PlanByWeek

HYROX Training Plan

12 weeks·4 days / wk·intermediate

FREEEvery week of this plan is free while PlanByWeek is in beta— including PDF, calendar and Garmin export.

ExportPDFCalendarMissed a key session? Mark it and the plan re-balances.
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
02Base: run volume + station techniqueStations: technique + capacity2h 30
4 sessions

  1. 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

  2. Tue

    Oct 13

    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

  3. Thu

    Oct 15

    Stations: technique + capacity

    45 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 16

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 40
4 sessions

  1. Mon

    Oct 19

    Run intervals 5 × 1 km

    45 min
    • 15 min easy + drills
    • 5 × 1 km @ threshold 7:53/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 20

    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

  3. Thu

    Oct 22

    Stations: technique + capacity

    45 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m270 lb
    Sled pull5 × 25 m180 lb
    Wall balls5 × 1515 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Oct 23

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi
04DeloadStations: technique + capacity2h 10
4 sessions

  1. 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

  2. Tue

    Oct 27

    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

  3. Thu

    Oct 29

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push3 × 25 m270 lb
    Sled pull3 × 25 m180 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Oct 30

    Zone 2 run

    25 min
    • Conversational pace · about 10:25/mi
05Build: compromised runningRun intervals 6 × 1 km3h 05
4 sessions

  1. Mon

    Nov 2

    Run intervals 6 × 1 km

    50 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 3

    Compromised running 5 rounds

    50 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

  3. Thu

    Nov 5

    Stations: overload sleds + wall balls

    50 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Nov 6

    Zone 2 run

    35 min
    • Conversational pace · about 10:25/mi
06Half simulation + buildHalf race simulation3h 20
4 sessions

  1. Mon

    Nov 9

    Run intervals 6 × 1 km

    50 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 10

    Half 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

  3. Thu

    Nov 12

    Stations: overload sleds + wall balls

    55 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Nov 13

    Zone 2 run

    35 min
    • Conversational pace · about 10:25/mi
07Build: compromised runningCompromised running 6 rounds3h 40
4 sessions

  1. Mon

    Nov 16

    Run intervals 7 × 1 km

    60 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 17

    Compromised running 6 rounds

    65 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

  3. Thu

    Nov 19

    Stations: overload sleds + wall balls

    55 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push5 × 25 m350 lb
    Sled pull5 × 25 m240 lb
    Wall balls4 × 2515 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Nov 20

    Zone 2 run

    40 min
    • Conversational pace · about 10:25/mi
08Deload + station retestRetest: 4 weakest stations2h 40
4 sessions

  1. 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

  2. Tue

    Nov 24

    Retest: 4 weakest stations

    55 min
    • Repeat the week-1 benchmark on your 4 slowest stations · compare splits; shift next block's station work to the biggest gaps

  3. Thu

    Nov 26

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push3 × 25 m270 lb
    Sled pull3 × 25 m180 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m35 lb
    Farmers carry4 × 50 m2 × 40 lb

  4. Fri

    Nov 27

    Zone 2 run

    30 min
    • Conversational pace · about 10:25/mi
09Peak: race-pace under fatigueCompromised running 6 rounds3h 50
4 sessions

  1. Mon

    Nov 30

    Run intervals 7 × 1 km

    60 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 1

    Compromised running 6 rounds

    70 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

  3. Thu

    Dec 3

    Stations: overload sleds + wall balls

    60 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m370 lb
    Sled pull6 × 25 m250 lb
    Wall balls2 × 5015 lb
    Sandbag lunges3 × 25 m50 lb
    Farmers carry4 × 50 m2 × 60 lb

  4. Fri

    Dec 4

    Zone 2 run

    40 min
    • Conversational pace · about 10:25/mi
10Full race simulationFull race simulation4h 10
4 sessions

  1. Mon

    Dec 7

    Run intervals 8 × 1 km

    70 min
    • 15 min easy + drills
    • 8 × 1 km @ race run pace 8:07/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 8

    Full race simulation

    95 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

  3. Thu

    Dec 10

    Stations: overload sleds + wall balls

    65 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m370 lb
    Sled pull6 × 25 m250 lb
    Wall balls2 × 5015 lb
    Sandbag lunges3 × 25 m50 lb
    Farmers carry4 × 50 m2 × 60 lb

  4. Fri

    Dec 11

    Zone 2 run

    20 min
    • Conversational pace · about 10:25/mi
11Taper: sharp and freshCompromised running 7 rounds3h 15
4 sessions

  1. 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

  2. Tue

    Dec 15

    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

  3. Thu

    Dec 17

    Stations: technique + capacity

    50 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push6 × 25 m335 lb
    Sled pull6 × 25 m225 lb
    Wall balls3 × 2015 lb
    Sandbag lunges3 × 25 m45 lb
    Farmers carry4 × 50 m2 × 55 lb

  4. Fri

    Dec 18

    Zone 2 run

    35 min
    • Conversational pace · about 10:25/mi
12Race weekStations: technique + capacity1h 35
4 sessions

  1. 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

  2. Tue

    Dec 22

    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

  3. Thu

    Dec 24

    Stations: technique + capacity

    40 min
    • 10 min SkiErg/row easy warm-up
    ExerciseSets×RepsLoad
    Sled push2 × 25 m335 lb
    Sled pull2 × 25 m225 lb
    Wall balls2 × 2015 lb

  4. 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

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.

Keep exploring

Related plans

All hyrox plans

Not affiliated with HYROX.