HYROX Strength Training Plan

12 weeks·4 days / wk·intermediate

Weeks: 12
Sessions: 48
Peak week: 4h 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.

Focus

Volume

Base: run volume + station techniqueStations: technique + capacity

2h 20

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
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
Thu
Oct 8
Heavy strength
35 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
Fri
Oct 9
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 4 × 25 m 270 lb 90 s
Sled pull 4 × 25 m 180 lb 90 s
Wall balls 5 × 15 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s

Weeks 2–12 locked

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Every session, every week
Paces and loads from your numbers
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Re-plans when you miss a key session

Base: run volume + station techniqueStations: technique + capacity

2h 30

Base: run volume + station techniqueRun intervals 5 × 1 km

2h 45

DeloadStations: technique + capacity

2h 20

Build: compromised runningRun intervals 6 × 1 km

3h 00

Half simulation + buildHalf race simulation

3h 15

Build: compromised runningCompromised running 6 rounds

3h 30

DeloadHeavy strength

2h 25

Peak: race-pace under fatigueCompromised running 6 rounds

3h 50

Full race simulationFull race simulation

4h 10

Taper: sharp and freshCompromised running 7 rounds

3h 25

Race weekHeavy strength

1h 30

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 strength training plan climbs from 2.3 to 4.2 weekly hours, peaking in week 10. At the midpoint, week 6, you train 3.3 h (intermediate, Open). 12 heavy lifting days and sleds at up to 20% overload make strength the priority here.

You get 10 compromised runs over 2.3–4.2 h weeks — a kilometre at 8:07/mi straight into station work. Sleds run from 335 lb race load up to 20% over it in 11 station sessions of 12 weeks at 4 days.

A half rehearsal (week 6) precedes the full one (week 10). Deloads: week 4 (2.3 h) and week 8 (2.4 h). The taper runs 4.2 h → 1.5 h.

The phases run base weeks 1–3 (2.3–2.8 h), build weeks 5–7 (3–3.5 h), peak weeks 9–10 (3.8–4.2 h), taper week 11 (3.4 h) and race week 12 (1.5 h).

Weeks 1–4 run 2.3, 2.5, 2.8 and 2.3 hours. The last four weeks run 3.8, 4.2, 3.4 and 1.5 hours. Between 0 and 3 key sessions sit in each week — 29 in total.

Questions

FAQ

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

It starts at 2.3 h, reaches 3.3 h by week 6 and peaks at 4.2 h.

What weights does the hyrox strength training plan use?

11 station sessions at Open loads, peaking 20% heavier; 35 h in all.

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

Half in week 6, full in week 10, inside 35 hours of training; race week is 1.5 h.

How much running is in the hyrox strength training plan?

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

Keep exploring

All hyrox plans

Not affiliated with HYROX.