PlanByWeek

HYROX Training Plan Intermediate

10 weeks·4 days / wk·intermediate

Weeks
10
Sessions
40
Peak week
3h 40
week 8
Longest session
1h 10
week 8
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 + capacity2h 15

  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

    Compromised running 3 rounds

    30 min
    • 10 min easy + mobility
    • 3 rounds: 1 km run @ 8:07/mi → Sled pull 25 m @ 180 lb → Burpee broad jumps 40 m · no rest; transitions are part of the work

  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

Weeks 2–10 locked

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02Base: run volume + station techniqueStations: technique + capacity2h 25
03Base: run volume + station techniqueRun intervals 5 × 1 km2h 35
04DeloadStations: technique + capacity2h 10
05Half simulation + buildHalf race simulation2h 50
06Build: compromised runningCompromised running 6 rounds3h 05
07Peak: race-pace under fatigueCompromised running 6 rounds3h 20
08Full race simulationRun intervals 8 × 1 km3h 40
09Taper: sharp and freshCompromised running 7 rounds3h 15
10Race weekStations: technique + capacity1h 35

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 intermediate runs 10 weeks at 4 sessions a week, rising from 2.3 to 3.7 hours by week 8. Week 5 is 2.8 h for an intermediate Open athlete. 10 station days and 10 interval runs share the load evenly.

You get 8 compromised runs over 2.3–3.7 h weeks — a kilometre at 8:07/mi straight into station work. 27 hours in total include 10 station sessions with up to 10% sled overload.

Simulations: half in week 5, full in week 8, 27 hours in all. Deloads: week 4 (2.2 h). The taper runs 3.7 h → 1.6 h.

4 sessions and 2.3 hours open this 10-week plan, topped by a 40 min Thursday.

Structure: base weeks 1–3 (2.3–2.6 h), build weeks 5–6 (2.8–3.1 h), peak weeks 7–8 (3.3–3.7 h), taper week 9 (3.3 h) and race week 10 (1.6 h).

Weeks 1–4 run 2.3, 2.4, 2.6 and 2.2 hours. The closing month goes 3.3 → 3.7 → 3.3 → 1.6 hours. Per session that is 33.8 hours in week 1 and 55 in week 8.

Questions

FAQ

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

2.3 h in week 1, 2.8 h in week 5, 3.7 h at the week-8 peak: 27 h total.

What weights does the hyrox training plan intermediate use?

10 station sessions at Open loads, peaking 10% heavier; 27 h in all.

Does the hyrox training plan intermediate include a race simulation?

Week 5 (half) and week 8 (full), then 2 taper weeks down to 1.6 h.

How much running is in the hyrox training plan intermediate?

8 compromised sessions plus 10 interval days at 8:07/mi.

Keep exploring

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Not affiliated with HYROX.