PlanByWeek

HYROX Training 4 Days a Week

12 weeks·4 days / wk·intermediate

Weeks
12
Sessions
48
Peak week
4h 00
week 10
Longest session
1h 30
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

    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

  4. Fri

    Oct 9

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi

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 techniqueStations: technique + capacity2h 25
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 35
04DeloadStations: technique + capacity2h 10
05Build: compromised runningRun intervals 6 × 1 km2h 50
06Half simulation + buildHalf race simulation3h 05
07Build: compromised runningCompromised running 6 rounds3h 20
08DeloadStations: technique + capacity2h 15
09Peak: race-pace under fatigueCompromised running 6 rounds3h 40
10Full race simulationFull race simulation4h 00
11Taper: sharp and freshCompromised running 7 rounds3h 15
12Race weekStations: technique + capacity1h 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

This hyrox training 4 days a week runs 12 weeks at 4 sessions a week, rising from 2.3 to 4 hours by week 10. At the midpoint, week 6, you train 3.1 h (intermediate, Open). 12 station days and 12 interval runs share the load evenly.

Compromised running appears 10 times, each round a kilometre at 8:07/mi then a station. By week 10 the sled push is 10% over its 335 lb race load; 12 station days get you there.

A half rehearsal (week 6) precedes the full one (week 10). Hyrox training 4 days a week: lighter weeks are week 4 (2.2 h) and week 8 (2.3 h), and the taper ends at 1.6 h.

The opening month: 2.3, 2.4, 2.6, 2.2 hours. The closing month goes 3.7 → 4 → 3.3 → 1.6 hours. Each session averages 33.8 hours at first, 60 at the week-10 peak. The mid-plan weeks 5–7 hold 2.8, 3.1 and 3.3 hours.

Questions

FAQ

How many hours a week is the hyrox training 4 days a week?

2.3 → 4 hours; 33 hours across the 12 weeks.

What weights does the hyrox training 4 days a week use?

12 station sessions at Open loads, peaking 10% heavier; 33 h in all.

Does the hyrox training 4 days a week include a race simulation?

1.6 h race week follows simulations in week 6 and 10 (10 compromised runs in all).

How much running is in the hyrox training 4 days a week?

12 run-interval days and 10 compromised runs, plus 11 Zone 2 runs.

Keep exploring

Related plans

All hyrox plans

Not affiliated with HYROX.