Introduction: Hyrox Training Plan is essential for athletes aiming to conquer the HYROX fitness race. In this unique event – a hybrid of running and functional fitness – competitors run 1 km followed by a workout station, repeated eight times (The Fitness Race | HYROX) (The Fitness Race | HYROX). With half a million athletes expected to compete worldwide in 2024–25 (Hyrox Home Gym Equipment: 7 Ways To Achieve Your Best!), it’s clear that a structured approach will help you stand out. This guide provides expert-backed, actionable advice, sample 8–12 week schedules, and even links to downloadable Hyrox training plan PDFs and beginner adaptations. Use our tips to craft your own Hyrox Training Plan and race-ready regimen.

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Why a Hyrox Training Plan is Essential

A well-designed Hyrox training plan ensures balanced improvement in both endurance and strength. Unlike a standard 5K run or a typical CrossFit WOD, HYROX races combine steady-state cardio with intense, event-specific lifts. Every competitor faces the same eight stations (ski erg, sled push/pull, burpees, rowing, farmer’s carry, sandbag lunges, and wall balls) interspersed with 1 km runs (The Fitness Race | HYROX) (The Fitness Race | HYROX). This standardized format demands all-around fitness. For example, the first station is a 1000m SkiErg row followed by a 50m sled push, then 50m sled pull, 80m burpee broad jumps, 1000m rowing, 200m farmer’s carry, 100m sandbag lunges, and finally 100 wall balls (The Fitness Race | HYROX) (The Fitness Race | HYROX). Each station tests different muscle groups and energy systems, so your training must cover running, lifting, and specific skill work.

Embedding a dedicated Hyrox Training Plan into your routine allows for progressive overload and recovery. As noted in a 12-week sample plan, athletes progressively increase intensity across three 4-week cycles, peaking just before the race (Free Hyrox Training Workout Plan | PureGym | PureGym). In practice, this means building a strong running base, adding Hyrox-specific circuits (like sled pushes and lunges), and tapering before race day. Without a plan, it’s easy to neglect key areas like grip strength or running endurance. Our step-by-step advice below helps you integrate every component into a balanced program.

Key Components of an Effective Hyrox Training Plan

A successful Hyrox training plan addresses several elements:

• Running Endurance: Endurance runs and interval training are critical. HYROX involves 8 km of running (eight 1km segments) (The Fitness Race | HYROX), so include long steady runs (5–10 km) and interval sprints (e.g. 400–1000m repeats) to boost VO2 max and speed.
• Strength Training: Focus on full-body strength and power. Key lifts include squats, deadlifts, and presses, which build the legs and core needed for sled pushes, pulls, and wall balls. For example, deadlifts strengthen hamstrings/glutes for Sled Pull and lunges, while front squats or cleans support wall balls and thrusters.
• Event-Specific Workouts: Simulate HYROX stations in workouts. This could mean “mini-Hyrox” circuits: 500m ski erg + 20 wall balls + 20 burpees + 20 lunges + 200m farmer’s carry + 20 sandbag deadlifts, etc. Such mixed WODs train you to transition between movements. Many plans suggest practicing each station: e.g., heavy sled pushes/pulls, high-volume wall balls, timed 1000m rows (Free Hyrox Training Workout Plan | PureGym | PureGym) (12 week hyrox training plan).
• Recovery and Mobility: Incorporate rest days and light recovery workouts. Overtraining is common if you push too hard. Use active recovery (easy cycling, yoga, or swimming) and mobility drills to prevent injury. Remember, one 12-week plan explicitly reserved one day per week for rest and one for active recovery (12 week hyrox training plan).
• Nutrition and Hydration: While not a workout component, fueling and hydration strategies must align with training. Carbohydrate-rich meals and protein for muscle repair will support your Hyrox Training Plan. Ensure proper electrolytes during long workouts or sauna-style conditioning.

By combining these components—endurance runs, strength lifts, station simulations, and smart recovery—you’ll cover all demands of a HYROX race. Structuring these into weekly phases (e.g. build, peak, taper) is crucial for steady progress (Free Hyrox Training Workout Plan | PureGym | PureGym).

Building Your 8–12 Week Hyrox Training Plan

Most athletes follow an 8–12 week periodized plan to peak for a race. The exact length depends on your experience and time constraints:

• 12-Week Plan: Three phases of 4 weeks (Base, Build, Peak). Early weeks focus on establishing running mileage and basic strength. Middle weeks ramp up intensity (intervals, heavier weights). The final phase includes race simulations and taper (light workouts) (Free Hyrox Training Workout Plan | PureGym | PureGym) (12 week hyrox training plan).
• 8-Week Plan: If time is short, condense to two phases. For example, 4 weeks building base and technique, followed by 4 weeks high-intensity workouts. Ensure to still include a deload week before race day.
• Training Intensity: One typical week might include 3–4 running sessions (mix of intervals and long runs), 2–3 strength or station-specific sessions, and 1–2 recovery/light days. For example, Week 1 might include 4 km runs on Tuesday/Thursday, a strength WOD on Monday/Friday, a HYROX simulation on Wednesday, and easy cardio on weekend. By Week 8 or 12, increase distances to 8–10 km runs and weight load on lifts.

Sample Weekly Breakdown (12-Week Example):

• Weeks 1–4 (Base): Build aerobic fitness. 2–3 short runs (3–5 km) + 1 long run (up to 8 km). 2 days of light strength (focus on form and full-body lifts). 1 day of Hyrox circuit (e.g. 3 rounds of 500m ski + 20 wall balls + 10 burpees). Include 1–2 rest days.
• Weeks 5–8 (Build): Increase volume. Long runs up to 10–12 km. Add interval sprints (e.g. 8×400m at race pace). Strength sessions shift to heavier weights (e.g. 5×5 squats, deadlifts). Add another Hyrox circuit or make them longer (5 rounds). Maintain recovery days.
• Weeks 9–11 (Peak): Focus on race pacing. Do a full mock Hyrox once (all 8 stations, possibly split into 2 shorter WODs). Run sessions include tempo runs (steady 3–5 km at fast pace). Strength work is maintenance (moderate loads).
• Week 12 (Taper): Reduce volume. Light runs (1–2 km), easy strength (high reps, low weight), one short HYROX simulation early week, then rest.

Using this framework, even a Hyrox training plan for beginners can be scaled back (e.g. fewer high-intensity days, more rest). Remember that beginner plans may extend longer (12+ weeks) or reduce volume by ~20% to allow adaptation. Always adjust intensity to your fitness: it’s better to slightly undertrain than overtrain in the lead-up.

Hyrox Training Plan for Beginners

For athletes new to HYROX or functional fitness, the training plan needs adaptation. Beginners should prioritize technique and build gradually:

• Start Conservatively: A beginner might start with an 8-week plan even for a race in 12 weeks, adding an extra rest week or light cross-training (swimming, cycling) to build base fitness without impact.
• Focus on Form: Early sessions should emphasize mastering movements (correct squat form, safe lifting technique, efficient rowing). Poor technique under fatigue can cause injury. For example, practice 100m sandbag lunges with a moderate weight before adding speed.
• Adjust Volume: Use roughly 50–60% of the prescribed volume of an intermediate plan. If an intermediate program calls for 5 WODs a week, beginners might do 3–4, with extra rest. For instance, combine two HYROX stations in one circuit instead of all eight.
• Add Recovery: Beginners often need more recovery. Include at least two full rest days per week and consider one extra light week (deload) mid-program (12 week hyrox training plan). Sleep, nutrition, and mobility work (foam rolling, stretching) become crucial to adapt to training stress.

A structured Hyrox training plan for beginners might look like: 3 workouts (2 cardio + 1 strength) for Weeks 1–2, then gradually add a fourth (another mixed circuit) by Weeks 5–6. By the final weeks, the plan mirrors intermediate level but still keeps one more rest day. Many first-time Hyrox athletes also benefit from group training or coaching (consider local HYROX training clubs).

Essential Gear for a Hyrox Training Plan

Building strength and endurance requires the right equipment. Whether at a commercial box or home gym, gear is key to executing your plan safely and effectively. Here’s what you need:

• Barbells and Plates: Heavy barbells (e.g. Olympic bar) and bumper plates are fundamental. Rogue Fitness offers premium barbell sets and weight plates with high durability. These allow you to train deadlifts, squats, presses and thrusters – all central to HYROX events (sandbag lunges, wall balls, etc.). Use roughly 1× bodyweight plates for wall balls (e.g., 6–9 kg) and heavier plates (20+ kg) for deadlifts and squats.
• Dumbbells / Kettlebells: For accessory work and farmer’s carries. A pair of heavy dumbbells or kettlebells (e.g. 16–32 kg) from Rogue can replicate the grip and strength challenge of a 200m farmer’s carry. For example, Rogue Echo Bike (pictured below) and Rogue kettlebells are popular choices.
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  High-quality gear like the Rogue Echo Bike supports intense cardio efforts.
• Cardio Machines: HYROX athletes often use rowers, ski ergs, and bikes for endurance and event simulation. Concept2 machines are standard (though not linked here), and Rogue’s Echo Rower/Bike are solid alternatives built for heavy use. Try to include at least one interval machine. For example, the Rogue Echo Bike (above) provides low-impact HIIT workouts that mimic the breathing and leg fatigue of a run or sled push.
• Sleds and Sandbags: A push/pull sled is iconic in HYROX (50m pushes and pulls). Rogue’s selection of sleds (Pack Sled, Dog Sled, etc.) work well. A sandbag (often 20–30 kg) trains lunges; Rogue’s Cast Pack Sandbag is a durable model. If you can’t get a sled, heavy prowler pushes or hill sprints are alternatives.
• Wall Balls and Medballs: A 9–10 kg wall ball is used for the event, but having a range (6–12 kg) is useful for scaling. Rogue offers medicine balls and wall balls that can stand repeated slams.
• Racks and Pull-Up Rig: To set up barbell work or pull-ups for warm-ups, a power rack is helpful. GetRXd’s equipment is a great affiliate option – for example, their RX3 Tornado Power Rack provides a sturdy training station for your barbell lifts and accessories.
• Other Gear: Don’t forget a plyo box (for step-ups), mats (for burpees), and mobility gear (foam roller). Proper shoes with good grip are crucial for sled pushes and quick running transitions.

Investing in quality equipment (like Rogue and GetRXd products) pays off. For example, Rogue Fitness gear used by top athletes (Rogue Echo Rower – Air Resistance Indoor Rowing Machine | Rogue Fitness) is designed to endure intense training. Check CrossFitAngier’s blog for more gear guides and affiliate discounts on rigs, barbells, and accessories.

Hyrox Training Plan: Nutrition and Recovery

A great training plan isn’t just workouts – it’s also recovery, nutrition, and rest. Consistent progress requires balancing hard sessions with smart recovery:

• Rest Days: Incorporate at least 1–2 full rest days per week. Our sample plans above included dedicated rest and active recovery days (e.g. a light 5 km jog) (12 week hyrox training plan). Use these days to sleep extra, stretch, or do yoga.
• Sleep: Aim for 7–9 hours nightly. Quality sleep boosts muscle repair and mental focus. During peak training, consider short naps if needed.
• Hydration and Diet: Fuel workouts with complex carbs (oats, rice, pasta) and ample protein (meat, eggs, whey). On long training days, replenish with electrolyte drinks (e.g. during a long ski erg session). Post-workout protein + carbs speeds recovery. Pay attention to race week nutrition: slightly increase carbs 3–4 days out (carb-loading) and stay hydrated.
• Active Recovery: Gentle activities like walking, swimming or cycling on off days increase blood flow to muscles. Foam rolling and dynamic stretching can relieve soreness from weighted lunges or burpees.
• Injury Prevention: Include mobility drills for hips, ankles, and shoulders (areas taxed by lunges and lifts). Begin workouts with dynamic warm-ups and end with cool-downs. If aches arise, treat them early with icing, compression, or physiotherapy.

Many athletes underestimate recovery. Remember the advice from training plans: “Include light days and deloads for recovery” (12 week hyrox training plan). Stick to it to avoid burnout. A balanced Hyrox training plan optimizes training and recovery equally.

Frequently Asked Questions (FAQs)

Q: How many weeks do I need to train for my first HYROX?
A: Most beginner or intermediate athletes use 8–12 weeks of focused training. A 12-week plan allows more gradual buildup and a proper taper. If you’re very new, you might start with an even longer base (e.g. 16 weeks) focusing on general fitness first. Always assess your current fitness: highly conditioned CrossFitters might effectively train in 8 weeks, while those new to endurance should give themselves at least 12 weeks of structured preparation.

Q: What equipment is required for HYROX training?
A: Key gear includes running shoes and cardio machines (rower, ski erg, air bike), plus functional fitness tools. You should practice with a sled (50m push/pull), sandbag (for 100m lunges), and wall ball (for 100 reps). Barbells and plates are needed for squats, deadlifts, and lunges. Rogue Fitness and GetRXd offer gym-quality options – for example, a Rogue Echo Bike (affiliate link) for conditioning, Rogue bumper plates for lifting, and a GetRXd power rack for heavy training. Don’t forget a timer or App to simulate race pacing and rest intervals.

Q: How should beginners adapt a Hyrox training plan?
A: Beginners should reduce overall volume and intensity compared to experienced athletes. This means fewer HIIT sessions per week and more rest days. For example, cut weekly training days from 6 to 4–5, and use about 50–60% of the weight/pace that advanced plans call for. Emphasize movement quality: learn proper squat, press, row, and lunge form before adding weight. Extend your prep time if needed (start earlier or add extra recovery weeks). Always listen to your body: it’s better to undertrain and feel strong than to overtrain and risk injury.

Q: What are the best recovery practices in a Hyrox training plan?
A: Prioritize sleep and nutrition. Make sure to sleep 7–9 hours per night and eat enough protein (1.6+ g/kg bodyweight) for muscle repair. After hard sessions, use foam rolling and stretching to alleviate soreness. Include active recovery days (light swim, walk or yoga) and schedule at least one light week before race day. During intense phases, schedule a “deload” week with 30–50% reduced volume or intensity to let muscles rebuild (Free Hyrox Training Workout Plan | PureGym | PureGym) (12 week hyrox training plan). Finally, stay hydrated (1+ gallon water/day for most) and consider compression or contrast baths if recovery is slow.

Q: Can I find free Hyrox training plan PDFs online?
A: Yes, many coaches and gyms share downloadable plans. Try searching “hyrox training plan pdf” or “12 week hyrox training plan pdf” for free templates. For example, PureGym and BoxNutrition offer sample 12-week outlines (Free Hyrox Training Workout Plan | PureGym | PureGym) (12 week hyrox training plan). Use these PDFs as a starting point, but customize them to your schedule, gear availability, and skill level. Always verify that any plan is balanced: it should include all eight event workouts, running, and recovery (not just random WODs).

Q: What if I only have 8 weeks to train for a Hyrox?
A: An 8-week plan is doable, but it will be intense. Focus on quality over quantity. For example, shorten the base phase to 2–3 weeks (more running intervals, less long slow runs), then do 4–5 weeks of build/high-intensity, and a final taper week. Expect very challenging workouts, so ensure you recover well. If 8 weeks is your only option, prioritize running and one strength session per week to maintain a balance.

For more in-depth Hyrox guides and related fitness tips, visit the CrossFit Angier blog for gear reviews, workout ideas, and expert advice. Good luck with your Hyrox Training Plan – train smart, stay consistent, and enjoy the race!

Hyrox Training Plans (12-Week & 8-Week)

Get ready to crush your Hyrox goals with these comprehensive training plans! The 12-week and 8-week programs below are broken into four phases (Base, Build, Peak, Taper). Each week has a clear focus (endurance, strength, Hyrox-specific circuits, etc.) and fixed rest days on Thursdays and Sundays. Workouts include exact distances, sets, reps, and rest times. Equipment recommendations (with Rogue Fitness and GetRX affiliate links) are included to gear you up. Stay disciplined, give every session your all, and watch your endurance and strength skyrocket!

12-Week Hyrox Training Plan

Overview: This 12-week Hyrox training plan is divided into four phases to build up to race day. Base weeks focus on aerobic fitness and technique, Build weeks add intensity and volume, Peak weeks simulate race conditions, and Week 12 is a taper to recover and sharpen. Workouts are detailed with exact reps, distances, and rest. Rest on Thursdays and Sundays is mandatory for recovery.

Phase 1: Base Phase (Weeks 1-4) – Building Endurance and Strength Foundation

Goal: Establish an aerobic base and strengthen movement fundamentals. Focus on moderate-paced runs, solid technique, and higher-rep strength work. Volume is moderately high to build stamina; weights are moderate. Emphasize consistency and form.

Week 1

• Monday (Endurance Focus): 4 rounds – 800m run (tempo pace, ~75% effort), rest 2:00 after each round. Equipment: Use a Rogue treadmill or outdoor track. After running, 3 sets x 12 Goblet Squats (24kg/16kg kettlebell), rest 90s between sets.
• Tuesday (Strength Focus): 4 sets x 8 Back Squats (65% 1RM), rest 2:00 between sets. 3 sets x 10 Dumbbell Bench Press, rest 90s. 3 sets x 12 Walking Lunges (bodyweight or light dumbbells), rest 60s. Use a sturdy Rogue barbell and plates for squats.
• Wednesday (Hyrox Circuit): 3 rounds for time: 500m Row (moderate pace) + 15 Wall Balls (9kg/6kg) + 15 Burpees (over-the-box or standard) + 15 Kettlebell Swings (24kg/16kg). Rest 2:00 after each round. Aim to move steadily through each station.
• Thursday: Rest day. Focus on mobility and recovery (light stretching or foam rolling).
• Friday (Endurance Run): 5km continuous run at easy pace (steady effort). Follow with 1000m Ski Erg or 1000m Row at moderate effort. Finish with core circuit: 3 sets of Plank 60s and Russian Twists 20 per side (rest 60s between sets).
• Saturday (Strength Circuit): 3 rounds: 15 Deadlifts (60% 1RM) + 10 Pull-Ups (or band-assisted) + 20 Kettlebell Swings (24kg/16kg). Rest 2:00 between rounds. After rounds, cooldown with 10 minutes easy bike or jog.
• Sunday: Rest day. Recover fully, hydrate, and stretch.

Week 2

• Monday (Intervals): 5 rounds – 400m run (fast pace) + rest 1:30, then 1000m Row (moderate pace) + rest 2:00. Aim to increase pace each round. Finish with 3×10 push-ups, rest 60s.
• Tuesday (Strength): 4 sets x 6 Deadlifts (70% 1RM), rest 2:00. 4 sets x 6 Barbell Overhead Press, rest 2:00. 3 sets x 12 Goblet Squats (24kg/16kg), rest 60s.
• Wednesday (Hyrox Circuit): 4 rounds: 800m run + 10 Burpee Box Jumps (or over-the-box burpees) + 20 Wall Balls, rest 2:00 after each round. Keep pace steady and controlled.
• Thursday: Rest day. Optional light activity (walking, yoga).
• Friday (Tempo Run): 6km run at moderate-hard pace (comfortably hard effort). Follow with 5×200m run sprints, rest 60s between sprints. Cool down with 500m easy row.
• Saturday (Strength/Hyrox Mix): 3 rounds: 10 Sandbag Lunges (each leg, 20kg/15kg sandbag) + 10 Clean & Press (50% bodyweight) + 200m Farmer’s Carry (double 24kg/16kg kettlebells). Rest 2:00 between rounds. Equipment: Sandbag from GetRX or DIY.
• Sunday: Rest day.

Week 3

• Monday (Intervals): 4 rounds – 1000m run (tempo pace), rest 2:00. After each run, 200m ski-bike sprint (fast), rest 1:00. Cool down with 5 min easy rowing.
• Tuesday (Strength): 5 sets x 5 Front Squats (70% 1RM), rest 2:30. 4 sets x 6 Dumbbell Bench Press, rest 90s. 3 sets x 10 Romanian Deadlifts (65% 1RM), rest 2:00.
• Wednesday (Hyrox Circuit): 3 rounds for time: 600m Row + 20 Wall Balls + 15 Burpees + 15 Kettlebell Swings + 15 Box Step-Ups (each leg). Rest 2:00 after each round. Maintain consistent effort.
• Thursday: Rest day. Focus on foam rolling major muscle groups.
• Friday (Endurance Run): 7km continuous run at easy pace. Follow with 4×100m strides (fast, controlled), rest 60s.
• Saturday (Strength Circuit): 3 rounds: 10 Barbell Thrusters (moderate weight) + 12 Pull-Ups + 400m Row. Rest 2:00 between rounds. Use quality barbells and plates from Rogue Fitness.
• Sunday: Rest day.

Week 4

• Monday (Endurance + Strength): 3 rounds: 800m run + 15 Goblet Squats (32kg/24kg kettlebell) + 20 Mountain Climbers. Rest 2:00 after each round. Then 3×5 Deadlift (80% 1RM), rest 3:00.
• Tuesday (Strength): 4 sets x 8 Back Squats (70% 1RM), rest 2:00. 3 sets x 8 Push Press, rest 90s. 3 sets x 15 Sit-Ups, rest 60s.
• Wednesday (Hyrox Circuit): 4 rounds for time: 500m Row + 10 Wall Balls + 10 Burpees + 10 Push-Ups + 500m Run. Rest 2:00 after each round. Keep transitions smooth.
• Thursday: Rest day.
• Friday (Interval Run): 6×500m run, rest 90s between efforts. Then 3×500m Row, rest 90s. Finish with core: 3×20 Russian Twists, rest 60s.
• Saturday (Full Body): 3 rounds: 10 Sandbag Squats (20kg/15kg) + 15 Kettlebell Swings (24kg/16kg) + 10 Walking Lunges (bodyweight, each leg). Rest 2:00 between rounds. End with 10 minutes easy bike.
• Sunday: Rest day.

Phase 2: Build Phase (Weeks 5-8) – Increasing Intensity and Volume

Goal: Raise intensity and Hyrox-specific skill. Incorporate longer circuits and heavier lifts. Transition to more race-pace efforts. Strength workouts get heavier; endurance workouts get longer or faster.

Week 5

• Monday (Endurance Intervals): 4 rounds – 1200m run (tempo pace), rest 2:30 after each. Then 3 rounds of 300m Ski Erg, rest 90s. Aim to push the pace on later rounds.
• Tuesday (Strength): 4 sets x 6 Deadlifts (75% 1RM), rest 2:30. 4 sets x 6 Bench Press, rest 2:00. 3 sets x 12 Bulgarian Split Squats (each leg), rest 90s.
• Wednesday (Hyrox Circuit): 5 rounds: 500m Row + 12 Burpee Over-the-Box (or Over-the-Bar) + 20 Wall Balls. Rest 90s between rounds. Work at race pace.
• Thursday: Rest day.
• Friday (Tempo Run): 8km run at moderate-hard pace (steady challenge). Follow with 5×200m run sprints, rest 60s. Cool down with 500m easy row.
• Saturday (Strength/Hyrox): 3 rounds: 200m Sled Push (light-moderate load) + 200m Farmer’s Carry (double 24kg/16kg kettlebells). Rest 3:00 between rounds. Then 3×8 Thrusters (moderate weight), rest 2:00.
• Sunday: Rest day.

Week 6

• Monday (Speed Endurance): 6×400m run at fast pace, rest 1:30. 4×250m Row, rest 1:00. Maintain a strong pace each interval.
• Tuesday (Strength): 5 sets x 5 Front Squats (75% 1RM), rest 2:30. 4 sets x 8 Overhead Press, rest 2:00. 3 sets x 10 Deadlifts (70% 1RM), rest 2:00.
• Wednesday (Hyrox Circuit): 4 rounds for time: 800m run + 20 Wall Balls + 15 Burpees + 15 Kettlebell Swings + 15 Box Jumps. Rest 2:00 after each. Challenge yourself to quick transitions.
• Thursday: Rest day.
• Friday (Interval Run): Ladder – 400m, 800m, 1200m run with equal rest time (e.g. rest 2:00 each). End with 10 minutes moderate bike.
• Saturday (Strength/Endurance): 4 rounds: 15 Sandbag Lunges (each leg) + 200m Row, rest 2:00. Then 3×10 Goblet Squats, rest 90s.
• Sunday: Rest day.

Week 7

• Monday (Extended Intervals): 3×1600m run (easy to moderate pace), rest 3:00. 3×10 Pull-Ups (band or rings, use assistance if needed), rest 90s.
• Tuesday (Strength): 4×8 Back Squat (70% 1RM, heavier than Base), rest 2:30. 4×10 Dumbbell Bench Press, rest 90s. 3×12 Romanian Deadlift, rest 2:00.
• Wednesday (Hyrox Circuit): 5 rounds: 500m Row + 15 Burpee Over-The-Bar + 20 Wall Balls + 30 Walking Lunges (bodyweight, total steps). Rest 90s. Keep the pace.
• Thursday: Rest day.
• Friday (Race Simulation): 2 rounds: 1000m Row + 200m Sled Push + 200m Sled Pull + 80m Burpee Broad Jumps (or 40 burpees) + 400m Farmer’s Carry (heavy dumbbells). Rest 3:00 between rounds. Use a Rogue sled if available.
• Saturday (Strength): 3×6 Clean & Jerk, rest 2:30. 3×8 Pull-Ups, rest 90s. 3×12 Wall Balls, rest 60s.
• Sunday: Rest day.

Week 8

• Monday (Intervals): 8×200m run sprints, rest 1:00. 4×500m Row, rest 90s. Push each interval hard.
• Tuesday (Strength): 5×5 Front Squat (80% 1RM), rest 3:00. 4×8 Push Press, rest 2:00. 3×10 Deadlift (75% 1RM), rest 2:00.
• Wednesday (Hyrox Circuit): 3 rounds for time: 1000m Row + 25 Wall Balls + 20 Burpees + 500m Run. Rest 3:00 after each round. Pace should simulate race effort.
• Thursday: Rest day.
• Friday (Long Run): 10km run at easy to moderate pace. Finish with core: 5 sets of 20s Plank, rest 30s.
• Saturday (Strength/Skill): 3×10 Snatch Pulls, rest 2:00. 3×8 Weighted Dips, rest 90s. 3×50 Ab Crunches, rest 60s.
• Sunday: Rest day. Race tomorrow—go crush it!

8-Week Hyrox Training Plan

Overview: This 8-week plan accelerates your preparation with focused phases. Base weeks establish fitness and technique, Build weeks ratchet up strength and speed, Week 7 is an all-out Peak with race-style workouts, and Week 8 tapers to a race-ready state. Fixed rest on Thursdays and Sundays helps your body recover. Each workout is fully detailed with reps, distances, and rest.

Phase 1: Base Phase (Weeks 1-3) – Establish Endurance and Technique

Goal: Build aerobic fitness and perfect form on key movements. Workouts are moderate intensity and steady volume to ensure consistency.

Week 1

• Monday (Endurance): 3 rounds: 800m run (tempo pace) + 2:00 rest. Then 3×10 Goblet Squats (24kg/16kg), rest 90s.
• Tuesday (Strength): 3×8 Back Squat (60% 1RM), rest 2:00. 3×10 Dumbbell Bench Press, rest 90s. 3×12 Walking Lunges, rest 60s.
• Wednesday (Circuit): 2 rounds: 500m Row (moderate pace) + 15 Wall Balls (9kg/6kg) + 10 Burpees. Rest 2:00 after each round. Equipment: Use a Rogue RowErg if possible.
• Thursday: Rest day.
• Friday (Intervals): 4×400m run (fast) with 90s rest. 3×250m Ski Erg, rest 1:30. Cool down with 5 min easy bike.
• Saturday (Strength/Mix): 3 rounds: 10 Deadlifts (65% 1RM) + 12 Kettlebell Swings (24kg/16kg) + 10 Push-Ups. Rest 2:00 between rounds.
• Sunday: Rest day.

Week 2

• Monday (Endurance): 4 rounds: 400m run + 60s rest, then 800m Row (moderate pace) + 2:00 rest. Finish with 3×60s Plank.
• Tuesday (Strength): 4×6 Front Squat (65% 1RM), rest 2:30. 3×8 Overhead Press, rest 2:00. 3×12 Deadlift (60% 1RM), rest 2:00.
• Wednesday (Circuit): 3 rounds: 600m run + 15 Goblet Squats (32kg/24kg) + 10 Burpees + 15 Wall Balls. Rest 2:00 after each.
• Thursday: Rest day.
• Friday (Tempo Run): 5km run at moderate pace (steady effort). Then 5×100m strides, rest 60s.
• Saturday (Strength): 3×8 Clean & Press, rest 2:00. 3×10 Bent-Over Row, rest 90s. 3×15 Sit-Ups, rest 60s.
• Sunday: Rest day.

Week 3

• Monday (Long Intervals): 3×1000m run (tempo pace), rest 2:00. 3×500m Row, rest 2:00. Tip: Keep splits consistent each round.
• Tuesday (Strength): 4×5 Back Squat (70% 1RM), rest 3:00. 3×8 Dumbbell Bench, rest 90s. 3×12 Romanian Deadlift (60% 1RM), rest 2:00.
• Wednesday (Circuit): 3 rounds: 800m run + 20 Wall Balls + 15 Burpees. Rest 2:00 after each. Focus on race-like intensity.
• Thursday: Rest day.
• Friday (Mixed): 3 rounds: 200m Ski Erg + 15 Kettlebell Swings + 10 Goblet Squats. Rest 2:00. Then 10 min easy run.
• Saturday (Strength): 4×6 Deadlift (70% 1RM), rest 2:30. 3×10 Pull-Ups, rest 90s. 3×15 Bicycle Crunches, rest 60s.
• Sunday: Rest day.

Phase 2: Build Phase (Weeks 4-6) – Boost Strength and Speed

Goal: Increase workout intensity and volume. Heavier lifts, longer circuits, and race-pace efforts prepare you for competition.

Week 4

• Monday (Intervals): 5×400m run (fast), rest 1:30. 3×300m Row (hard effort), rest 1:30.
• Tuesday (Strength): 3×5 Front Squat (75% 1RM), rest 3:00. 3×6 Push Press, rest 2:00. 3×12 Lunges (each leg), rest 90s.
• Wednesday (Circuit): 4 rounds: 500m Row + 20 Wall Balls + 10 Burpees. Rest 90s. Keep heart rate up.
• Thursday: Rest day.
• Friday (Long Run): 8km run at steady pace. Finish with 4×50m sprints, rest 45s.
• Saturday (Strength/Mix): 3 rounds: 200m Sled Push (moderate load) + 200m Farmer’s Carry (24kg/16kg). Rest 3:00. Then 3×10 Thrusters (moderate weight), rest 2:00.
• Sunday: Rest day.

Week 5

• Monday (Speed): 6×200m run at max effort, rest 1:00. 4×200m Row, rest 1:00.
• Tuesday (Strength): 4×6 Back Squat (80% 1RM), rest 3:00. 3×8 Dumbbell Bench, rest 90s. 3×12 Deadlift (70% 1RM), rest 2:00.
• Wednesday (Circuit): 5 rounds: 400m run + 15 Wall Balls + 10 Burpees. Rest 90s.
• Thursday: Rest day.
• Friday (Pace Run): 5km run at faster pace than last week. 4×100m strides, rest 30s.
• Saturday (Full Body): 3 rounds: 10 Clean & Jerk + 10 Pull-Ups + 400m Row. Rest 2:00.
• Sunday: Rest day.

Week 6

• Monday (Mixed): 3 rounds: 800m run + 15 Goblet Squats + 10 Burpees + 10 Pull-Ups. Rest 2:30.
• Tuesday (Strength): 3×5 Clean and Jerk, rest 3:00. 3×8 Front Squat, rest 2:00. 3×10 Push-Ups, rest 60s.
• Wednesday (Circuit): 4 rounds: 600m Row + 20 Wall Balls + 15 Burpees. Rest 2:00.
• Thursday: Rest day.
• Friday (Race Simulation): 1 full round: 1000m Row + 200m Sled Push + 200m Sled Pull + 100 Burpee Broad Jumps + 200m Farmer’s Carry (heavy dumbbells). Rest 3:00. Use a sturdy Rogue sled.
• Saturday (Light Strength): 3×8 Back Squat (50% 1RM), rest 2:00. 3×10 Dips, rest 90s. 3×20s Plank, rest 30s.
• Sunday: Rest day.

Phase 3: Peak Phase (Week 7) – Maximum Intensity

Goal: Go all out with race-specific workouts. Simulate competition effort now (without an actual race yet).

Week 7

• Monday (Hyrox Circuit): 4 rounds for time: 400m run + 15 Wall Balls + 10 Burpees + 400m Row. Rest 2:00 after each.
• Tuesday (Strength): 3×5 Deadlift (85% 1RM), rest 3:00. 3×5 Back Squat (85% 1RM), rest 3:00. 3×8 Bench Press, rest 2:00.
• Wednesday (Race Simulation): 2 full rounds: 1000m Row + 200m Sled Push + 200m Sled Pull + 80m Burpee Broad Jumps + 400m Farmers Carry. Rest 3:00 between rounds.
• Thursday: Rest day.
• Friday (Intervals): 5×300m run (fast), rest 90s. 4×300m Row, rest 90s.
• Saturday (Mixed): 3 rounds: 200m Ski Erg + 15 Goblet Squats + 10 Pull-Ups. Rest 2:00.
• Sunday: Rest day.

Phase 4: Taper (Week 8) – Race Preparation

Goal: Reduce volume, keep intensity. You should arrive fresh for race day after this short taper.

Week 8

• Monday (Light Circuit): 2 rounds: 200m run + 10 Wall Balls + 6 Burpees + 200m Row. Rest 2:00.
• Tuesday (Light Strength): 2×5 Back Squat (60% 1RM), rest 2:00. 2×5 Bench Press (60% 1RM), rest 2:00. 2×12 Lunges, rest 90s.
• Wednesday (Short Intervals): 4×200m run at race pace, rest 60s. 3×200m Row, rest 60s.
• Thursday: Rest day.
• Friday (Sharpener): 3×100m run sprints, rest 60s. 2×100m Row, rest 60s.
• Saturday (Activation): 2 rounds: 10 Goblet Squats + 10 Push-Ups + 10 Sit-Ups. Rest 2:00.
• Sunday: Rest day. Race tomorrow—go get it!