PlanByWeek

HYROX Pro Training Plan

12 weeks·5 days / wk·pro·advanced

Weeks
12
Sessions
60
Peak week
6h 45
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 techniqueHeavy strength3h 40

  1. Mon

    Oct 5

    Run intervals 4 × 1 km

    45 min
    • 15 min easy + drills
    • 4 × 1 km @ threshold 6:38/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 6

    Compromised running 3 rounds

    40 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 6:45/mi → Sled pull 25 m @ 270 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work

  3. Wed

    Oct 7

    Heavy strength

    50 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat5 × 4RPE 7
    Romanian deadlift3 × 8RPE 7
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 7

  4. Thu

    Oct 8

    Stations: technique + capacity

    50 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push4 × 25 m355 lb
    Sled pull4 × 25 m270 lb
    Wall balls5 × 1520 lb
    Sandbag lunges3 × 25 m55 lb
    Farmers carry4 × 50 m2 × 55 lb

  5. Fri

    Oct 9

    Zone 2 run

    35 min
    • Conversational pace · about 8:48/mi

Weeks 2–12 locked

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02Base: run volume + station techniqueStations: technique + capacity4h 00
03Base: run volume + station techniqueStations: technique + capacity4h 20
04DeloadStations: technique + capacity3h 05
05Build: compromised runningCompromised running 5 rounds4h 45
06Half simulation + buildStations: overload sleds + wall balls5h 10
07Build: compromised runningCompromised running 6 rounds5h 40
08DeloadStations: technique + capacity3h 45
09Peak: race-pace under fatigueCompromised running 6 rounds6h 10
10Full race simulationFull race simulation6h 45
11Taper: sharp and freshCompromised running 7 rounds5h 15
12Race weekHeavy strength2h 15

Your paces

Race run pace
6:45/miper 1 km run segment
Threshold
6:38/mi
Zone 2
8:48/mi

Loads

Sled push
445 lbPro men race standard
Sled pull
335 lbPro men race standard
Farmers carry
2 × 70 lbPro men race standard
Sandbag lunges
65 lbPro men race standard
Wall balls
20 lbPro men race standard

The numbers

About this plan

Over 12 weeks the hyrox pro training plan climbs from 3.7 to 6.8 weekly hours, peaking in week 10. Week 6 is 5.2 h for an advanced Pro athlete. Strength leads: sleds reach 20% over race load, plus 12 heavy lifting days in 55 hours.

10 compromised-running sessions pair 1 km at 6:45/mi with a station, with rounds growing across the 12 weeks. 12 station sessions progress the 445 lb sled push to 20% overload within 55 hours. As a Pro plan, every load is the heavier Pro standard.

Simulations: half in week 6, full in week 10, 55 hours in all. Deloads: week 4 (3.1 h) and week 8 (3.8 h). The taper runs 6.8 h → 2.3 h.

Week 1, shown in full above, is 3.7 hours: Monday — run intervals 4 × 1 km, 45 min; Tuesday — compromised running 3 rounds, 40 min; Wednesday — heavy strength, 50 min, led by Back squat; Thursday — stations: technique + capacity, 50 min, led by Sled push; Friday — zone 2 run, 35 min.

The phases run base weeks 1–3 (3.7–4.3 h), build weeks 5–7 (4.8–5.7 h), peak weeks 9–10 (6.2–6.8 h), taper week 11 (5.3 h) and race week 12 (2.3 h).

Questions

FAQ

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

3.7 h in week 1, 5.2 h in week 6, 6.8 h at the week-10 peak: 55 h total.

What weights does the hyrox pro training plan use?

Pro men: sled push 445 lb, sled pull 335 lb, wall ball 20 lb, overloaded 20% in 12 station sessions.

Does the hyrox pro training plan include a race simulation?

Half in week 6, full in week 10, inside 55 hours of training; race week is 2.3 h.

How much running is in the hyrox pro training plan?

10 compromised sessions plus 12 interval days at 6:45/mi.

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Not affiliated with HYROX.