PlanByWeek

HYROX and Lifting Plan

12 weeks·5 days / wk·hyrox

Weeks
12
Sessions
94
Peak week
7h 06
week 10
Long run
1h 10
week 10
Taper
2 wk
BaseCutbackBuildPeakTaperRace

Same-day pairs put the priority session first; keep at least 6 hours between a hard run and heavy legs.

Week-by-week training plan
WkFocusVolume
01Base: aerobic running + strength foundationLong run 45 min5h 56

  1. Mon

    Oct 5

    Intervals

    30 min
    • 4 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

  2. Mon

    Oct 5

    Lower (strength)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Back squat3 × 580% 1RM (≈RPE 7.5)
    Romanian deadlift2 × 6RPE 8
    Bulgarian split squat2 × 8–10RPE 8
    Lying leg curl2 × 8–10RPE 8
    Standing calf raise2 × 8–10RPE 8
    Hanging knee raise2 × 8–10RPE 8

  3. Tue

    Oct 6

    Upper (strength)

    61 min
    • Lift first; the easy run after is recovery
    ExerciseSets×RepsLoad
    Bench press3 × 580% 1RM (≈RPE 7.5)
    Barbell row3 × 5RPE 7.5
    Overhead press2 × 6RPE 8
    Pull-up2 × 6RPE 8
    Lateral raise2 × 8–10RPE 8
    Barbell curl2 × 8–10RPE 8
    Skull crusher2 × 8–10RPE 8

  4. Tue

    Oct 6

    Easy run

    25 min
    • Zone 2 @ 10:25/mi

  5. Thu

    Oct 8

    Compromised run

    30 min
    • Compromised: 3 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

  6. Thu

    Oct 8

    Lower (volume)

    52 min
    • PM — after the run, 6 h+ gap
    ExerciseSets×RepsLoad
    Deadlift3 × 580% 1RM (≈RPE 7.5)
    Front squat2 × 6RPE 8
    Barbell hip thrust2 × 8–10RPE 8
    Leg extension2 × 8–10RPE 8
    Seated leg curl2 × 8–10RPE 8
    Ab wheel rollout2 × 8–10RPE 8

  7. Fri

    Oct 9

    Upper (volume)

    61 min
    • Stand-alone lift
    ExerciseSets×RepsLoad
    Overhead press3 × 580% 1RM (≈RPE 7.5)
    Pull-up3 × 5RPE 7.5
    Incline dumbbell press2 × 6RPE 8
    Chest-supported row2 × 6RPE 8
    Face pull2 × 8–10RPE 8
    Incline dumbbell curl2 × 8–10RPE 8
    Cable pushdown2 × 8–10RPE 8

  8. Sat

    Oct 10

    Long run

    45 min
    • Zone 2 long run @ 10:25/mi

Weeks 2–12 locked

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02Base: aerobic running + strength foundationLong run 45 min6h 01
03Base: aerobic running + strength foundationLong run 50 min6h 11
04Deload: both run and lift volume downLong run 35 min4h 07
05Build: heavy lifting + thresholdLong run 55 min6h 26
06Build: heavy lifting + thresholdLong run 55 min6h 31
07Build: heavy lifting + thresholdLong run 60 min6h 41
08Deload: both run and lift volume downLong run 45 min4h 40
09Peak: race-specific running, lifting maintainedLong run 65 min6h 56
10Peak: race-specific running, lifting maintainedLong run 70 min7h 06
11Taper: runs sharp, lifts lightLong run 50 min4h 41
12Race week: lifting cut to maintenanceLong run 0 min3h 00

Your paces

Easy / Zone 2
10:25/mi
Threshold
7:53/mi
Interval
7:15/mi

The numbers

About this plan

Aimed at a hyrox plus strength work, this hyrox and lifting plan fits 4 runs and 4 lifts into 5 days for 12 weeks. Weekly time goes 5.9 → 6.5 h (week 6) → 7.1 hours (week 10), with running 47% of the peak week.

On the hyrox/strength plan, 3 doubles a week put the hyrox session first and the lift 6+ hours after. Tempo runs at 7:53/mi and a 70-minute long run in week 10 anchor the hyrox side.

Week 4 (4.1 h) and week 8 (4.7 h) deload the hyrox/strength work. The taper takes 7.1 h down to 3 h with lifting at maintenance.

The free first week of the hyrox and lifting plan totals 5.9 hours — Monday — intervals, 30 min; Tuesday — easy run, 25 min; Thursday — compromised run, 30 min; Saturday — long run, 45 min.

The phases run base weeks 1–3 (5.9–6.2 h), build weeks 5–7 (6.4–6.7 h), peak weeks 9–10 (6.9–7.1 h), taper week 11 (4.7 h) and race week 12 (3 h).

Questions

FAQ

How does the hyrox and lifting plan combine running and lifting?

3 double days a week (hyrox run first, lift 6+ hours later) within 68 hours of training.

How many hours a week is the hyrox and lifting plan?

5.9 h in week 1, 7.1 h in week 10; 68 hours in all.

Will lifting slow down my hyrox on the hyrox and lifting plan?

Legs stay fresh for the 70-minute hyrox long run and lifting drops in the 2-week taper.

What paces does the hyrox and lifting plan use?

10:25/mi easy and 7:53/mi threshold for the hyrox; a race time personalises both.

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