⚡ RMR Training — Free Tools for HYROX Athletes
Workout Timer Packing List Race Day Calculator
RMR Training Presents

SWAP
THIS
NOT
THAT!

The HYROX Equipment Substitutions Guide
— Keep the stimulus. Kill the excuses.

How To Use:
Match time & RPE: Same work time, same effort (scale 1–10)
Keep rests identical to your plan
Log it: Modality + time + RPE + watts/cals if available
🎿

No SkiErg?

▾
Swaps — Best to Worst
  • 1
    Row — same distance, same RPE
  • 2
    Assault Bike — same time, same RPE
  • 3
    Bike Erg — same time, same RPE
  • 4
    Run (flat) — same time, same RPE, focus on arm drive
Distance → Time Conversions
1,000 m Ski→4–5 min @ RPE 7
4 × 500 m Ski→2:00–2:30 @ RPE 7–8 per rep (same rests)
📋 Track It

Log modality, time per rep, RPE, and avg split/watts.

🚣

No Rower?

▾
Swaps — Best to Worst
  • 1
    SkiErg — same distance, same RPE
  • 2
    Assault Bike — same time, same RPE
  • 3
    Bike Erg — same time, same RPE
  • 4
    Run — same time, same RPE
Simple Conversions
1,000 m Row→4–5 min @ RPE 7 on Ski/Bike/Run
500 m repeats→2:00–2:30 @ RPE 7–8 per rep
📋 Track It

Record modality + total time + RPE. Add watts/cals if you have them. Keep rests identical.

🦵

No Sled Push?

High-cadence leg work + upper body bracing
▾

Substitute for the amount of time the workout calls for.

Leg Cadence — Pick One
  • 10–12 Cal C2 Bike
  • 10–12 Cal Assault / Echo Bike
  • 20 Jumping Lunges
  • 20 Jump Squats
Upper Body Bracing
  • 5–10 Heavy Front Squats (DB, barbell, or sandbag)
💡 Example

4 min AMRAP alternating leg cadence ↔ upper body bracing

🪢

No Sled Pull?

High-cadence leg work + full-body bracing
▾

Substitute for the amount of time the workout calls for.

Leg Cadence — Pick One
  • 10–12 Cal C2 Bike
  • 10–12 Cal Assault / Echo Bike
  • 20 Jumping Lunges
  • 20 Jump Squats
Full-Body Bracing
  • 5–10 Deadlifts (DB, barbell, or KB)
💡 Example

4 min AMRAP alternating leg cadence ↔ full-body bracing

🏃

No Treadmill?

▾
Swaps — Best to Worst
  • 1
    Run Outside — flat route, same time + RPE as prescribed
  • 2
    Assault Bike — same time + RPE
  • 3
    Bike Erg — same time + RPE
  • 4
    Elliptical Machine — same time + RPE
  • 5
    Row / SkiErg — same time + RPE
💡 Example

Plan: 4 × 6:00 @ RPE 7 (2:00 easy between)
Swap: 4 × 6:00 outside @ RPE 7, 2:00 easy walk/jog between

Notes
  • Messy GPS or hills? Run by time + RPE, not pace
  • Keep easy sections truly easy (RPE 2–3)
  • Lights + reflective gear for night runs
🏐

No Wall Balls?

▾
Swaps — Best to Worst
💡 Match Volume

Plan: 75 wall balls? Do 75 thruster reps in smart sets, same rest. Pick a load you can hit sets of 10–15 with clean depth.

🚴

No Assault Bike?

▾
Swaps — Best to Worst
  • 1
    Row — same time + RPE
  • 2
    SkiErg — same time + RPE
  • 3
    Bike Erg — same time + RPE
  • 4
    Elliptical — same time + RPE
  • 5
    Run — same time + RPE
💡 Intervals Example

Plan: EMOM 12 → 40–50s Bike @ RPE 8, 10–20s off
Swap: EMOM 12 on Row/Ski, same work:rest, same RPE

🧱

No Sandbag?

▾
Swaps — Pick One
💡 Match Volume

Plan: 4 × 20m → do 4 × 20m walking lunges (~20 steps/leg) @ RPE 7–8. Same rest, continuous rhythm.

Form Cues
  • Chest tall, ribs down — brace the core
  • Knee tracks over toes; light, controlled floor contact
  • Shorter steps = quad bias | Longer steps = glute bias
🔔

No Kettlebells?

▾
Simple Rule

Use equivalent dumbbells or other implements and keep the exact same reps/time + RPE. The load is what matters, not the implement.

💙

Zone 2 Swaps

Can't run or use a machine for easy aerobic work?
▾
Any of These Work
  • ✓
    Swim — same time + RPE
  • ✓
    Assault Bike — same time + RPE
  • ✓
    Air Bike / Stationary Bike / Outdoor Ride — same time + RPE
  • ✓
    Erg CirclesCycle through equipment — 3 min bike → 3 min row → 3 min treadmill → 3 min ski…

? Frequently Asked Questions

RPE is Rate of Perceived Exertion — a scale of 1–10 where 1 is barely moving and 10 is max effort. When swapping equipment, matching your RPE matters more than matching exact distances or calories.
Yes — but it depends on your level. We don't recommend PRO division without all the equipment. For Open level, you can train and race with substitutes. Still, get at least a few sessions on the actual equipment before race day — pacing surprises hurt.
  • Same cardio feel? Pick a machine that keeps your HR/RPE in range.
  • Need lower impact? Go with rower, SkiErg, or bike.
  • Want running carryover? Outside run or elliptical are best.
For general fitness, swaps are fine long-term. For HYROX race prep, you need sessions on the actual equipment so pacing and feel don't catch you off guard on event day.
Log the RPE (1–10) and time or distance on the substitute. That matters more than perfect unit conversions. Felt like an 8/10 for 5 minutes? It counts.
  • Outdoor swaps — watch terrain, weather, and footwear.
  • Weighted subs — start lighter than you think until grip/core adapt.
  • If you are injured — always seek qualified medical advice before training. Nothing on this page constitutes medical advice. When in doubt, consult a doctor or physio before attempting any substitution.
Join the RMR Training Community — home to a community of HYROX athletes and elite 15 coaches who answer all of your training questions directly. On top of expert Q&A, you'll get structured workout plans built to help you PR at your next HYROX race. Everything you need in one place.