PlanByWeek

HYROX Training Plans

12 plans·Week 1 free

Compromised running, all 8 stations at race loads, and race simulations.

All plans

  1. 01HYROX Training Plan12 weeks · 4 days / wk · intermediate
  2. 02HYROX 12 Week Training Plan12 weeks · 5 days / wk · intermediate
  3. 03HYROX Running Training Plan12 weeks · 4 days / wk · intermediate
  4. 04HYROX Doubles Training Plan12 weeks · 4 days / wk · doubles · intermediate
  5. 05HYROX 8 Week Training Plan8 weeks · 4 days / wk · intermediate
  6. 06HYROX Pro Training Plan12 weeks · 5 days / wk · pro · advanced
  7. 07HYROX Training Plan Beginner12 weeks · 3 days / wk · beginner
  8. 08HYROX Strength Training Plan12 weeks · 4 days / wk · intermediate
  9. 09HYROX Training Plan Advanced12 weeks · 5 days / wk · advanced
  10. 10HYROX Training 3 Days a Week12 weeks · 3 days / wk · intermediate
  11. 11HYROX Training 4 Days a Week12 weeks · 4 days / wk · intermediate
  12. 12HYROX Training Plan Intermediate10 weeks · 4 days / wk · intermediate

The numbers

How these plans work

12 HYROX plans for Open, Doubles and Pro, built on one engine that knows all 8 stations and their race loads. Each week mixes 1 km run repeats, compromised running — a kilometre straight into a station — and sled, wall-ball and carry work, with half and full race simulations before a taper.

The sample is the HYROX Training Plan: 2.9 to 4.2 hours a week, 8 compromised sessions, sled push 335 lb. Choose 3–5 days a week and an emphasis — balanced, running or strength.

Not affiliated with HYROX.

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.

Week-by-week training plan
WkFocusVolume
01Benchmark week: find your weakest stationsBenchmark: 1 km run + every station2h 55

  1. 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

  2. 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

  3. Thu

    Oct 8

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push4 × 25 m270 lb
    Sled pull4 × 25 m180 lb
    Wall balls5 × 1515 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Oct 9

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi

Weeks 2–12 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
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Annual works out at $6.58 a month

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02Base: run volume + station techniqueStations: technique + capacity2h 30
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 40
04DeloadStations: technique + capacity2h 10
05Build: compromised runningRun intervals 6 × 1 km3h 05
06Half simulation + buildHalf race simulation3h 20
07Build: compromised runningCompromised running 6 rounds3h 40
08Deload + station retestRetest: 4 weakest stations2h 40
09Peak: race-pace under fatigueCompromised running 6 rounds3h 50
10Full race simulationFull race simulation4h 10
11Taper: sharp and freshCompromised running 7 rounds3h 15
12Race weekStations: technique + capacity1h 35

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