Eight weeks.
A proper training block.
Eight weeks is the classic prep length — enough time to build real fitness, not just sharpen what you've got. The most popular block for a first Hyrox, a faster 5K, or a focused strength phase. Start on your free weeks and extend for the price of a coffee.
Is this the right length?
Who an 8-week plan is for
Eight weeks is long enough to change your fitness and short enough to stay focused on a single goal. It's why it's the length most first-timers and returning athletes pick.
- You're training for your first Hyrox and want to feel genuinely ready on race day.
- You want to build a meaningful chunk of fitness — a faster 5K, a stronger base — in a defined window.
- You've got roughly two months to a goal event and want a complete build.
- You want progression, not maintenance — measurably fitter at the end than the start.
The structure
How your 8 weeks break down.
Eight weeks gives room for a genuine base-build-peak structure, so every phase has a job and nothing is rushed.
Phase 1
Weeks 1–3
Base
Build the aerobic engine and movement foundation. Consistent volume, controlled intensity, technique work on your key sessions and (for Hyrox) the stations.
Phase 2
Weeks 4–6
Build
The engine room. Intensity and specificity climb — threshold work, race-pace efforts, heavier strength, station simulations — while you hold volume.
Phase 3
Weeks 7–8
Peak & taper
Your sharpest, most specific sessions, then a taper into the finish. You arrive fresh and prepared rather than fatigued.
Week 5 (build) sample
What a week looks like.
A snapshot from the middle of the block — running, strength, and key sessions balanced with real recovery.
Intervals
6×800m at goal pace, 2 min recovery
Strength + Sled
Lower body + sled push/pull practice
Easy Run
45 min conversational — aerobic base
Rest or Mobility
Light recovery work
Tempo + Stations
4 km tempo + SkiErg / row / wall balls
Simulation
Run + station brick at race intensity
Rest
Full recovery day
Your plan adapts to your schedule — choose 3, 4, or 5 days per week during onboarding.
What it costs
Start free, extend cheap.
Start on your 6 free weeks and top up 2 more for a full 8-week block — an 8-week training-time pack is £5.99, one-off, and never expires.
FAQ
Common questions.
Is 8 weeks enough to train for Hyrox?
For most first-timers, yes. Eight weeks of specific training is enough to build running endurance, practise all 8 stations, and develop race-day pacing. If you're starting from a very low base, a 12 or 16-week plan gives more runway.
How much does an 8-week plan cost?
You can start it on your 6 free signup weeks and add an 8-week training-time pack for £5.99 (about $3.99) to run the full block. It's a one-off — training time never expires and there's no subscription.
Can I use it for running or strength instead of Hyrox?
Absolutely. Choose your goal at onboarding and the 8-week plan is built for it — a runner's 8 weeks, a strength 8 weeks, and a Hyrox 8 weeks are structured very differently.
How many days a week will I train?
You choose 3, 4, or 5 days during onboarding and the plan is built around it — the structure adapts so the key sessions always land, whatever your availability.
Different timeframe?
Browse plans by length
Your next PR starts today.
6 weeks of personalised, periodised training. Free until 21 July. No credit card.