PlanByWeek

HYROX 12 Week Training Plan

12 weeks·5 days / wk·intermediate

Weeks
12
Sessions
60
Peak week
5h 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
01Base: run volume + station techniqueStations: technique + capacity2h 50

  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

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 8:07/mi → Sled pull 25 m @ 180 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work

  3. Wed

    Oct 7

    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. Thu

    Oct 8

    Zone 2 run

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

  5. Fri

    Oct 9

    Strength

    35 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 7
    Romanian deadlift3 × 8RPE 7
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 7

Weeks 2–12 locked

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02Base: run volume + station techniqueStations: technique + capacity3h 05
03Base: run volume + station techniqueRun intervals 5 × 1 km3h 20
04DeloadStations: technique + capacity2h 45
05Build: compromised runningRun intervals 6 × 1 km3h 40
06Half simulation + buildHalf race simulation4h 00
07Build: compromised runningCompromised running 6 rounds4h 20
08DeloadStations: technique + capacity2h 55
09Peak: race-pace under fatigueCompromised running 6 rounds4h 45
10Full race simulationFull race simulation5h 10
11Taper: sharp and freshCompromised running 7 rounds4h 00
12Race weekStations: technique + capacity2h 00

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 numbers

About this plan

This hyrox 12 week training plan runs 12 weeks at 5 sessions a week, rising from 2.8 to 5.2 hours by week 10. Week 6 is 4 h for an intermediate Open athlete. 12 station days and 12 interval runs share the load evenly.

You get 10 compromised runs over 2.8–5.2 h weeks — a kilometre at 8:07/mi straight into station work. 12 station sessions progress the 335 lb sled push to 10% overload within 43 hours.

Simulations: half in week 6, full in week 10, 43 hours in all. Deloads: week 4 (2.8 h) and week 8 (2.9 h). The taper runs 5.2 h → 2 h.

Week 1, shown in full above, is 2.8 hours: Monday — run intervals 4 × 1 km, 35 min; Tuesday — compromised running 3 rounds, 30 min; Wednesday — stations: technique + capacity, 40 min, led by Sled push; Thursday — zone 2 run, 30 min; Friday — strength, 35 min, led by Back squat.

The phases run base weeks 1–3 (2.8–3.3 h), build weeks 5–7 (3.7–4.3 h), peak weeks 9–10 (4.8–5.2 h), taper week 11 (4 h) and race week 12 (2 h).

Questions

FAQ

How many hours a week is the hyrox 12 week training plan?

2.8 h in week 1, 4 h in week 6, 5.2 h at the week-10 peak: 43 h total.

What weights does the hyrox 12 week training plan use?

12 sessions at race standard (335 lb / 225 lb sleds, 15 lb ball) with 10% overload.

When are the race simulations in the hyrox 12 week training plan?

Half in week 6, full in week 10, inside 43 hours of training; race week is 2 h.

How much running is in the hyrox 12 week training plan?

10 compromised sessions plus 12 interval days at 8:07/mi.

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Not affiliated with HYROX.