PlanByWeek

HYROX Training Plan Beginner

12 weeks·3 days / wk·beginner

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

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02Base: run volume + station techniqueStations: technique + capacity1h 45
03Base: run volume + station techniqueStations: technique + capacity1h 50
04DeloadStations: technique + capacity1h 45
05Build: compromised runningRun intervals 6 × 1 km1h 55
06Half simulation + buildHalf race simulation2h 05
07Build: compromised runningRun intervals 7 × 1 km2h 15
08DeloadStations: technique + capacity1h 45
09Peak: race-pace under fatigueRun intervals 7 × 1 km2h 15
10Full race simulationFull race simulation2h 25
11Taper: sharp and freshCompromised running 6 rounds2h 05
12Race weekCompromised running 3 rounds55m

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.