Training plans, computed

The training plan generator that does the maths.

Every session is calculated from your race time or your lifts — paces from VDOT, loads from your one-rep max, a cutback every fourth week and a real taper. A workout plan generator for runners, HYROX athletes and lifters.

Build my plan See a HYROX plan

87 plans · 8 sports · week 1 free on every plan

Live plan

16 Week Marathon Training Plan

16 WK

Peak: 42.5 mi
Long run: 20 mi
Goal: 3:40:33

Open and enter your race time

Running Training Plan Generator
29
5K to 100-mile plans with paces from your own race times.
All 29
HYROX Training Plans
12
Compromised running, all 8 stations at race loads, and race simulations.
All 12
Triathlon Training Plan Generator
05
Sprint to full distance: swim, bike, run and brick sessions by heart-rate zone.
All 5
Workout Plan Generator
23
Splits from 2 to 6 days with sets, reps and loads from your 1RM.
All 23
Calisthenics Plan Generator
07
Skill ladders with hold times and rep targets for every week.
All 7
Obstacle Course Race Training Plans
04
Trail running, grip and carry strength, and obstacle skill sessions.
All 4
Tactical Fitness Plan Generator
03
Test-specific rucks, runs and push/pull progressions to a standard.
All 3
Hybrid Training Plan Generator
04
Running and lifting in one plan, with interference managed.
All 4
Running and Strength Calculators
13
1RM, pace, VDOT, heart-rate zones, DOTS and more — instant results.
All 13

How it works

From race time to race day.

01
Pick a plan
A race, a split or a skill — 87 plans across 8 sports.
02
Add your numbers
A recent race time or your lifts. Paces and loads recalculate instantly.
03
Train it
Week-by-week sessions, calendar and Garmin export, re-planning when life happens.

The numbers

Why computed plans

A training plan generator that writes the plan from your numbers. Pick a race, a split or a skill, enter a recent race time or your lifts, and get a complete week-by-week plan: paces from VDOT, loads from your one-rep max, a cutback every fourth week and a proper taper.

87 ready-made plans across 8 sports and 13 calculators. Every plan shows its full structure and a complete first week for free; subscribers unlock every week, PDF and calendar export, and plan adjustment when life gets in the way.

Live sample

HYROX Training Plan

Use your numbers

Weeks: 12
Sessions: 48
Peak week: 4h 10; week 10
Longest session: 1h 35; week 10
Taper: 2 wk

BaseCutbackBuildPeakTaperRace

Station loads are the published race standards; check the current rulebook before race day. Not affiliated with HYROX.

Focus

Volume

Benchmark week: find your weakest stationsBenchmark: 1 km run + every station

2h 55

Mon
Oct 5
Run intervals 4 × 1 km
35 min
- 15 min easy + drills
- 4 × 1 km @ threshold 7:53/mi · 90 s jog between
- 10 min easy
Tue
Oct 6
Benchmark: 1 km run + every station
70 min
- SkiErg 1000 m · time it, 3 min rest between
- Sled push 50 m @ 335 lb · time it, 3 min rest between
- Sled pull 50 m @ 225 lb · time it, 3 min rest between
- Burpee broad jumps 80 m · time it, 3 min rest between
- Row 1000 m · time it, 3 min rest between
- Farmers carry 200 m @ 2 × 55 lb · time it, 3 min rest between
- Sandbag lunges 100 m @ 45 lb · time it, 3 min rest between
- Wall balls 100 reps @ 15 lb · time it, 3 min rest between
- 1 km time trial · sets your run paces for the plan
Thu
Oct 8
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 4 × 25 m 270 lb 90 s
Sled pull 4 × 25 m 180 lb 90 s
Wall balls 5 × 15 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s
Fri
Oct 9
Zone 2 run
30 min
- Conversational pace · about 10:25/mi

Base: run volume + station techniqueStations: technique + capacity

2h 30

4 sessions

Mon
Oct 12
Run intervals 5 × 1 km
40 min
- 15 min easy + drills
- 5 × 1 km @ threshold 7:53/mi · 90 s jog between
- 10 min easy
Tue
Oct 13
Compromised running 4 rounds
35 min
- 10 min easy + mobility
- 4 rounds: 1 km run @ 8:07/mi → Burpee broad jumps 40 m → Row 500 m · no rest; transitions are part of the work
Thu
Oct 15
Stations: technique + capacity
45 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 4 × 25 m 270 lb 90 s
Sled pull 4 × 25 m 180 lb 90 s
Wall balls 5 × 15 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s
Fri
Oct 16
Zone 2 run
30 min
- Conversational pace · about 10:25/mi

Base: run volume + station techniqueRun intervals 5 × 1 km

2h 40

4 sessions

Mon
Oct 19
Run intervals 5 × 1 km
45 min
- 15 min easy + drills
- 5 × 1 km @ threshold 7:53/mi · 90 s jog between
- 10 min easy
Tue
Oct 20
Compromised running 4 rounds
40 min
- 10 min easy + mobility
- 4 rounds: 1 km run @ 8:07/mi → Row 500 m → Farmers carry 100 m @ 2 × 40 lb · no rest; transitions are part of the work
Thu
Oct 22
Stations: technique + capacity
45 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 270 lb 90 s
Sled pull 5 × 25 m 180 lb 90 s
Wall balls 5 × 15 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s
Fri
Oct 23
Zone 2 run
30 min
- Conversational pace · about 10:25/mi

DeloadStations: technique + capacity

2h 10

4 sessions

Mon
Oct 26
Run intervals 4 × 1 km
35 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Oct 27
Compromised running 3 rounds
30 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 8:07/mi → Farmers carry 100 m @ 2 × 40 lb → Sandbag lunges 50 m @ 35 lb · no rest; transitions are part of the work
Thu
Oct 29
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 3 × 25 m 270 lb 90 s
Sled pull 3 × 25 m 180 lb 90 s
Wall balls 3 × 20 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s
Fri
Oct 30
Zone 2 run
25 min
- Conversational pace · about 10:25/mi

Build: compromised runningRun intervals 6 × 1 km

3h 05

4 sessions

Mon
Nov 2
Run intervals 6 × 1 km
50 min
- 15 min easy + drills
- 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Nov 3
Compromised running 5 rounds
50 min
- 10 min easy + mobility
- 5 rounds: 1 km run @ 8:07/mi → Sandbag lunges 50 m @ 45 lb → Wall balls 50 reps @ 15 lb · no rest; transitions are part of the work
Thu
Nov 5
Stations: overload sleds + wall balls
50 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 350 lb 90 s
Sled pull 5 × 25 m 240 lb 90 s
Wall balls 4 × 25 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Nov 6
Zone 2 run
35 min
- Conversational pace · about 10:25/mi

Half simulation + buildHalf race simulation

3h 20

4 sessions

Mon
Nov 9
Run intervals 6 × 1 km
50 min
- 15 min easy + drills
- 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Nov 10
Half race simulation
60 min
- 1 km run + SkiErg 1000 m · run at 8:07/mi
- 1 km run + Sled push 50 m @ 335 lb · run at 8:07/mi
- 1 km run + Sled pull 50 m @ 225 lb · run at 8:07/mi
- 1 km run + Burpee broad jumps 80 m · run at 8:07/mi
Thu
Nov 12
Stations: overload sleds + wall balls
55 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 350 lb 90 s
Sled pull 5 × 25 m 240 lb 90 s
Wall balls 4 × 25 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Nov 13
Zone 2 run
35 min
- Conversational pace · about 10:25/mi

Build: compromised runningCompromised running 6 rounds

3h 40

4 sessions

Mon
Nov 16
Run intervals 7 × 1 km
60 min
- 15 min easy + drills
- 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Nov 17
Compromised running 6 rounds
65 min
- 10 min easy + mobility
- 6 rounds: 1 km run @ 8:07/mi → SkiErg 500 m → Sled push 25 m @ 335 lb · no rest; transitions are part of the work
Thu
Nov 19
Stations: overload sleds + wall balls
55 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 350 lb 90 s
Sled pull 5 × 25 m 240 lb 90 s
Wall balls 4 × 25 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Nov 20
Zone 2 run
40 min
- Conversational pace · about 10:25/mi

Deload + station retestRetest: 4 weakest stations

2h 40

4 sessions

Mon
Nov 23
Run intervals 4 × 1 km
35 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Nov 24
Retest: 4 weakest stations
55 min
- Repeat the week-1 benchmark on your 4 slowest stations · compare splits; shift next block's station work to the biggest gaps
Thu
Nov 26
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 3 × 25 m 270 lb 90 s
Sled pull 3 × 25 m 180 lb 90 s
Wall balls 3 × 20 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s
Fri
Nov 27
Zone 2 run
30 min
- Conversational pace · about 10:25/mi

Peak: race-pace under fatigueCompromised running 6 rounds

3h 50

4 sessions

Mon
Nov 30
Run intervals 7 × 1 km
60 min
- 15 min easy + drills
- 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Dec 1
Compromised running 6 rounds
70 min
- 10 min easy + mobility
- 6 rounds: 1 km run @ 8:07/mi → Sled pull 25 m @ 225 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work
Thu
Dec 3
Stations: overload sleds + wall balls
60 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 370 lb 90 s
Sled pull 6 × 25 m 250 lb 90 s
Wall balls 2 × 50 15 lb 60 s
Sandbag lunges 3 × 25 m 50 lb 60 s
Farmers carry 4 × 50 m 2 × 60 lb 60 s
Fri
Dec 4
Zone 2 run
40 min
- Conversational pace · about 10:25/mi

Full race simulationFull race simulation

4h 10

4 sessions

Mon
Dec 7
Run intervals 8 × 1 km
70 min
- 15 min easy + drills
- 8 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Dec 8
Full race simulation
95 min
- 1 km run + SkiErg 1000 m · run at 8:07/mi
- 1 km run + Sled push 50 m @ 335 lb · run at 8:07/mi
- 1 km run + Sled pull 50 m @ 225 lb · run at 8:07/mi
- 1 km run + Burpee broad jumps 80 m · run at 8:07/mi
- 1 km run + Row 1000 m · run at 8:07/mi
- 1 km run + Farmers carry 200 m @ 2 × 55 lb · run at 8:07/mi
- 1 km run + Sandbag lunges 100 m @ 45 lb · run at 8:07/mi
- 1 km run + Wall balls 100 reps @ 15 lb · run at 8:07/mi
Thu
Dec 10
Stations: overload sleds + wall balls
65 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 370 lb 90 s
Sled pull 6 × 25 m 250 lb 90 s
Wall balls 2 × 50 15 lb 60 s
Sandbag lunges 3 × 25 m 50 lb 60 s
Farmers carry 4 × 50 m 2 × 60 lb 60 s
Fri
Dec 11
Zone 2 run
20 min
- Conversational pace · about 10:25/mi

Taper: sharp and freshCompromised running 7 rounds

3h 15

4 sessions

Mon
Dec 14
Run intervals 8 × 1 km
50 min
- 15 min easy + drills
- 8 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Dec 15
Compromised running 7 rounds
60 min
- 10 min easy + mobility
- 7 rounds: 1 km run @ 8:07/mi → Row 500 m → Farmers carry 100 m @ 2 × 55 lb · no rest; transitions are part of the work
Thu
Dec 17
Stations: technique + capacity
50 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 335 lb 90 s
Sled pull 6 × 25 m 225 lb 90 s
Wall balls 3 × 20 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Dec 18
Zone 2 run
35 min
- Conversational pace · about 10:25/mi

Race weekStations: technique + capacity

1h 35

4 sessions

Mon
Dec 21
Race-week opener
25 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Tue
Dec 22
Compromised running 3 rounds
30 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 8:07/mi → Farmers carry 100 m @ 2 × 55 lb → Sandbag lunges 50 m @ 45 lb · no rest; transitions are part of the work
Thu
Dec 24
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 2 × 25 m 335 lb 90 s
Sled pull 2 × 25 m 225 lb 90 s
Wall balls 2 × 20 15 lb 60 s
Fri
Dec 25
Race day: HYROX Open
- 8 × 1 km run + 8 stations · run the first km no faster than 8:07/mi
- Wall balls: break early · sets of 15–20 from the start beat one big set and a crash

Your paces

Race run pace: 8:07/miper 1 km run segment
Threshold: 7:53/mi
Zone 2: 10:25/mi

Loads

Sled push: 335 lbOpen men race standard
Sled pull: 225 lbOpen men race standard
Farmers carry: 2 × 55 lbOpen men race standard
Sandbag lunges: 45 lbOpen men race standard
Wall balls: 15 lbOpen men race standard

The training plan generator that does the maths.

Plans by sport

Running Training Plan Generator

HYROX Training Plans

Triathlon Training Plan Generator

Workout Plan Generator

Calisthenics Plan Generator

Obstacle Course Race Training Plans

Tactical Fitness Plan Generator

Hybrid Training Plan Generator

Running and Strength Calculators

From race time to race day.

Why computed plans

HYROX Training Plan