PlanByWeek

HYROX Training Plan Advanced

12 weeks·5 days / wk·advanced

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

Weeks 2–12 locked

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02Base: run volume + station techniqueRun intervals 5 × 1 km3h 45
03Base: run volume + station techniqueStations: technique + capacity4h 05
04DeloadStations: technique + capacity2h 50
05Build: compromised runningRun intervals 6 × 1 km4h 25
06Half simulation + buildStations: overload sleds + wall balls4h 50
07Build: compromised runningCompromised running 6 rounds5h 15
08DeloadStations: technique + capacity3h 30
09Peak: race-pace under fatigueCompromised running 6 rounds5h 45
10Full race simulationFull race simulation6h 15
11Taper: sharp and freshCompromised running 7 rounds4h 50
12Race weekStations: technique + capacity2h 00

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

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Not affiliated with HYROX.