HYROX and Lifting Plan

12 weeks·5 days / wk·hyrox

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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.

Focus

Volume

Base: aerobic running + strength foundationLong run 45 min

5h 56

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

Mon

Oct 5

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 6

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 6
Easy run
25 min
- Zone 2 @ 10:25/mi
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

Thu

Oct 8

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 9

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	80% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 10
Long run
45 min
- Zone 2 long run @ 10:25/mi

Base: aerobic running + strength foundationLong run 45 min

6h 01

8 sessions

Mon
Oct 12
Intervals
30 min
- 4 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Oct 12

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 13

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 13
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Oct 15
Compromised run
35 min
- Compromised: 3 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Thu

Oct 15

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 16

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	83.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 17
Long run
45 min
- Zone 2 long run @ 10:25/mi

Base: aerobic running + strength foundationLong run 50 min

6h 11

8 sessions

Mon
Oct 19
Intervals
35 min
- 5 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Oct 19

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Oct 20

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Oct 20
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Oct 22
Compromised run
35 min
- Compromised: 4 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Thu

Oct 22

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Oct 23

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	88% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Oct 24
Long run
50 min
- Zone 2 long run @ 10:25/mi

Deload: both run and lift volume downLong run 35 min

4h 07

8 sessions

Mon
Oct 26
Easy run
25 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Mon

Oct 26

Lower (strength)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Oct 27

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Oct 27
Easy run
20 min
- Zone 2 @ 10:25/mi
Thu
Oct 29
Easy run
25 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Thu

Oct 29

Lower (volume)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	2 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	1 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Fri

Oct 30

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Oct 31
Long run
35 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 55 min

6h 26

8 sessions

Mon
Nov 2
Intervals
35 min
- 5 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Nov 2

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 3

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 3
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Nov 5
Compromised run
40 min
- Compromised: 4 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Thu

Nov 5

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 6

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	81.5% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 7
Long run
55 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 55 min

6h 31

8 sessions

Mon
Nov 9
Intervals
40 min
- 6 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Nov 9

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	85% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 10

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	85% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 10
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Nov 12
Compromised run
40 min
- Compromised: 5 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Thu

Nov 12

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	85% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 13

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	85% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 14
Long run
55 min
- Zone 2 long run @ 10:25/mi

Build: heavy lifting + thresholdLong run 60 min

6h 41

8 sessions

Mon
Nov 16
Intervals
40 min
- 6 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Nov 16

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Nov 17

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Barbell row	3 × 3	RPE 8.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Nov 17
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Nov 19
Compromised run
45 min
- Compromised: 5 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Thu

Nov 19

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Nov 20

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 3	89.5% 1RM (≈RPE 8.5)	3 min
Pull-up	3 × 3	RPE 8.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Nov 21
Long run
60 min
- Zone 2 long run @ 10:25/mi

Deload: both run and lift volume downLong run 45 min

4h 40

8 sessions

Mon
Nov 23
Easy run
30 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Mon

Nov 23

Lower (strength)

36 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Nov 24

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Nov 24
Easy run
25 min
- Zone 2 @ 10:25/mi
Thu
Nov 26
Easy run
30 min
- Zone 2 @ 10:25/mi · AM — lift at least 6 h later

Thu

Nov 26

Lower (volume)

36 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	60% 1RM (≈RPE 6)	3 min
Front squat	1 × 6	RPE 6	2 min
Barbell hip thrust	1 × 8–10	RPE 6	60–90 s
Leg extension	1 × 8–10	RPE 6	60–90 s
Seated leg curl	1 × 8–10	RPE 6	60–90 s
Ab wheel rollout	1 × 8–10	RPE 6	60–90 s

Fri

Nov 27

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Nov 28
Long run
45 min
- Zone 2 long run @ 10:25/mi

Peak: race-specific running, lifting maintainedLong run 65 min

6h 56

8 sessions

Mon
Nov 30
Intervals
45 min
- 7 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Nov 30

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 1

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Barbell row	3 × 5	RPE 7.5	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 1
Easy run
35 min
- Zone 2 @ 10:25/mi
Thu
Dec 3
Compromised run
45 min
- Compromised: 6 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Thu

Dec 3

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Dec 4

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	83% 1RM (≈RPE 7.5)	3 min
Pull-up	3 × 5	RPE 7.5	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Dec 5
Long run
65 min
- Zone 2 long run @ 10:25/mi

Peak: race-specific running, lifting maintainedLong run 70 min

7h 06

8 sessions

Mon
Dec 7
Intervals
45 min
- 7 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Dec 7

Lower (strength)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Romanian deadlift	2 × 6	RPE 8	2 min
Bulgarian split squat	2 × 8–10	RPE 8	60–90 s
Lying leg curl	2 × 8–10	RPE 8	60–90 s
Standing calf raise	2 × 8–10	RPE 8	60–90 s
Hanging knee raise	2 × 8–10	RPE 8	60–90 s

Tue

Dec 8

Upper (strength)

61 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Barbell row	3 × 4	RPE 8	3 min
Overhead press	2 × 6	RPE 8	2 min
Pull-up	2 × 6	RPE 8	2 min
Lateral raise	2 × 8–10	RPE 8	60–90 s
Barbell curl	2 × 8–10	RPE 8	60–90 s
Skull crusher	2 × 8–10	RPE 8	60–90 s

Tue
Dec 8
Easy run
35 min
- Zone 2 @ 10:25/mi
Thu
Dec 10
Compromised run
50 min
- Compromised: 6 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Thu

Dec 10

Lower (volume)

52 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Deadlift	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Front squat	2 × 6	RPE 8	2 min
Barbell hip thrust	2 × 8–10	RPE 8	60–90 s
Leg extension	2 × 8–10	RPE 8	60–90 s
Seated leg curl	2 × 8–10	RPE 8	60–90 s
Ab wheel rollout	2 × 8–10	RPE 8	60–90 s

Fri

Dec 11

Upper (volume)

61 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 4	86.5% 1RM (≈RPE 8)	3 min
Pull-up	3 × 4	RPE 8	3 min
Incline dumbbell press	2 × 6	RPE 8	2 min
Chest-supported row	2 × 6	RPE 8	2 min
Face pull	2 × 8–10	RPE 8	60–90 s
Incline dumbbell curl	2 × 8–10	RPE 8	60–90 s
Cable pushdown	2 × 8–10	RPE 8	60–90 s

Sat
Dec 12
Long run
70 min
- Zone 2 long run @ 10:25/mi

Taper: runs sharp, lifts lightLong run 50 min

4h 41

7 sessions

Mon
Dec 14
Intervals
35 min
- 7 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Dec 14

Lower (strength)

42 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	3 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	2 × 6	RPE 6	2 min
Bulgarian split squat	2 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Dec 15

Upper (strength)

42 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	3 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Dec 15
Easy run
30 min
- Zone 2 @ 10:25/mi
Thu
Dec 17
Compromised run
40 min
- Compromised: 6 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Fri

Dec 18

Upper (volume)

42 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	3 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Dec 19
Long run
50 min
- Zone 2 long run @ 10:25/mi

Race week: lifting cut to maintenanceLong run 0 min

3h 00

7 sessions

Mon
Dec 21
Intervals
25 min
- 7 × 1 km @ race run pace 8:02/mi, 90 s rest · AM — lift at least 6 h later

Mon

Dec 21

Lower (strength)

32 min

PM — after the run, 6 h+ gap

Exercise	Sets×Reps	Load	Rest
Back squat	2 × 5	60% 1RM (≈RPE 6)	3 min
Romanian deadlift	1 × 6	RPE 6	2 min
Bulgarian split squat	1 × 8–10	RPE 6	60–90 s
Lying leg curl	1 × 8–10	RPE 6	60–90 s
Standing calf raise	1 × 8–10	RPE 6	60–90 s
Hanging knee raise	1 × 8–10	RPE 6	60–90 s

Tue

Dec 22

Upper (strength)

39 min

Lift first; the easy run after is recovery

Exercise	Sets×Reps	Load	Rest
Bench press	2 × 5	60% 1RM (≈RPE 6)	3 min
Barbell row	2 × 5	RPE 6	3 min
Overhead press	1 × 6	RPE 6	2 min
Pull-up	1 × 6	RPE 6	2 min
Lateral raise	1 × 8–10	RPE 6	60–90 s
Barbell curl	1 × 8–10	RPE 6	60–90 s
Skull crusher	1 × 8–10	RPE 6	60–90 s

Tue
Dec 22
Easy run
20 min
- Zone 2 @ 10:25/mi
Thu
Dec 24
Compromised run
25 min
- Compromised: 6 rounds of 1 km run + 250 m SkiErg or row + 20 wall balls · AM — lift at least 6 h later

Fri

Dec 25

Upper (volume)

39 min

Stand-alone lift

Exercise	Sets×Reps	Load	Rest
Overhead press	2 × 5	60% 1RM (≈RPE 6)	3 min
Pull-up	2 × 5	RPE 6	3 min
Incline dumbbell press	1 × 6	RPE 6	2 min
Chest-supported row	1 × 6	RPE 6	2 min
Face pull	1 × 8–10	RPE 6	60–90 s
Incline dumbbell curl	1 × 8–10	RPE 6	60–90 s
Cable pushdown	1 × 8–10	RPE 6	60–90 s

Sat
Dec 26
Race day: HYROX
- 8 × 1 km + 8 stations · no lifting in the 4 days before

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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Not affiliated with HYROX.

About this plan

FAQ

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

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

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

What paces does the hyrox and lifting plan use?

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