PlanByWeek

HYROX 8 Week Training Plan

8 weeks·4 days / wk·intermediate

Weeks
8
Sessions
32
Peak week
3h 50
week 7
Longest session
1h 20
week 7
Taper
1 wk
BaseBuildCutbackPeakRace

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 30

  1. Mon

    Oct 5

    Run intervals 4 × 1 km

    40 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

    35 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. Thu

    Oct 8

    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. Fri

    Oct 9

    Zone 2 run

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

Weeks 2–8 locked

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02Base: run volume + station techniqueStations: technique + capacity2h 45
03Build: compromised runningCompromised running 5 rounds3h 00
04DeloadStations: technique + capacity2h 10
05Half simulation + buildHalf race simulation3h 15
06Peak: race-pace under fatigueCompromised running 6 rounds3h 30
07Full race simulationFull race simulation3h 50
08Race 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

The numbers

About this plan

This hyrox 8 week training plan runs 8 weeks at 4 sessions a week, rising from 2.5 to 3.8 hours by week 7. Week 4 is 2.2 h for an intermediate Open athlete. 8 station days and 8 interval runs share the load evenly.

You get 6 compromised runs over 2.5–3.8 h weeks — a kilometre at 8:07/mi straight into station work. By week 7 the sled push is 10% over its 335 lb race load; 8 station days get you there.

Simulations: half in week 5, full in week 7, 23 hours in all. Deloads: week 4 (2.2 h). The taper runs 3.8 h → 1.6 h.

Week 1, shown in full above, is 2.5 hours: Monday — run intervals 4 × 1 km, 40 min; Tuesday — compromised running 3 rounds, 35 min; Thursday — stations: technique + capacity, 45 min, led by Sled push; Friday — zone 2 run, 30 min.

Structure: base weeks 1–2 (2.5–2.8 h), build weeks 3–5 (3–3.3 h), peak weeks 6–7 (3.5–3.8 h) and race week 8 (1.6 h).

Questions

FAQ

How many hours a week is the hyrox 8 week training plan?

2.5 h in week 1, 2.2 h in week 4, 3.8 h at the week-7 peak: 23 h total.

What weights does the hyrox 8 week training plan use?

8 station sessions at Open loads, peaking 10% heavier; 23 h in all.

When are the race simulations in the hyrox 8 week training plan?

Week 5 (half) and week 7 (full), then 1 taper week down to 1.6 h.

How much running is in the hyrox 8 week training plan?

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

Keep exploring

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Not affiliated with HYROX.