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HYROX Training Plan: 12 Weeks to Race Day

HYROX rewards athletes who can sustain a running pace and power through 8 functional stations. Here is the 12-week plan to get you there.

12
Week Plan
3
Training Blocks
5
Sessions Per Week
8km
Race Distance

HYROX rewards athletes who can sustain a running pace, manage fatigue across eight functional stations, and recover quickly between efforts. It is not a pure running race. It is not a CrossFit workout. It requires a training approach that reflects the demand of both.

This 12-week plan is structured across three blocks to prepare you for race day. It assumes you can run continuously for 30 minutes and have a basic strength training background.

The 8 HYROX Stations

01

SkiErg

1000m
02

Sled Push

Race-spec load
03

Sled Pull

Race-spec load
04

Burpee Broad Jumps

80m
05

Rowing

1000m
06

Farmers Carry

200m
07

Sandbag Lunges

200m
08

Wall Balls

100 reps

Block 1: Weeks 1-4 — Foundation

Build your aerobic base and introduce race movements without accumulating excessive fatigue.

MON
Strength: Lower body. Squats, Romanian deadlifts, leg press. 3-4 sets, moderate load. Accessory: lunges and single-leg work.
TUE
Run: 30-40 minutes at easy, conversational pace. Heart rate below 75% max throughout.
WED
HYROX skills: introduce each station at low intensity. Practise SkiErg, rowing, and wall ball technique. Sled work if available. 45-60 minutes total.
THU
Rest or light active recovery walk.
FRI
Strength: Upper body and posterior chain. Rows, pull-ups, dumbbell press, deadlifts.
SAT
Run: 45-60 minutes easy. Build distance gradually across the four weeks.
SUN
Rest.

Block 2: Weeks 5-8 — Build

Intensity increases. Running volume goes up. Station work becomes race-specific.

MON
Strength: Lower body. Increase load from Block 1. Add weighted lunges, box step-ups, single-leg RDLs.
TUE
Run: Tempo session. 20 min easy, 15-20 min at threshold pace, 10 min cool-down.
WED
HYROX circuit: rotate through 4-5 stations with 1km run between each. Use race-spec loads where possible.
THU
Recovery run: 20-25 minutes easy or rest.
FRI
Strength: Upper body, pull-focused. Increase weight on rowing movements. Add loaded carries.
SAT
Long run: 60-75 minutes at easy pace. Practise race nutrition.
SUN
Rest.

Block 3: Weeks 9-12 — Race Specificity

Sharpen race fitness, include a full simulation, and taper in week 12.

MON
Strength: Lower body. Maintain load, reduce volume. Quality over quantity.
TUE
Run: Intervals. 6 x 1km at target race pace, 90 seconds rest between efforts.
WED
Full HYROX simulation: 8 x 1km run, 8 stations at race loads. Time it. This is your benchmark session.
THU
Recovery: easy 20-minute jog, stretch, foam roll.
FRI
Strength: short, sharp. 45 minutes max, lighter than usual.
SAT
Weeks 9-11: long run at easy pace. Week 12: 30-minute shakeout run only.
SUN
Rest.

HYROX race week: two to three short easy sessions only. No new stressors. Focus on sleep, food, and logistics. Start the first 1km run controlled — it sets the tone for everything that follows.

Get a personalised HYROX plan built around your race date

Edge structures your HYROX preparation automatically: running base, station work, strength, and taper. Start free and race ready.

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