Train Like HYROX Champion Meg Jacoby

Are you looking to elevate your training for a HYROX event later this year? Or maybe you are curious about participating in your first HYROX? Try incorporating these tried-and-true workouts from the HYROX world champion herself, Meg Jacoby. She says, “I use the Concept2 Ergs every single day in some capacity. They’re great for low impact aerobic base building and building endurance which is what will make most people yield success in HYROX!” In HYROX, you are competing for well over an hour with a high heart rate. A good aerobic base is key to finding success in HYROX, and these workouts help you do just that. 

 About the author: Meg is the reigning 2024 HYROX world elite female champion. She was also the first woman to ever break 60 mins in a Women’s HYROX Pro race and the 2023 HYROX world elite female champion runner up. In her short but storied HYROX career, Meg has also made quick work to become a multi-time world record holder across all divisions. We are excited to see what Meg will accomplish in the years to come in HYROX. 

Erg Circle in Zone 2
Use this workout to build up stamina and tolerance on the Ergs. Do this workout to practice on staying at a low stroke rate, focus on form, as well as efficiency. Not sure what your zone 2 heart rate is? Check out our recent blog here: Heart Rate Training with Your Concept2 Erg 

The Workout:
5-6 rounds 
750m RowErg  
750m SkiErg 
1500m BikeErg  

Tip: If you only have access to one Erg, supplement the other Ergs with a zone 2 run. Determine how long the other stations would be and sustain a zone 2 heart rate run during these other periods. 

SkiErg or RowErg Time Trial
This is a great workout to perform periodically in training to determine what your threshold pace should be. Use this as a baseline test that is rankable in the Concept2 Logbook, and is sure to make you go lactic.  

The Workout:
5000m SkiErg or RowErg time trial – pace yourself evenly and be sure to leave something in the tank for the end! 

RowErg and Burpee Combo
The intention is for this workout to be done slightly faster than threshold pace- think zone 4 into 5 HR zones, or roughly 5 seconds faster than your 5K time trial pace. 

The Workout:
10 x 500m row in zone 4 and 5 HR, or 5 seconds faster than 5K time trial pace 

Directly into 15 burpees over RowErg 

Rest 90 seconds between sets  

SkiErg Race Pace Intervals
These intervals should be done at threshold pace previously determined in your time trial. Meg uses her SkiErg 5k pace to determine this, or roughly zone 4 HR zone. Pro tip from Meg, “For most people this would also be their ideal HYROX SkiErg race pace.” 

The Workout:
5 x 1200m SkiErg at 5K pace, or zone 4 HR 

Rest 90 seconds between sets 

ErgData link: SkiErg Race Pace Intervals 

BikeErg Pain Cave
Use this workout to get comfortable with being uncomfortable. Perform each segment at your threshold wattage (or zone 3-4 HR). This is a pace or wattage that could be held for 40-60 minutes! 

The Workout:
2 x 20:00 mins on the BikeErg at threshold wattage (or zone 3-4 HR) 

Pedal easy for 5 minutes between sets 

Ergdata link: BikeErg Pain Cave Workout 

1000 Calories
This workout is simple yet effective – the goal is to accumulate 1000 calories across all three machines; 333 calories on the RowErg, 333 calories on the SkiErg, 334 calories on the BikeErg- or can be split up however you want. As Meg says, “This is a dooooozy!” Intensity is high on this one – go for your best time, but do not go out too fast! 

The Workout:
1000 cal workout for time on all three Ergs 

Tip: If you only have access to one Erg, do all 1000 calories on the same machine. Pace yourself and make sure to finish strong!