PlanByWeek

HYROX Running Training Plan

12 weeks·4 days / wk·intermediate

Weeks
12
Sessions
48
Peak week
4h 00
week 10
Longest session
1h 00
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 15

  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. Thu

    Oct 8

    Threshold run 20 min

    30 min
    • 15 min easy
    • 20 min @ 7:53/mi
    • 10 min easy

  4. Fri

    Oct 9

    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

Weeks 2–12 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

Secure checkout with Stripe · Cancel any time

02Base: run volume + station techniqueRun intervals 5 × 1 km2h 25
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 35
04DeloadStations: technique + capacity2h 15
05Build: compromised runningCompromised running 5 rounds2h 50
06Half simulation + buildStations: overload sleds + wall balls3h 05
07Build: compromised runningRun intervals 7 × 1 km3h 20
08DeloadStations: technique + capacity2h 20
09Peak: race-pace under fatigueRun intervals 7 × 1 km3h 40
10Full race simulationRun intervals 8 × 1 km4h 00
11Taper: sharp and freshCompromised running 7 rounds3h 30
12Race weekThreshold run 40 min1h 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

Over 12 weeks the hyrox running training plan climbs from 2.3 to 4 weekly hours, peaking in week 10. Week 6 is 3.1 h for an intermediate Open athlete. Running leads: 12 threshold runs replace a station day.

You get 10 compromised runs over 2.3–4 h weeks — a kilometre at 8:07/mi straight into station work. Station work: 11 sessions, sleds peaking 10% above race weight, 34 training hours overall.

Simulations: half in week 6, full in week 10, 34 hours in all. Deloads: week 4 (2.3 h) and week 8 (2.3 h). The taper runs 4 h → 1.6 h.

Week 1 of 12 is 2.3 hours in 4 sessions; the biggest is Friday's 40 min, and the key work is run intervals 4 × 1 km, compromised running 3 rounds and threshold run 20 min.

The phases run base weeks 1–3 (2.3–2.6 h), build weeks 5–7 (2.8–3.3 h), peak weeks 9–10 (3.7–4 h), taper week 11 (3.5 h) and race week 12 (1.6 h).

Weeks 1–4 run 2.3, 2.4, 2.6 and 2.3 hours.

Questions

FAQ

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

2.3 h in week 1, 3.1 h in week 6, 4 h at the week-10 peak: 34 h total.

What weights does the hyrox running training plan use?

11 station sessions at Open loads, peaking 10% heavier; 34 h in all.

When are the race simulations in the hyrox running training plan?

Half in week 6, full in week 10, inside 34 hours of training; race week is 1.6 h.

How much running is in the hyrox running training plan?

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

Keep exploring

Related plans

All hyrox plans

Not affiliated with HYROX.