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.
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
30 days free.
Every length costs the same: 30 days free, then £3.99 a month or £34.99 a year. Cancel any time before the trial ends and you pay nothing.
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?
30 days free, then £3.99 a month — so a full 8-week block costs about one month's subscription. £34.99 covers a year of them.
Can I use it for hybrid training instead of Hyrox?
Yes. Choose your goal at onboarding and the 8-week plan is built for it — a hybrid 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.
Personalised, periodised training that rewrites itself. Free for 30 days, then £3.99/month. Cancel any time.