HYROX Equipment Swap Guide
Can’t access a specific machine or movement today? Use these Coach-approved swaps to keep the stimulus and pacing on target.
How to use this guide:
Match time & RPE: If you swap movements or machines, do the same work time at the same RPE (Rate of Perceived Exertion, 1–10).
Keep rests the same as written in your plan.
Track it: Log modality, total time (or reps), and RPE. Include split/watts/calories if available.
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No SkiErg
Swaps (in order of preference)
Row the same distance at the same RPE.
Assault Bike for the same time at the same RPE.
Bike Erg for the same time at the same RPE.
Run (flat) for the same time at the same RPE, emphasizing strong arm drive.
Distance → Time (simple 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)
Tracking
Log modality, time per rep, RPE, and avg split/watts.
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No Rower
Swaps (in order of preference)
SkiErg same distance, same RPE.
Assault Bike same time, same RPE.
Bike Erg same time, same RPE.
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
Tracking
Record modality + total time + RPE (add watts/cals if you have them).
Keep rest periods identical.
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No Sleds
Swaps (in order of preference)
Sled Push
Deadmill check to make sure gym owner is ok with this, as it can damage some treadmills
Kettlebell Sub: 10 kettlebell or dumbbell squats followed by 30 second wall sit
Sled Pull — choose one
Deadlifts
Band-resisted backward walks (anchor to rack, upright posture).
Cable stack walk-outs (low pulley, maintain tension).
How to dose
Match the work time and RPE in your plan (e.g., 3 × ~60–90 s @ RPE 7–8).
Same rest; prioritize continuous movement.
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No Treadmill
Swaps (in order of preference)
Run outside (flat route if possible) — same time + RPE as prescribed.
Assault Bike — same time + RPE.
Bike Erg — same time + RPE.
Elliptical Machine — same time + RPE.
Row — same time + RPE.
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 (or Bike/Row if not running)
Notes
If terrain/hills or GPS are messy, run by time + RPE, not pace.
Keep easy portions easy (RPE 2–3); hold steady effort on intervals.
Safety: pick a well-lit route, use lights/reflective gear as needed.
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No Wall Balls
Swaps (in order of preference)
Dumbbell Thrusters (2×DB) — full depth, punch tall.
Kettlebell Thrusters (double or single) — same tempo.
How to match volume
If plan calls for 75 wall balls, do 75 thruster reps (break into smart sets, same rest).
Pick a load you can move in sets of 10–15 with clean depth.
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No Assault Bike
Swaps (in order of preference)
Row same time + RPE.
SkiErg same time + RPE.
Bike Erg same time + RPE.
Elliptical Machine same time + RPE
Run same time + RPE.
Intervals example
Plan: EMOM 12 → 40–50 s Bike @ RPE 8, 10–20 s off
Swap: EMOM 12 on Row/Ski with the same work:rest, same RPE
Tracking
Log time on-task, RPE, and avg split/watts if available.
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No Sand BAg
Swaps (choose one)
Dumbbell walking lunges (2×DB at sides or front rack).
Barbell front-rack lunges (in place or walking).
Weighted vest or body weight walking lunges if no implements available. Add more reps if you are doing this without weight.
How to match volume
Match total steps or distance and RPE.
Example: Plan says 4 × 20 m → do 4 × 20 m walking lunges (or ~20 steps/leg) @ RPE 7–8.
Keep rest the same; aim for continuous rhythm.
Form cues
Chest tall, ribs down, brace the core.
Knee tracks over toes; light, controlled contact with the floor.
Shorter steps bias quads; longer steps bias glutes
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No KettleBells
Use equivalent dumbbell/other implements and keep the same time/reps + RPE.
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Zone 2 swaps
Looking for something to replace your easy Zone 2 work if you can’t run or use a certain machine? Any of the below exercises will do the trick
Swim same time + RPE.
Assault Bike same time + RPE.
Air bike/stationationary bike/outdoor ride same time + RPE.
Erg Circles cycle through available equipment. Example: 3 minutes stationary bike, 3 minutes row, 3 minutes treadmill, 3 minutes ski, etc.
FAQs
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RPE is rate of perceived exertion. It’s on a scale of 1-10, with 1 being very easy, and 10 being max effort.
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Yes! Ultimately this decision is up to you, and we do not recommend a PRO level HYROX event if you do not have all of the equipment. However, you should be able to train and complete an Open level HYROX event even if you do not have all of the equipment used in the race by using these substitutes. We also recommend practicing at least once with all of the HYROX equipment that is used in the race so that there aren’t any surprises.
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Want the same cardio feel? → Pick a machine that keeps your HR/RPE in the same range.
Need lower impact? → Go with rower, SkiErg, or bike.
Want running carryover? → Outside run or elliptical are best.
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If you’re training casually or for general fitness, swaps are fine long-term. If you’re prepping for HYROX or a race, you’ll want at least a few sessions with the actual equipment so pacing and feel don’t surprise you on event day.
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Log the RPE (1–10 scale) and the time or distance you did on the substitute. That matters more than perfect unit conversions. If it felt like an 8/10 effort for 5 minutes, it’s close enough.
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Deadmill sled pushes → don’t do these unless your treadmill is built to handle it.
Outdoor swaps → watch terrain, weather, and shoes.
Weighted subs (sandbags/kettlebells) → start lighter than you think until your grip/core adapt.
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Post those questions in the RMR Community! Training Programs Questions is a great space to post your question, and you’ll receiving a welcoming answer from Coaches and Community members: https://rmr-training.circle.so/c/resources/
You can also search the Community for similar questions by typing your query into the search bar on the Community Home Page