Durability Blocks
Durability test block and training plans for HYROX athletes

Dial in your next training block.

HYROX is eight 1 km runs and eight stations, and fatigue builds through every one. Your capacity doesn't show where your race is losing time. The test block does: it measures how much each station and each run slows under fatigue, ranks them, and points your next block at the biggest losses.

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Station tax
EXAMPLE / RANKED
  1. 1sled push+21.4%
  2. 2wall balls+17.8%
  3. 3sandbag lunges+12.3%
  4. 4burpee broad jumps+9.6%
  5. 5farmers carry+6.1%

Focus bucket: Max Force

Durability

What you keep under fatigue

Capacity is what you can do fresh: your best 1 km, your best sled push. Durability is how much of that you keep as fatigue builds. In endurance research it's described as how much, and how soon, performance drops during long or repeated efforts.

Many athletes treat HYROX as a capacity test. It's a durability test. Two athletes with the same capacity can finish minutes apart, because one loses more after every run and every station.

That loss is the durability tax. The test block measures it for each station and each run, and shows which gap you have: a capacity gap, where you're slow even fresh and the tax is small, or a durability gap, where the tax is large and what you can do fresh falls away under fatigue. Your next training block goes after that gap.

One run tax
EXAMPLE
1 km fresh4:00
1 km straight off the sled push4:24
Same athlete, same week+10.0%
What the test block gives you
8

station taxes

How much a station slows after a 1 km run. Each station at half race dose, straight off 1 km at your Day 0 speed, against the same test done fresh earlier that day.

7

run taxes

How much a 1 km run slows after a station. 1 km all out straight off each station at race dose, against your Day 9 time trial. Wall balls end the race, so they have no run tax.

17

test days

Two time trials, eight station days, seven run days. Rest days can go anywhere. They only widen the spacing.

A focus bucket and a run-list aim

The station list picks your focus: the non-engine bucket with the highest mean station tax. The run list aims your engine work: the top station, plus any within 2 points of it.

Every test block saved

Each test block is stored with the rules version it was scored under. Retest in the same order, both time trials included, and compare one test block with the last.

After the test block

Then train the tax

Your focus bucket points to one of four training plans, each 8 or 12 weeks counted back from your race date. Each is built from your own test block: your Day 0 and Day 9 times set the run paces, your division sets the loads, and the engine check decides whether your week protects easy volume. It fits 5 to 10 or more hours a week.

  • sled push and sled pull

    Max Force

    For athletes whose sled push and sled pull carry the highest station tax.

    See the plan
  • burpee broad jumps and wall balls

    Power-Endurance

    For athletes whose burpee broad jumps and wall balls carry the highest station tax.

    See the plan
  • farmers carry

    Grip + Structure

    For athletes whose farmers carry carries the highest station tax.

    See the plan
  • sandbag lunges

    Eccentric + Unilateral

    For athletes whose sandbag lunges carries the highest station tax.

    See the plan

Buying a plan needs a finished test block, because the plan is built from it. If your plan isn't on sale yet, join its waitlist from your results and we'll email you when it is.

Who it's for

Built for HYROX athletes

  1. 01

    Experienced HYROX athletes

    You train consistently, can handle repeated max-effort tests, and want to train what limits you on race day rather than follow a generic plan.

  2. 02

    12 weeks or more from race day

    Three weeks for the test block's seventeen test days, eight weeks for the training block, and one week of buffer for recovery days if you need them.

  3. 03

    Already in your taper

    Test each station fresh during your taper, then compare against your race splits. Five short sessions from 13 days out, with nothing all out in the final three days.

  4. 04

    Planning your next training block

    You want to know where fatigue costs you most, not just which station is slowest fresh. Your worst station fresh is often not your biggest leak.

  5. 05

    Solo or doubles

    Solo athletes in any Open or Pro division test at their division's load. Doubles partners each run the test block on their own account, then compare lists to see where each of you is strongest and who should take more of each station.

  6. 06

    Access to the kit

    A track, a motorized treadmill, a curved treadmill or a flat measured loop for the runs, and every station at your division's load. The same equipment for the whole test block.

You must be 18 or older to create an account.

The test block

Day 0 to day 16

BaselinesStation daysRun days
  1. 00
    Anchor
    1 km all out

    1 km all out on a track. Sets your treadmill speed for Days 1 to 8.

  2. 01
    Station day
    burpee broad jumps

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    40 m
  3. 02
    Station day
    SkiErg

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    500 m
  4. 03
    Station day
    sled pull

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    25 m
  5. 04
    Station day
    sandbag lunges

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    50 m
  6. 05
    Station day
    row

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    500 m
  7. 06
    Station day
    wall balls

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    50 reps, timed including breaks
  8. 07
    Station day
    farmers carry

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    100 m
  9. 08
    Station day
    sled push

    Fresh test at half race dose. Recover to within 5 bpm of baseline. 1 km on a motorized treadmill at Day 0 speed, then the same test within 30 s.

    25 m
  10. 09
    Run baseline
    1 km all out

    1 km all out on the curved treadmill. The fresh km for every run tax in the block.

  11. 10
    Run day
    burpee broad jumps

    The full station at race dose, then 1 km all out on the curved treadmill within 30 s.

    80 m
  12. 11
    Run day
    SkiErg

    The full station at race dose, then 1 km all out on the curved treadmill within 30 s.

    1000 m
  13. 12
    Run day
    sled pull

    The full station at race dose, then 1 km all out on the curved treadmill within 30 s.

    50 m
  14. 13
    Run day
    sandbag lunges

    The full station at race dose, then 1 km all out on the curved treadmill within 30 s.

    100 m
  15. 14
    Run day
    row

    The full station at race dose, then 1 km all out on the curved treadmill within 30 s.

    1000 m
  16. 15
    Run day
    farmers carry

    The full station at race dose, then 1 km all out on the curved treadmill within 30 s.

    200 m
  17. 16
    Run day
    sled push

    The full station at race dose, then 1 km all out on the curved treadmill within 30 s.

    50 m
Full protocol and formulas
Questions

Common questions

What is the Durability Tax in HYROX?

The Durability Tax is how much slower you get under fatigue, as a percentage of your fresh time. A station tax compares a station done straight after 1 km at your Day 0 speed with the same station done fresh. A run tax compares 1 km all out straight off a full station with your fresh 1 km time trial. A sled pull that takes 84 s fresh and 96 s after the run carries a 14.3% station tax.

How is durability different from fitness?

Capacity is what you can do fresh: your best 1 km, your best sled push. Durability is how much of that you keep as fatigue builds. HYROX alternates eight 1 km runs with eight stations, so two athletes with the same capacity can finish minutes apart because one loses more after every run and every station.

How long does the test block take?

Seventeen test days: two 1 km time trials, eight station days and seven run days. Most athletes need about three weeks. Rest days can go anywhere; they only widen the spacing.

What equipment do I need?

A track for Day 0, a motorized treadmill for the station days, and a curved treadmill for Day 9 and the run days (a motorized treadmill or a flat measured loop also works). You also need every station at your division's load, a heart rate monitor and a stopwatch. Use the same equipment all block.

What do I get at the end?

Two ranked lists: eight station taxes and seven run taxes. The station list picks your focus bucket: Max Force, Power-Endurance, Grip + Structure or Eccentric + Unilateral. The run list sets your run-list aim, the stations to start your compromised runs from in training.

Is it a HYROX race simulation?

No. A simulation measures the whole race at once. The test block gives each station and each run its own day, so each tax measures that station or that run, then ranks them. Durability Blocks is independent and not affiliated with or endorsed by HYROX.

Is the test block free?

Yes. The test block, the daily log and your results are free. Training plans built from your results are a separate one-time payment.

The test block is free

Log each day as you go. Download or delete your data at any time. Plans are a separate one-time payment.

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