PlanByWeek

HYROX Training Plan Beginner

12 weeks·3 days / wk·beginner

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Weeks
12
Sessions
36
Peak week
2h 25
week 10
Longest session
50m
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 + capacity1h 45

  1. Mon

    Oct 5

    Run intervals 4 × 1 km

    35 min
    • 15 min easy + drills
    • 4 × 1 km @ threshold 10:03/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Oct 7

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 10:29/mi → Sled pull 25 m @ 180 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work

  3. Fri

    Oct 9

    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
02Base: run volume + station techniqueStations: technique + capacity1h 45
3 sessions

  1. Mon

    Oct 12

    Run intervals 5 × 1 km

    35 min
    • 15 min easy + drills
    • 5 × 1 km @ threshold 10:03/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Oct 14

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 10:29/mi → Burpee broad jumps 40 m → Row 500 m · no rest; transitions are part of the work

  3. Fri

    Oct 16

    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
03Base: run volume + station techniqueStations: technique + capacity1h 50
3 sessions

  1. Mon

    Oct 19

    Run intervals 5 × 1 km

    35 min
    • 15 min easy + drills
    • 5 × 1 km @ threshold 10:03/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Oct 21

    Compromised running 4 rounds

    35 min
    • 10 min easy + mobility
    • 4 rounds: 1 km run @ 10:29/mi → Row 500 m → Farmers carry 100 m @ 2 × 40 lb · no rest; transitions are part of the work

  3. Fri

    Oct 23

    Stations: technique + capacity

    40 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
04DeloadStations: technique + capacity1h 45
3 sessions

  1. Mon

    Oct 26

    Run intervals 4 × 1 km

    35 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Oct 28

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 10:29/mi → Farmers carry 100 m @ 2 × 40 lb → Sandbag lunges 50 m @ 35 lb · no rest; transitions are part of the work

  3. Fri

    Oct 30

    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
05Build: compromised runningRun intervals 6 × 1 km1h 55
3 sessions

  1. Mon

    Nov 2

    Run intervals 6 × 1 km

    40 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Nov 4

    Compromised running 4 rounds

    35 min
    • 10 min easy + mobility
    • 4 rounds: 1 km run @ 10:29/mi → Sandbag lunges 50 m @ 45 lb → Wall balls 50 reps @ 15 lb · no rest; transitions are part of the work

  3. Fri

    Nov 6

    Stations: overload sleds + wall balls

    40 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
06Half simulation + buildHalf race simulation2h 05
3 sessions

  1. Mon

    Nov 9

    Run intervals 6 × 1 km

    40 min
    • 15 min easy + drills
    • 6 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Nov 11

    Half race simulation

    45 min
    • 1 km run + SkiErg 1000 m · run at 10:29/mi
    • 1 km run + Sled push 50 m @ 335 lb · run at 10:29/mi
    • 1 km run + Sled pull 50 m @ 225 lb · run at 10:29/mi
    • 1 km run + Burpee broad jumps 80 m · run at 10:29/mi

  3. Fri

    Nov 13

    Stations: overload sleds + wall balls

    40 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
07Build: compromised runningRun intervals 7 × 1 km2h 15
3 sessions

  1. Mon

    Nov 16

    Run intervals 7 × 1 km

    45 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Nov 18

    Compromised running 5 rounds

    45 min
    • 10 min easy + mobility
    • 5 rounds: 1 km run @ 10:29/mi → SkiErg 500 m → Sled push 25 m @ 335 lb · no rest; transitions are part of the work

  3. Fri

    Nov 20

    Stations: overload sleds + wall balls

    45 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
08DeloadStations: technique + capacity1h 45
3 sessions

  1. Mon

    Nov 23

    Run intervals 4 × 1 km

    35 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Nov 25

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 10:29/mi → Sled push 25 m @ 270 lb → Sled pull 25 m @ 180 lb · no rest; transitions are part of the work

  3. Fri

    Nov 27

    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
09Peak: race-pace under fatigueRun intervals 7 × 1 km2h 15
3 sessions

  1. Mon

    Nov 30

    Run intervals 7 × 1 km

    45 min
    • 15 min easy + drills
    • 7 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Dec 2

    Compromised running 5 rounds

    45 min
    • 10 min easy + mobility
    • 5 rounds: 1 km run @ 10:29/mi → Sled pull 25 m @ 225 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work

  3. Fri

    Dec 4

    Stations: overload sleds + wall balls

    45 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
10Full race simulationFull race simulation2h 25
3 sessions

  1. Mon

    Dec 7

    Run intervals 8 × 1 km

    45 min
    • 15 min easy + drills
    • 8 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Dec 9

    Full race simulation

    50 min
    • 1 km run + SkiErg 1000 m · run at 10:29/mi
    • 1 km run + Sled push 50 m @ 335 lb · run at 10:29/mi
    • 1 km run + Sled pull 50 m @ 225 lb · run at 10:29/mi
    • 1 km run + Burpee broad jumps 80 m · run at 10:29/mi
    • 1 km run + Row 1000 m · run at 10:29/mi
    • 1 km run + Farmers carry 200 m @ 2 × 55 lb · run at 10:29/mi
    • 1 km run + Sandbag lunges 100 m @ 45 lb · run at 10:29/mi
    • 1 km run + Wall balls 100 reps @ 15 lb · run at 10:29/mi

  3. Fri

    Dec 11

    Stations: overload sleds + wall balls

    50 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
11Taper: sharp and freshCompromised running 6 rounds2h 05
3 sessions

  1. Mon

    Dec 14

    Run intervals 8 × 1 km

    40 min
    • 15 min easy + drills
    • 8 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Dec 16

    Compromised running 6 rounds

    45 min
    • 10 min easy + mobility
    • 6 rounds: 1 km run @ 10:29/mi → Row 500 m → Farmers carry 100 m @ 2 × 55 lb · no rest; transitions are part of the work

  3. Fri

    Dec 18

    Stations: technique + capacity

    40 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
12Race weekCompromised running 3 rounds55m
3 sessions

  1. Mon

    Dec 21

    Race-week opener

    25 min
    • 15 min easy + drills
    • 4 × 1 km @ race run pace 10:29/mi · 90 s jog between
    • 10 min easy

  2. Wed

    Dec 23

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 10:29/mi → Farmers carry 100 m @ 2 × 55 lb → Sandbag lunges 50 m @ 45 lb · no rest; transitions are part of the work

  3. Fri

    Dec 25

    Race day: HYROX Open

    • 8 × 1 km run + 8 stations · run the first km no faster than 10:29/mi
    • Wall balls: break early · sets of 15–20 from the start beat one big set and a crash

Your paces

Race run pace
10:29/miper 1 km run segment
Threshold
10:03/mi
Zone 2
13:10/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 beginner runs 12 weeks at 3 sessions a week, rising from 1.8 to 2.4 hours by week 10. Week 6 is 2.1 h for a beginner Open athlete. 11 station days and 12 interval runs share the load evenly.

10 compromised-running sessions pair 1 km at 10:29/mi with a station, with rounds growing across the 12 weeks. Station work: 11 sessions, sleds peaking 10% above race weight, 23 training hours overall.

Week 6 holds a half simulation and week 10 a full one, 10 compromised sessions around them. Deloads: week 4 (1.8 h) and week 8 (1.8 h). The taper runs 2.4 h → 0.9 h.

Week 1, shown in full above, is 1.8 hours: Monday — run intervals 4 × 1 km, 35 min; Wednesday — compromised running 3 rounds, 30 min; Friday — stations: technique + capacity, 40 min, led by Sled push.

The phases run base weeks 1–3 (1.8–1.8 h), build weeks 5–7 (1.9–2.3 h), peak weeks 9–10 (2.3–2.4 h), taper week 11 (2.1 h) and race week 12 (0.9 h).

Questions

FAQ

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

1.8 h in week 1, 2.1 h in week 6, 2.4 h at the week-10 peak: 23 h total.

What weights does the hyrox training plan beginner use?

335 lb push and 225 lb pull in 11 of 23 training hours.

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

Half in week 6, full in week 10, inside 23 hours of training; race week is 0.9 h.

How much running is in the hyrox training plan beginner?

10 compromised sessions plus 12 interval days at 10:29/mi.

Keep exploring

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Not affiliated with HYROX.