HYROX Training 3 Days a Week

12 weeks·3 days / wk·intermediate

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Weeks: 12
Sessions: 36
Peak week: 3h 05; week 10
Longest session: 1h 05; 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

1h 45

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
Wed
Oct 7
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
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

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

1h 55

3 sessions

Mon
Oct 12
Run intervals 5 × 1 km
40 min
- 15 min easy + drills
- 5 × 1 km @ threshold 7:53/mi · 90 s jog between
- 10 min easy
Wed
Oct 14
Compromised running 4 rounds
35 min
- 10 min easy + mobility
- 4 rounds: 1 km run @ 8:07/mi → Burpee broad jumps 40 m → Row 500 m · no rest; transitions are part of the work
Fri
Oct 16
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

Base: run volume + station techniqueStations: technique + capacity

2h 05

3 sessions

Mon
Oct 19
Run intervals 5 × 1 km
40 min
- 15 min easy + drills
- 5 × 1 km @ threshold 7:53/mi · 90 s jog between
- 10 min easy
Wed
Oct 21
Compromised running 4 rounds
40 min
- 10 min easy + mobility
- 4 rounds: 1 km run @ 8:07/mi → Row 500 m → Farmers carry 100 m @ 2 × 40 lb · no rest; transitions are part of the work
Fri
Oct 23
Stations: technique + capacity
45 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 270 lb 90 s
Sled pull 5 × 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

DeloadStations: technique + capacity

1h 45

3 sessions

Mon
Oct 26
Run intervals 4 × 1 km
35 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Oct 28
Compromised running 3 rounds
30 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 8:07/mi → Farmers carry 100 m @ 2 × 40 lb → Sandbag lunges 50 m @ 35 lb · no rest; transitions are part of the work
Fri
Oct 30
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 3 × 25 m 270 lb 90 s
Sled pull 3 × 25 m 180 lb 90 s
Wall balls 3 × 20 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s

Build: compromised runningRun intervals 6 × 1 km

2h 15

3 sessions

Mon
Nov 2
Run intervals 6 × 1 km
45 min
- 15 min easy + drills
- 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Nov 4
Compromised running 5 rounds
45 min
- 10 min easy + mobility
- 5 rounds: 1 km run @ 8:07/mi → Sandbag lunges 50 m @ 45 lb → Wall balls 50 reps @ 15 lb · no rest; transitions are part of the work
Fri
Nov 6
Stations: overload sleds + wall balls
45 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 350 lb 90 s
Sled pull 5 × 25 m 240 lb 90 s
Wall balls 4 × 25 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s

Half simulation + buildHalf race simulation

2h 25

3 sessions

Mon
Nov 9
Run intervals 6 × 1 km
45 min
- 15 min easy + drills
- 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Nov 11
Half race simulation
50 min
- 1 km run + SkiErg 1000 m · run at 8:07/mi
- 1 km run + Sled push 50 m @ 335 lb · run at 8:07/mi
- 1 km run + Sled pull 50 m @ 225 lb · run at 8:07/mi
- 1 km run + Burpee broad jumps 80 m · run at 8:07/mi
Fri
Nov 13
Stations: overload sleds + wall balls
50 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 350 lb 90 s
Sled pull 5 × 25 m 240 lb 90 s
Wall balls 4 × 25 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s

Build: compromised runningStations: overload sleds + wall balls

2h 35

3 sessions

Mon
Nov 16
Run intervals 7 × 1 km
50 min
- 15 min easy + drills
- 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Nov 18
Compromised running 6 rounds
50 min
- 10 min easy + mobility
- 6 rounds: 1 km run @ 8:07/mi → SkiErg 500 m → Sled push 25 m @ 335 lb · no rest; transitions are part of the work
Fri
Nov 20
Stations: overload sleds + wall balls
55 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 5 × 25 m 350 lb 90 s
Sled pull 5 × 25 m 240 lb 90 s
Wall balls 4 × 25 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s

DeloadStations: technique + capacity

1h 45

3 sessions

Mon
Nov 23
Run intervals 4 × 1 km
35 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Nov 25
Compromised running 3 rounds
30 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 8:07/mi → Sled push 25 m @ 270 lb → Sled pull 25 m @ 180 lb · no rest; transitions are part of the work
Fri
Nov 27
Stations: technique + capacity
40 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 3 × 25 m 270 lb 90 s
Sled pull 3 × 25 m 180 lb 90 s
Wall balls 3 × 20 15 lb 60 s
Sandbag lunges 3 × 25 m 35 lb 60 s
Farmers carry 4 × 50 m 2 × 40 lb 60 s

Peak: race-pace under fatigueStations: overload sleds + wall balls

2h 50

3 sessions

Mon
Nov 30
Run intervals 7 × 1 km
55 min
- 15 min easy + drills
- 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Dec 2
Compromised running 6 rounds
55 min
- 10 min easy + mobility
- 6 rounds: 1 km run @ 8:07/mi → Sled pull 25 m @ 225 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work
Fri
Dec 4
Stations: overload sleds + wall balls
60 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 370 lb 90 s
Sled pull 6 × 25 m 250 lb 90 s
Wall balls 2 × 50 15 lb 60 s
Sandbag lunges 3 × 25 m 50 lb 60 s
Farmers carry 4 × 50 m 2 × 60 lb 60 s

Full race simulationStations: overload sleds + wall balls

3h 05

3 sessions

Mon
Dec 7
Run intervals 8 × 1 km
60 min
- 15 min easy + drills
- 8 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Dec 9
Full race simulation
60 min
- 1 km run + SkiErg 1000 m · run at 8:07/mi
- 1 km run + Sled push 50 m @ 335 lb · run at 8:07/mi
- 1 km run + Sled pull 50 m @ 225 lb · run at 8:07/mi
- 1 km run + Burpee broad jumps 80 m · run at 8:07/mi
- 1 km run + Row 1000 m · run at 8:07/mi
- 1 km run + Farmers carry 200 m @ 2 × 55 lb · run at 8:07/mi
- 1 km run + Sandbag lunges 100 m @ 45 lb · run at 8:07/mi
- 1 km run + Wall balls 100 reps @ 15 lb · run at 8:07/mi
Fri
Dec 11
Stations: overload sleds + wall balls
65 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 370 lb 90 s
Sled pull 6 × 25 m 250 lb 90 s
Wall balls 2 × 50 15 lb 60 s
Sandbag lunges 3 × 25 m 50 lb 60 s
Farmers carry 4 × 50 m 2 × 60 lb 60 s

Taper: sharp and freshCompromised running 7 rounds

2h 40

3 sessions

Mon
Dec 14
Run intervals 8 × 1 km
50 min
- 15 min easy + drills
- 8 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Dec 16
Compromised running 7 rounds
60 min
- 10 min easy + mobility
- 7 rounds: 1 km run @ 8:07/mi → Row 500 m → Farmers carry 100 m @ 2 × 55 lb · no rest; transitions are part of the work
Fri
Dec 18
Stations: technique + capacity
50 min
- 10 min SkiErg/row easy warm-up
Exercise Sets×Reps Load Rest
Sled push 6 × 25 m 335 lb 90 s
Sled pull 6 × 25 m 225 lb 90 s
Wall balls 3 × 20 15 lb 60 s
Sandbag lunges 3 × 25 m 45 lb 60 s
Farmers carry 4 × 50 m 2 × 55 lb 60 s

Race weekCompromised running 3 rounds

55m

3 sessions

Mon
Dec 21
Race-week opener
25 min
- 15 min easy + drills
- 4 × 1 km @ race run pace 8:07/mi · 90 s jog between
- 10 min easy
Wed
Dec 23
Compromised running 3 rounds
30 min
- 10 min easy + mobility
- 3 rounds: 1 km run @ 8:07/mi → Farmers carry 100 m @ 2 × 55 lb → Sandbag lunges 50 m @ 45 lb · no rest; transitions are part of the work
Fri
Dec 25
Race day: HYROX Open
- 8 × 1 km run + 8 stations · run the first km no faster than 8:07/mi
- Wall balls: break early · sets of 15–20 from the start beat one big set and a crash

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 training 3 days a week climbs from 1.8 to 3.1 weekly hours, peaking in week 10. Week 6 is 2.4 h for an intermediate Open athlete. Balance: 12 run-interval days against 11 station days.

You get 10 compromised runs over 1.8–3.1 h weeks — a kilometre at 8:07/mi straight into station work. 26 hours in total include 11 station sessions with up to 10% sled overload.

A half rehearsal (week 6) precedes the full one (week 10). Lighter weeks are week 4 (1.8 h) and week 8 (1.8 h), and the taper ends at 0.9 h.

3 sessions and 1.8 hours open this 12-week plan, topped by a 40 min Friday.

The phases run base weeks 1–3 (1.8–2.1 h), build weeks 5–7 (2.3–2.6 h), peak weeks 9–10 (2.8–3.1 h), taper week 11 (2.7 h) and race week 12 (0.9 h).

Weeks 1–4 run 1.8, 1.9, 2.1 and 1.8 hours. The last four weeks run 2.8, 3.1, 2.7 and 0.9 hours. Per session that is 35 hours in week 1 and 61.7 in week 10.

Questions

FAQ

How many hours a week is the hyrox training 3 days a week?

1.8 h in week 1, 2.4 h in week 6, 3.1 h at the week-10 peak: 26 h total.

What weights does the hyrox training 3 days a week use?

11 station sessions at Open loads, peaking 10% heavier; 26 h in all.

Does the hyrox training 3 days a week include a race simulation?

Two rehearsals, weeks 6 and 10, before a 0.9 h race week after 26 h.

How much running is in the hyrox training 3 days a week?

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

Keep exploring

All hyrox plans

Not affiliated with HYROX.

About this plan

FAQ

How many hours a week is the hyrox training 3 days a week?

What weights does the hyrox training 3 days a week use?

Does the hyrox training 3 days a week include a race simulation?

How much running is in the hyrox training 3 days a week?

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