or with strength and running on the same day in the weekly plan. See hybrid sessions.

Where does this fit with «classic» strength for runners?

The strength guide for endurance runners covers general work. This post focuses on stations and progression for the hybrid format; the two complement each other.