HYROX Pro Training Plan

12 weeks·5 days / wk·pro·advanced

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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.

Focus

Volume

Base: run volume + station techniqueHeavy strength

3h 40

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
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
Wed
Oct 7
Heavy strength
50 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 7 2–3 min
Romanian deadlift 3 × 8 RPE 7 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 7 2 min
Thu
Oct 8
Stations: technique + capacity
50 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 4 × 25 m 355 lb 90 s
Sled pull 4 × 25 m 270 lb 90 s
Wall balls 5 × 15 20 lb 60 s
Sandbag lunges 3 × 25 m 55 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Oct 9
Zone 2 run
35 min
- Conversational pace · about 8:48/mi

Base: run volume + station techniqueStations: technique + capacity

4h 00

5 sessions

Mon
Oct 12
Run intervals 5 × 1 km
50 min
- 15 min easy + drills
- 5 × 1 km @ threshold 6:38/mi · 90 s jog between
- 10 min easy
Tue
Oct 13
Compromised running 4 rounds
50 min
- 10 min easy + mobility
- 4 rounds: 1 km run @ 6:45/mi → Burpee broad jumps 40 m → Row 500 m · no rest; transitions are part of the work
Wed
Oct 14
Heavy strength
45 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 7 2–3 min
Romanian deadlift 3 × 8 RPE 7 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 7 2 min
Thu
Oct 15
Stations: technique + capacity
55 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 4 × 25 m 355 lb 90 s
Sled pull 4 × 25 m 270 lb 90 s
Wall balls 5 × 15 20 lb 60 s
Sandbag lunges 3 × 25 m 55 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Oct 16
Zone 2 run
40 min
- Conversational pace · about 8:48/mi

Base: run volume + station techniqueStations: technique + capacity

4h 20

5 sessions

Mon
Oct 19
Run intervals 5 × 1 km
55 min
- 15 min easy + drills
- 5 × 1 km @ threshold 6:38/mi · 90 s jog between
- 10 min easy
Tue
Oct 20
Compromised running 4 rounds
50 min
- 10 min easy + mobility
- 4 rounds: 1 km run @ 6:45/mi → Row 500 m → Farmers carry 100 m @ 2 × 55 lb · no rest; transitions are part of the work
Wed
Oct 21
Heavy strength
55 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 7 2–3 min
Romanian deadlift 3 × 8 RPE 7 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 7 2 min
Thu
Oct 22
Stations: technique + capacity
60 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 355 lb 90 s
Sled pull 5 × 25 m 270 lb 90 s
Wall balls 5 × 15 20 lb 60 s
Sandbag lunges 3 × 25 m 55 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Oct 23
Zone 2 run
40 min
- Conversational pace · about 8:48/mi

DeloadStations: technique + capacity

3h 05

5 sessions

Mon
Oct 26
Run intervals 4 × 1 km
40 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Oct 27
Compromised running 3 rounds
30 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 6:45/mi → Farmers carry 100 m @ 2 × 55 lb → Sandbag lunges 50 m @ 55 lb · no rest; transitions are part of the work
Wed
Oct 28
Heavy strength
40 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 6 2–3 min
Romanian deadlift 3 × 8 RPE 6 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 6 2 min
Thu
Oct 29
Stations: technique + capacity
45 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 3 × 25 m 355 lb 90 s
Sled pull 3 × 25 m 270 lb 90 s
Wall balls 3 × 20 20 lb 60 s
Sandbag lunges 3 × 25 m 55 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Oct 30
Zone 2 run
30 min
- Conversational pace · about 8:48/mi

Build: compromised runningCompromised running 5 rounds

4h 45

5 sessions

Mon
Nov 2
Run intervals 6 × 1 km
60 min
- 15 min easy + drills
- 6 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Nov 3
Compromised running 5 rounds
65 min
- 10 min easy + mobility
- 5 rounds: 1 km run @ 6:45/mi → Sandbag lunges 50 m @ 65 lb → Wall balls 50 reps @ 20 lb · no rest; transitions are part of the work
Wed
Nov 4
Heavy strength
50 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 8 2–3 min
Romanian deadlift 3 × 8 RPE 8 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 8 2 min
Thu
Nov 5
Stations: overload sleds + wall balls
65 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 510 lb 90 s
Sled pull 5 × 25 m 390 lb 90 s
Wall balls 4 × 25 20 lb 60 s
Sandbag lunges 3 × 25 m 75 lb 60 s
Farmers carry 4 × 50 m 2 × 80 lb 60 s
Fri
Nov 6
Zone 2 run
45 min
- Conversational pace · about 8:48/mi

Half simulation + buildStations: overload sleds + wall balls

5h 10

5 sessions

Mon
Nov 9
Run intervals 6 × 1 km
65 min
- 15 min easy + drills
- 6 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Nov 10
Half race simulation
60 min
- 1 km run + SkiErg 1000 m · run at 6:45/mi
- 1 km run + Sled push 50 m @ 445 lb · run at 6:45/mi
- 1 km run + Sled pull 50 m @ 335 lb · run at 6:45/mi
- 1 km run + Burpee broad jumps 80 m · run at 6:45/mi
Wed
Nov 11
Heavy strength
65 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 8 2–3 min
Romanian deadlift 3 × 8 RPE 8 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 8 2 min
Thu
Nov 12
Stations: overload sleds + wall balls
70 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 510 lb 90 s
Sled pull 5 × 25 m 390 lb 90 s
Wall balls 4 × 25 20 lb 60 s
Sandbag lunges 3 × 25 m 75 lb 60 s
Farmers carry 4 × 50 m 2 × 80 lb 60 s
Fri
Nov 13
Zone 2 run
50 min
- Conversational pace · about 8:48/mi

Build: compromised runningCompromised running 6 rounds

5h 40

5 sessions

Mon
Nov 16
Run intervals 7 × 1 km
75 min
- 15 min easy + drills
- 7 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Nov 17
Compromised running 6 rounds
85 min
- 10 min easy + mobility
- 6 rounds: 1 km run @ 6:45/mi → SkiErg 500 m → Sled push 25 m @ 445 lb · no rest; transitions are part of the work
Wed
Nov 18
Heavy strength
55 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 8 2–3 min
Romanian deadlift 3 × 8 RPE 8 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 8 2 min
Thu
Nov 19
Stations: overload sleds + wall balls
75 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 510 lb 90 s
Sled pull 5 × 25 m 390 lb 90 s
Wall balls 4 × 25 20 lb 60 s
Sandbag lunges 3 × 25 m 75 lb 60 s
Farmers carry 4 × 50 m 2 × 80 lb 60 s
Fri
Nov 20
Zone 2 run
50 min
- Conversational pace · about 8:48/mi

DeloadStations: technique + capacity

3h 45

5 sessions

Mon
Nov 23
Run intervals 4 × 1 km
45 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Nov 24
Compromised running 3 rounds
40 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 6:45/mi → Sled push 25 m @ 355 lb → Sled pull 25 m @ 270 lb · no rest; transitions are part of the work
Wed
Nov 25
Heavy strength
50 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 6 2–3 min
Romanian deadlift 3 × 8 RPE 6 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 6 2 min
Thu
Nov 26
Stations: technique + capacity
55 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 3 × 25 m 355 lb 90 s
Sled pull 3 × 25 m 270 lb 90 s
Wall balls 3 × 20 20 lb 60 s
Sandbag lunges 3 × 25 m 55 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s
Fri
Nov 27
Zone 2 run
35 min
- Conversational pace · about 8:48/mi

Peak: race-pace under fatigueCompromised running 6 rounds

6h 10

5 sessions

Mon
Nov 30
Run intervals 7 × 1 km
80 min
- 15 min easy + drills
- 7 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Dec 1
Compromised running 6 rounds
90 min
- 10 min easy + mobility
- 6 rounds: 1 km run @ 6:45/mi → Sled pull 25 m @ 335 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work
Wed
Dec 2
Heavy strength
65 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 8 2–3 min
Romanian deadlift 3 × 8 RPE 8 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 8 2 min
Thu
Dec 3
Stations: overload sleds + wall balls
80 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 535 lb 90 s
Sled pull 6 × 25 m 405 lb 90 s
Wall balls 2 × 50 20 lb 60 s
Sandbag lunges 3 × 25 m 75 lb 60 s
Farmers carry 4 × 50 m 2 × 80 lb 60 s
Fri
Dec 4
Zone 2 run
55 min
- Conversational pace · about 8:48/mi

Full race simulationFull race simulation

6h 45

5 sessions

Mon
Dec 7
Run intervals 8 × 1 km
90 min
- 15 min easy + drills
- 8 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Dec 8
Full race simulation
95 min
- 1 km run + SkiErg 1000 m · run at 6:45/mi
- 1 km run + Sled push 50 m @ 445 lb · run at 6:45/mi
- 1 km run + Sled pull 50 m @ 335 lb · run at 6:45/mi
- 1 km run + Burpee broad jumps 80 m · run at 6:45/mi
- 1 km run + Row 1000 m · run at 6:45/mi
- 1 km run + Farmers carry 200 m @ 2 × 70 lb · run at 6:45/mi
- 1 km run + Sandbag lunges 100 m @ 65 lb · run at 6:45/mi
- 1 km run + Wall balls 100 reps @ 20 lb · run at 6:45/mi
Wed
Dec 9
Heavy strength
75 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 8 2–3 min
Romanian deadlift 3 × 8 RPE 8 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 8 2 min
Thu
Dec 10
Stations: overload sleds + wall balls
85 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 535 lb 90 s
Sled pull 6 × 25 m 405 lb 90 s
Wall balls 2 × 50 20 lb 60 s
Sandbag lunges 3 × 25 m 75 lb 60 s
Farmers carry 4 × 50 m 2 × 80 lb 60 s
Fri
Dec 11
Zone 2 run
60 min
- Conversational pace · about 8:48/mi

Taper: sharp and freshCompromised running 7 rounds

5h 15

5 sessions

Mon
Dec 14
Run intervals 8 × 1 km
65 min
- 15 min easy + drills
- 8 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Dec 15
Compromised running 7 rounds
80 min
- 10 min easy + mobility
- 7 rounds: 1 km run @ 6:45/mi → Row 500 m → Farmers carry 100 m @ 2 × 70 lb · no rest; transitions are part of the work
Wed
Dec 16
Heavy strength
60 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 8 2–3 min
Romanian deadlift 3 × 8 RPE 8 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 8 2 min
Thu
Dec 17
Stations: technique + capacity
65 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 445 lb 90 s
Sled pull 6 × 25 m 335 lb 90 s
Wall balls 3 × 20 20 lb 60 s
Sandbag lunges 3 × 25 m 65 lb 60 s
Farmers carry 4 × 50 m 2 × 70 lb 60 s
Fri
Dec 18
Zone 2 run
45 min
- Conversational pace · about 8:48/mi

Race weekHeavy strength

2h 15

5 sessions

Mon
Dec 21
Race-week opener
25 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 6:45/mi · 90 s jog between
- 10 min easy
Tue
Dec 22
Compromised running 3 rounds
30 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 6:45/mi → Farmers carry 100 m @ 2 × 70 lb → Sandbag lunges 50 m @ 65 lb · no rest; transitions are part of the work
Wed
Dec 23
Heavy strength
40 min
- Lower-body and pulling strength that carries over to sleds and lunges
Exercise Sets×Reps Load Rest
Back squat 5 × 4 RPE 8 2–3 min
Romanian deadlift 3 × 8 RPE 8 2 min
Walking lunge 3 × 10 each RPE 7 90 s
Bent-over row 3 × 10 RPE 7 90 s
Push press 3 × 6 RPE 8 2 min
Thu
Dec 24
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 2 × 25 m 445 lb 90 s
Sled pull 2 × 25 m 335 lb 90 s
Wall balls 2 × 20 20 lb 60 s
Fri
Dec 25
Race day: HYROX Pro
- 8 × 1 km run + 8 stations · run the first km no faster than 6:45/mi
- Wall balls: break early · sets of 15–20 from the start beat one big set and a crash

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.

Keep exploring

All hyrox plans

Not affiliated with HYROX.

About this plan

FAQ

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

What weights does the hyrox pro training plan use?

Does the hyrox pro training plan include a race simulation?

How much running is in the hyrox pro training plan?

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