PlanByWeek

HYROX 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.

Week-by-week training plan
WkFocusVolume
01Benchmark week: find your weakest stationsBenchmark: 1 km run + every station2h 55

  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

    Benchmark: 1 km run + every station

    70 min
    • SkiErg 1000 m · time it, 3 min rest between
    • Sled push 50 m @ 335 lb · time it, 3 min rest between
    • Sled pull 50 m @ 225 lb · time it, 3 min rest between
    • Burpee broad jumps 80 m · time it, 3 min rest between
    • Row 1000 m · time it, 3 min rest between
    • Farmers carry 200 m @ 2 × 55 lb · time it, 3 min rest between
    • Sandbag lunges 100 m @ 45 lb · time it, 3 min rest between
    • Wall balls 100 reps @ 15 lb · time it, 3 min rest between
    • 1 km time trial · sets your run paces for the plan

  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

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02Base: run volume + station techniqueStations: technique + capacity2h 30
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 40
04DeloadStations: technique + capacity2h 10
05Build: compromised runningRun intervals 6 × 1 km3h 05
06Half simulation + buildHalf race simulation3h 20
07Build: compromised runningCompromised running 6 rounds3h 40
08Deload + station retestRetest: 4 weakest stations2h 40
09Peak: race-pace under fatigueCompromised running 6 rounds3h 50
10Full race simulationFull race simulation4h 10
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 plan runs 12 weeks at 4 sessions a week, rising from 2.9 to 4.2 hours by week 10. Week 6 is 3.3 h for an intermediate Open athlete. Week 1 benchmarks all 8 stations; week 8 retests the four slowest.

8 compromised-running sessions pair 1 km at 8:07/mi with a station, with rounds growing across the 12 weeks. Sleds run from 335 lb race load up to 10% over it in 12 station sessions of 12 weeks at 4 days.

Simulations: half in week 6, full in week 10, 36 hours in all. Deloads: week 4 (2.2 h) and week 8 (2.7 h). The taper runs 4.2 h → 1.6 h. It is also what people mean by "hyrox training program", "hyrox workout plan", "hyrox training plan pdf" — one page, one plan.

Week 1, shown in full above, is 2.9 hours: Monday — run intervals 4 × 1 km, 35 min; Tuesday — benchmark: 1 km run + every station, 70 min; Thursday — stations: technique + capacity, 40 min, led by Sled push; Friday — zone 2 run, 30 min.

The phases run base weeks 1–3 (2.5–2.9 h), build weeks 5–7 (3.1–3.7 h), peak weeks 9–10 (3.8–4.2 h), taper week 11 (3.3 h) and race week 12 (1.6 h).

Questions

FAQ

How many hours a week is the hyrox training plan?

2.9 h in week 1, 3.3 h in week 6, 4.2 h at the week-10 peak: 36 h total.

What weights does the hyrox training plan use?

Open men: sled push 335 lb, sled pull 225 lb, wall ball 15 lb, overloaded 10% in 12 station sessions.

When are the race simulations in the hyrox training plan?

Week 6 (half) and week 10 (full), then 2 taper weeks down to 1.6 h.

Is this the hyrox training program people ask for?

It is — "hyrox training program", "hyrox workout plan", "hyrox training plan pdf" all point here: 12 weeks, 2.9–4.2 h a week.

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Not affiliated with HYROX.