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IRON.VOLUME

HYROX Workout Generator

Step 1

Pick a mode

Match the tool to your goal — not sure? Start with Generic.

Step 2

Configure it

Set stations, equipment, and race-distance percentage in the modal.

Step 3

Generate & go

Get your session instantly and run it — no setup required.

HYROX WOD of the day—
Same WOD for everyone today

Choose your training style: race transitions, custom combinations, or format-driven WODs for discipline practice.

Iron Volume's HYROX workout generator builds race-specific training sessions for every stage of your prep. Whether you're drilling the exact transition sequence of a real race, mixing stations for general conditioning, or running a format-based WOD, the generator gives you a structured session in seconds — no spreadsheet, no programming experience needed.

Three modes cover the full prep spectrum. Transition Workouts simulate the race order: choose a focal station and the generator builds a sequence with the adjacent stations and a running interval that mirrors what happens on race day. Generic Workouts let you select any combination of HYROX stations scaled to the equipment you have — useful on weeks when you want station fitness without the cognitive load of simulating a race. WOD Mode pairs two to four stations with a classic training format — AMRAP, EMOM, 21-15-9, or intervals — for discipline-specific conditioning.

The race-distance percentage slider scales all volumes to 25%, 50%, 75%, or 100% of race distance, making it straightforward to periodize intensity across a training cycle without manually adjusting every rep count. Whether you're eight weeks out building base or in peak week, Iron Volume's HYROX WOD generator has a session ready.

Frequently Asked Questions

What is a HYROX WOD?
A HYROX WOD (workout of the day) is a training session built around the eight official HYROX stations — ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls — combined with running. Unlike generic conditioning workouts, a HYROX WOD is designed to mimic or reinforce the demands of race day: repeated transitions between high-intensity running and heavy functional work.
What is the difference between Transition and Generic mode?
Transition mode builds a mini race simulation: pick one focal station and the generator constructs a sequence with the adjacent stations from the race order plus a running interval, replicating how those movements feel in sequence on race day. Generic mode lets you mix any stations with the equipment you have, which is better for variety training and station conditioning without the cognitive overhead of race simulation.
How does the race-distance percentage slider work?
The slider scales all rep counts and run distances to a fraction of official race volumes — 25%, 50%, 75%, or 100%. Use 25–50% for mid-week accessory sessions and early-cycle training; 75–100% for specific prep weeks or peak testing. This makes periodizing across a full HYROX training cycle straightforward without manually recalculating every station's volume.
What equipment do I need for HYROX training?
In Generic mode, tick the equipment boxes to match what your gym has; the generator only selects stations whose required equipment you can actually hit. If your gym lacks a sled, untick it and the generator works around it. Transition mode requires whatever equipment the stations in your chosen transition sequence use.
Can I share a HYROX workout with my training partner?
Yes. Every generated workout can be shared as a link that encodes your settings — station selection, percentage, equipment, and random seed — so your training partner opens the same workout in their browser. Useful for remote training partners or for logging a specific session to repeat in future weeks.