PlanByWeek

HYROX Training Plan Advanced

12 weeks·5 days / wk·advanced

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Weeks
12
Sessions
60
Peak week
6h 15
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
01Base: run volume + station techniqueStations: technique + capacity3h 25

  1. Mon

    Oct 5

    Run intervals 4 × 1 km

    40 min
    • 15 min easy + drills
    • 4 × 1 km @ threshold 6:38/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 6

    Compromised running 3 rounds

    35 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 6:45/mi → Sled pull 25 m @ 180 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work

  3. Wed

    Oct 7

    Stations: technique + capacity

    50 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. Thu

    Oct 8

    Zone 2 run

    35 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Oct 9

    Strength

    45 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 7
    Romanian deadlift3 × 8RPE 7
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 7
02Base: run volume + station techniqueRun intervals 5 × 1 km3h 45
5 sessions

  1. Mon

    Oct 12

    Run intervals 5 × 1 km

    50 min
    • 15 min easy + drills
    • 5 × 1 km @ threshold 6:38/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 13

    Compromised running 4 rounds

    45 min
    • 10 min easy + mobility
    • 4 rounds: 1 km run @ 6:45/mi → Burpee broad jumps 40 m → Row 500 m · no rest; transitions are part of the work

  3. Wed

    Oct 14

    Stations: technique + capacity

    50 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. Thu

    Oct 15

    Zone 2 run

    35 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Oct 16

    Strength

    45 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 7
    Romanian deadlift3 × 8RPE 7
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 7
03Base: run volume + station techniqueStations: technique + capacity4h 05
5 sessions

  1. Mon

    Oct 19

    Run intervals 5 × 1 km

    50 min
    • 15 min easy + drills
    • 5 × 1 km @ threshold 6:38/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Oct 20

    Compromised running 4 rounds

    50 min
    • 10 min easy + mobility
    • 4 rounds: 1 km run @ 6:45/mi → Row 500 m → Farmers carry 100 m @ 2 × 40 lb · no rest; transitions are part of the work

  3. Wed

    Oct 21

    Stations: technique + capacity

    55 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. Thu

    Oct 22

    Zone 2 run

    40 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Oct 23

    Strength

    50 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 7
    Romanian deadlift3 × 8RPE 7
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 7
04DeloadStations: technique + capacity2h 50
5 sessions

  1. Mon

    Oct 26

    Run intervals 4 × 1 km

    35 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 6:45/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 @ 6:45/mi → Farmers carry 100 m @ 2 × 40 lb → Sandbag lunges 50 m @ 35 lb · no rest; transitions are part of the work

  3. Wed

    Oct 28

    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. Thu

    Oct 29

    Zone 2 run

    30 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Oct 30

    Strength

    35 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 6
    Romanian deadlift3 × 8RPE 6
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 6
05Build: compromised runningRun intervals 6 × 1 km4h 25
5 sessions

  1. Mon

    Nov 2

    Run intervals 6 × 1 km

    60 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 6:45/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 3

    Compromised running 5 rounds

    60 min
    • 10 min easy + mobility
    • 5 rounds: 1 km run @ 6:45/mi → Sandbag lunges 50 m @ 45 lb → Wall balls 50 reps @ 15 lb · no rest; transitions are part of the work

  3. Wed

    Nov 4

    Stations: overload sleds + wall balls

    60 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. Thu

    Nov 5

    Zone 2 run

    40 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Nov 6

    Strength

    45 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
06Half simulation + buildStations: overload sleds + wall balls4h 50
5 sessions

  1. Mon

    Nov 9

    Run intervals 6 × 1 km

    60 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 6:45/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 6:45/mi
    • 1 km run + Sled push 50 m @ 335 lb · run at 6:45/mi
    • 1 km run + Sled pull 50 m @ 225 lb · run at 6:45/mi
    • 1 km run + Burpee broad jumps 80 m · run at 6:45/mi

  3. Wed

    Nov 11

    Stations: overload sleds + wall balls

    65 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. Thu

    Nov 12

    Zone 2 run

    45 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Nov 13

    Strength

    60 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
07Build: compromised runningCompromised running 6 rounds5h 15
5 sessions

  1. Mon

    Nov 16

    Run intervals 7 × 1 km

    70 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 6:45/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 17

    Compromised running 6 rounds

    75 min
    • 10 min easy + mobility
    • 6 rounds: 1 km run @ 6:45/mi → SkiErg 500 m → Sled push 25 m @ 335 lb · no rest; transitions are part of the work

  3. Wed

    Nov 18

    Stations: overload sleds + wall balls

    70 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. Thu

    Nov 19

    Zone 2 run

    45 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Nov 20

    Strength

    55 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
08DeloadStations: technique + capacity3h 30
5 sessions

  1. Mon

    Nov 23

    Run intervals 4 × 1 km

    45 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 6:45/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Nov 24

    Compromised running 3 rounds

    35 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 6:45/mi → Sled push 25 m @ 270 lb → Sled pull 25 m @ 180 lb · no rest; transitions are part of the work

  3. Wed

    Nov 25

    Stations: technique + capacity

    50 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. Thu

    Nov 26

    Zone 2 run

    35 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Nov 27

    Strength

    45 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 6
    Romanian deadlift3 × 8RPE 6
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 6
09Peak: race-pace under fatigueCompromised running 6 rounds5h 45
5 sessions

  1. Mon

    Nov 30

    Run intervals 7 × 1 km

    75 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 6:45/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 1

    Compromised running 6 rounds

    85 min
    • 10 min easy + mobility
    • 6 rounds: 1 km run @ 6:45/mi → Sled pull 25 m @ 225 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work

  3. Wed

    Dec 2

    Stations: overload sleds + wall balls

    75 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. Thu

    Dec 3

    Zone 2 run

    50 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Dec 4

    Strength

    60 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
10Full race simulationFull race simulation6h 15
5 sessions

  1. Mon

    Dec 7

    Run intervals 8 × 1 km

    85 min
    • 15 min easy + drills
    • 8 × 1 km @ race run pace 6:45/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 6:45/mi
    • 1 km run + Sled push 50 m @ 335 lb · run at 6:45/mi
    • 1 km run + Sled pull 50 m @ 225 lb · run at 6:45/mi
    • 1 km run + Burpee broad jumps 80 m · run at 6:45/mi
    • 1 km run + Row 1000 m · run at 6:45/mi
    • 1 km run + Farmers carry 200 m @ 2 × 55 lb · run at 6:45/mi
    • 1 km run + Sandbag lunges 100 m @ 45 lb · run at 6:45/mi
    • 1 km run + Wall balls 100 reps @ 15 lb · run at 6:45/mi

  3. Wed

    Dec 9

    Stations: overload sleds + wall balls

    80 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. Thu

    Dec 10

    Zone 2 run

    55 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Dec 11

    Strength

    60 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
11Taper: sharp and freshCompromised running 7 rounds4h 50
5 sessions

  1. Mon

    Dec 14

    Run intervals 8 × 1 km

    60 min
    • 15 min easy + drills
    • 8 × 1 km @ race run pace 6:45/mi · 90 s jog between
    • 10 min easy

  2. Tue

    Dec 15

    Compromised running 7 rounds

    75 min
    • 10 min easy + mobility
    • 7 rounds: 1 km run @ 6:45/mi → Row 500 m → Farmers carry 100 m @ 2 × 55 lb · no rest; transitions are part of the work

  3. Wed

    Dec 16

    Stations: technique + capacity

    60 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. Thu

    Dec 17

    Zone 2 run

    40 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Dec 18

    Strength

    55 min
    • Lower-body and pulling strength that carries over to sleds and lunges
    ExerciseSets×RepsLoad
    Back squat4 × 6RPE 8
    Romanian deadlift3 × 8RPE 8
    Walking lunge3 × 10 eachRPE 7
    Bent-over row3 × 10RPE 7
    Push press3 × 6RPE 8
12Race weekStations: technique + capacity2h 00
5 sessions

  1. Mon

    Dec 21

    Race-week opener

    25 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 6:45/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 @ 6:45/mi → Farmers carry 100 m @ 2 × 55 lb → Sandbag lunges 50 m @ 45 lb · no rest; transitions are part of the work

  3. Wed

    Dec 23

    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. Thu

    Dec 24

    Zone 2 run

    25 min
    • Conversational pace · about 8:48/mi

  5. Fri

    Dec 25

    Race day: HYROX Open

    • 8 × 1 km run + 8 stations · run the first km no faster than 6:45/mi
    • Wall balls: break early · sets of 15–20 from the start beat one big set and a crash

Your paces

Race run pace
6:45/miper 1 km run segment
Threshold
6:38/mi
Zone 2
8:48/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 advanced runs 12 weeks at 5 sessions a week, rising from 3.4 to 6.3 hours by week 10. Week 6 is 4.8 h for an advanced Open athlete. Balance: 12 run-interval days against 12 station days.

You get 10 compromised runs over 3.4–6.3 h weeks — a kilometre at 6:45/mi straight into station work. Station work: 12 sessions, sleds peaking 10% above race weight, 51 training hours overall.

A half rehearsal (week 6) precedes the full one (week 10). Week 4 (2.8 h) and week 8 (3.5 h) deload; race week drops to 2 h from 6.3 h.

5 sessions and 3.4 hours open this 12-week plan, topped by a 50 min Wednesday.

The phases run base weeks 1–3 (3.4–4.1 h), build weeks 5–7 (4.4–5.3 h), peak weeks 9–10 (5.8–6.3 h), taper week 11 (4.8 h) and race week 12 (2 h).

Weeks 1–4 run 3.4, 3.8, 4.1 and 2.8 hours. The last four weeks run 5.8, 6.3, 4.8 and 2 hours. You start on Sled push, Sled pull, Wall balls and Sandbag lunges.

Questions

FAQ

How many hours a week is the hyrox training plan advanced?

3.4 h in week 1, 4.8 h in week 6, 6.3 h at the week-10 peak: 51 h total.

What weights does the hyrox training plan advanced use?

12 station sessions at Open loads, peaking 10% heavier; 51 h in all.

When are the race simulations in the hyrox training plan advanced?

Half in week 6, full in week 10, inside 51 hours of training; race week is 2 h.

How often do I run on the hyrox training plan advanced?

10 compromised sessions plus 12 interval days at 6:45/mi.

Keep exploring

Related plans

All hyrox plans

Not affiliated with HYROX.