PlanByWeek

HYROX Training 3 Days a Week

12 weeks·3 days / wk·intermediate

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.

Week-by-week training plan
WkFocusVolume
01Base: run volume + station techniqueStations: technique + capacity1h 45

  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. 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

  3. 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

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02Base: run volume + station techniqueRun intervals 5 × 1 km1h 55
03Base: run volume + station techniqueStations: technique + capacity2h 05
04DeloadStations: technique + capacity1h 45
05Build: compromised runningRun intervals 6 × 1 km2h 15
06Half simulation + buildHalf race simulation2h 25
07Build: compromised runningStations: overload sleds + wall balls2h 35
08DeloadStations: technique + capacity1h 45
09Peak: race-pace under fatigueStations: overload sleds + wall balls2h 50
10Full race simulationStations: overload sleds + wall balls3h 05
11Taper: sharp and freshCompromised running 7 rounds2h 40
12Race weekCompromised running 3 rounds55m

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

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Not affiliated with HYROX.