PlanByWeek

HYROX 12 Week Training Plan

12 weeks·5 days / wk·intermediate

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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
02Base: run volume + station techniqueStations: technique + capacity3h 05
5 sessions

  1. 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

  2. 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

  3. Wed

    Oct 14

    Stations: technique + capacity

    45 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 15

    Zone 2 run

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

  5. Fri

    Oct 16

    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
03Base: run volume + station techniqueRun intervals 5 × 1 km3h 20
5 sessions

  1. 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

  2. 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

  3. Wed

    Oct 21

    Stations: technique + capacity

    45 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m270 lb
    Sled pull5 × 25 m180 lb
    Wall balls5 × 1515 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Thu

    Oct 22

    Zone 2 run

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

  5. Fri

    Oct 23

    Strength

    40 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
04DeloadStations: technique + capacity2h 45
5 sessions

  1. 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

  2. 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

  3. Wed

    Oct 28

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push3 × 25 m270 lb
    Sled pull3 × 25 m180 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Thu

    Oct 29

    Zone 2 run

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

  5. Fri

    Oct 30

    Strength

    35 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 6
    Romanian deadlift3 × 8RPE 6
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 6
05Build: compromised runningRun intervals 6 × 1 km3h 40
5 sessions

  1. 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

  2. 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

  3. Wed

    Nov 4

    Stations: overload sleds + wall balls

    50 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Thu

    Nov 5

    Zone 2 run

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

  5. Fri

    Nov 6

    Strength

    35 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
06Half simulation + buildHalf race simulation4h 00
5 sessions

  1. 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

  2. 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

  3. Wed

    Nov 11

    Stations: overload sleds + wall balls

    55 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Thu

    Nov 12

    Zone 2 run

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

  5. Fri

    Nov 13

    Strength

    40 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
07Build: compromised runningCompromised running 6 rounds4h 20
5 sessions

  1. 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

  2. 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

  3. Wed

    Nov 18

    Stations: overload sleds + wall balls

    55 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Thu

    Nov 19

    Zone 2 run

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

  5. Fri

    Nov 20

    Strength

    40 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
08DeloadStations: technique + capacity2h 55
5 sessions

  1. 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

  2. Tue

    Nov 24

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 8:07/mi → Sled push 25 m @ 270 lb → Sled pull 25 m @ 180 lb · no rest; transitions are part of the work

  3. Wed

    Nov 25

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push3 × 25 m270 lb
    Sled pull3 × 25 m180 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Thu

    Nov 26

    Zone 2 run

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

  5. Fri

    Nov 27

    Strength

    40 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 6
    Romanian deadlift3 × 8RPE 6
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 6
09Peak: race-pace under fatigueCompromised running 6 rounds4h 45
5 sessions

  1. 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

  2. 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

  3. Wed

    Dec 2

    Stations: overload sleds + wall balls

    60 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m370 lb
    Sled pull6 × 25 m250 lb
    Wall balls2 × 5015 lb
    Sandbag lunges3 × 25 m50 lb
    Farmers carry4 × 50 m2 × 60 lb

  4. Thu

    Dec 3

    Zone 2 run

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

  5. Fri

    Dec 4

    Strength

    55 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
10Full race simulationFull race simulation5h 10
5 sessions

  1. 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

  2. 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

  3. Wed

    Dec 9

    Stations: overload sleds + wall balls

    65 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m370 lb
    Sled pull6 × 25 m250 lb
    Wall balls2 × 5015 lb
    Sandbag lunges3 × 25 m50 lb
    Farmers carry4 × 50 m2 × 60 lb

  4. Thu

    Dec 10

    Zone 2 run

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

  5. Fri

    Dec 11

    Strength

    40 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
11Taper: sharp and freshCompromised running 7 rounds4h 00
5 sessions

  1. 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

  2. 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

  3. Wed

    Dec 16

    Stations: technique + capacity

    50 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m335 lb
    Sled pull6 × 25 m225 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Thu

    Dec 17

    Zone 2 run

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

  5. Fri

    Dec 18

    Strength

    45 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
12Race weekStations: technique + capacity2h 00
5 sessions

  1. 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

  2. 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

  3. Wed

    Dec 23

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push2 × 25 m335 lb
    Sled pull2 × 25 m225 lb
    Wall balls2 × 2015 lb

  4. Thu

    Dec 24

    Zone 2 run

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

  5. 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 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.

Keep exploring

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Not affiliated with HYROX.