What is a Hyrox training program?

A Hyrox training program combines running and functional strength work in one plan. It builds the two things a Hyrox race tests: the aerobic capacity to run eight 1km legs, and the muscular endurance to get through the eight stations between them. A typical week has 2-3 runs, 2 strength sessions and 1 race simulation that links runs and stations together.

How do I train for a Hyrox?

Run 2-3 times a week, lift twice, and do one session a week that links runs and stations the way the race does. Build volume for the first few weeks, take a lighter week, then make the simulations longer and closer to race pace before a short taper. Practise every station at least once before race day so nothing is new on the day.

Is 8 weeks enough to train for Hyrox?

Yes, if you can already run 5km without stopping and have lifted before. Eight weeks is enough to learn the stations, build race-specific endurance and taper. If you're starting below that, or want a faster time rather than a finish, a 12 or 16-week plan gives you more room.

How much running is in a Hyrox training plan?

In this plan, between 16 and 25km a week, spread over 2-3 easy runs plus the running inside the interval and simulation sessions. The race itself is 8km of running, so most of the training is easy aerobic running, with race-pace 1km repeats added from week 5.

Can a beginner do Hyrox?

Yes. Hyrox is designed to be accessible to all fitness levels. Beginners should allow 8 weeks of structured training to build a running base, develop station-specific strength, and learn pacing. The goal for a first race is to finish strong, not chase a fast time.

What fitness level do I need before starting an 8-week Hyrox plan?

You should be able to run 5km without stopping, perform basic strength movements (squats, lunges, push-ups, rows), and train 5-6 times per week. If you can't run 5km yet, build up to that first before starting a Hyrox-specific programme.

How many days a week should I train for Hyrox?

This plan uses 6 days: 2 easy runs, 2 strength sessions, 1 run-and-station interval session and 1 race simulation, with Sunday off. If you can only manage 5, drop one easy run and keep the simulation. Quality matters more than quantity — follow the plan consistently rather than adding extra sessions.

What is the best hyrox pacing strategy for beginners?

Start conservative and finish strong. For the 1km runs, aim for consistent splits at your comfortable 5K pace—don't sprint the first few. At each station, break the work into manageable chunks with short breaths between sets. For example: SkiErg at 2:00-2:15/500m pace, wall balls in sets of 10-15 with 3-5 breaths rest, and steady walking between stations to lower your heart rate. The key is never going to complete failure early in the race.

What should I do in the week before a Hyrox race?

Taper your training in the final week. Reduce volume by 40-50% while keeping intensity moderate. Do a short race-pace run early in the week, a light station walkthrough mid-week, and rest completely for the final 2 days before race day.

Hyrox Training Plan: Free 8-Week Plan for Beginners

A Hyrox training plan puts running, strength and station work into the same week, so you can run 8 × 1km and still get through the eight stations in between. This one lasts 8 weeks at 5 days a week, with every session written out below, for first-timers who can already run 5K.

Weeks	Phase	Weekly running	What changes
1–3	Base	20–24 km	Learn the stations, build aerobic volume
4	Deload	21 km	Lighter week to absorb the work
5–6	Race specific	23–25 km	Longer simulations, race-pace 1km repeats
7	Peak	20 km	Dress rehearsal at race intensity
8	Taper	16 km	Volume drops, sharpness stays, race on Sunday

New to Hyrox? Read the complete Hyrox training guide first, or get your free Hyrox training plan in the app — free for 30 days, then £3.99 a month.

What goes into a Hyrox training programme

A Hyrox training programme combines running and functional fitness in a single block. Unlike a pure marathon plan or a bodybuilding split, it builds the two things the race tests:

Aerobic capacity — the ability to run 8 legs of 1km, one before each station
Muscular endurance — the strength to get through the 8 Hyrox stations without blowing up

A typical week has 2–3 runs, 2 strength sessions and 1 race simulation. The simulation is what makes it a Hyrox plan rather than a running plan with some lifting added: it teaches your body to switch between running and working under fatigue, which is the hardest part of the race.

Hyrox training for beginners: what you need

Equipment access:

Rowing machine and SkiErg (most commercial gyms have these)
Sled or heavy resistance band for push/pull simulation
Wall ball (6kg men / 4kg women in the Open division)
Dumbbells or kettlebells (16kg–24kg per hand for farmers carries)
Sandbag (optional — a barbell works for lunges)

Every race weight by division is in the Hyrox weights guide.

Fitness baseline:

You can run 5K without stopping
You can do 10 push-ups, 10 bodyweight squats, and a 30-second plank
You’ve done some form of resistance training before

If you can’t meet these baselines yet, spend 4 weeks building up to them before starting this plan.

Hyrox workout plan: what a training week looks like

Each week has 6 training days and 1 rest day, and the same pattern repeats so you always know what’s next:

Day	Session type	Why it’s there
Mon	Full-body strength	Squat, hinge and carry strength for the sled, lunges and wall balls
Tue	Run + station intervals	1km repeats paired with a station, the race in miniature
Wed	Easy run	Aerobic base at conversational pace
Thu	Lower-body strength endurance	Higher reps under fatigue, plus farmers carries for grip
Fri	Easy run or recovery run	More aerobic volume without extra stress
Sat	Hyrox simulation	Runs and stations back to back, longer each block
Sun	Rest

Sessions run 45–90 minutes including warm-up and cool-down. Two strength days, two easy runs and two Hyrox-specific sessions is the balance most beginners can recover from; if you need a second rest day, drop Friday’s run first.

Phase 1: Base building (Weeks 1–4)

The first four weeks progressively build your foundation:

Week 1 — Base Building: Technique-focused foundational week. Station skill work at RPE ~6, strength endurance for movement prep.
Week 2 — Aerobic Development: Build aerobic volume and station pairing intervals; slightly higher embedded running volume.
Week 3 — Strength Focus: Strength endurance emphasis with slightly higher station intensity and longer race simulation.
Week 4 — Deload: Reduced intensity and volume, focus on technique, mobility and recovery while maintaining session rhythm.

Week 1 — BASE BUILDING

Load: moderate · Target mileage: 20 km · Strength sessions: 2

Technique-focused foundational week. Station skill work at RPE ~6, strength endurance for movement prep.

Day	Session	Details
Mon	Functional Strength — Full Body Foundation	Goblet Squat: 4×15 (RPE 6) · Renegade Row: 3×12 per side (RPE 6) · Kettlebell Swing: 4×15 (RPE 6) · Dead Bug: 3×12 per side (RPE 6) · Farmer Carry: 3×60s walk (RPE 6)
Tue	HYROX Engine Intervals	4 rounds: Run 1000m (RPE 6) + Sled Push 50m (RPE 6) + 90s rest
Wed	Easy Run — Aerobic Base	6 km at 6 min/km, conversational zone 2
Thu	Lower Body Strength Endurance	Romanian Deadlift: 4×12 (RPE 6) · Bulgarian Split Squat: 3×12 per leg (RPE 6) · Farmer Carry: 3×60s walk (RPE 6) · Plank Pull-Throughs: 3×10 per side (RPE 6)
Fri	Easy Run — Cadence Drills	6 km at 6 min/km, include 4×20s faster cadence drills
Sat	HYROX Brick Circuit — Short Rounds	5 rounds: Run 500m + Row 200m + Wall Balls 15 reps
Sun	Rest

Week 2 — AEROBIC DEVELOPMENT

Load: moderate · Target mileage: 22 km · Strength sessions: 2

Build aerobic volume and station pairing intervals; slightly higher embedded running volume.

Day	Session	Details
Mon	Functional Strength — Full Body Progression	Barbell Thruster: 4×12 (RPE 6.5) · Assisted Pull-Ups: 3×8-10 (RPE 6) · Kettlebell Swing: 4×15 (RPE 6) · Military Plank: 3×45s (RPE 6)
Tue	HYROX 1km Intervals — Station Pairings	5 rounds: Run 1000m (RPE 6.5) + Sled Pull 50m (RPE 6) + 90s rest
Wed	Easy Run — Aerobic Development	7 km at 6 min/km, conversational zone 2
Thu	Lower Strength Endurance — Squat/RDL + Push/Pull	Front Squat: 4×10 (RPE 7) · Romanian Deadlift: 4×10 (RPE 7) · Barbell Bent-Over Row: 3×10 (RPE 6.5)
Fri	Easy Run — Strides and Drills	6 km at 6 min/km, include 6×20s strides at controlled faster turnover
Sat	HYROX Race Simulation — Short Format	4 rounds: Run 1000m (RPE 7) + Ski Erg 1000m (RPE 6.5) + Farmer Carry 100m (RPE 6.5)
Sun	Rest

Week 3 — STRENGTH FOCUS

Load: high · Target mileage: 24 km · Strength sessions: 2

Strength endurance emphasis with slightly higher station intensity and longer race simulation.

Day	Session	Details
Mon	Functional Strength — Full Body (Progressive)	Back Squat: 4×12 (RPE 7) · Barbell Thruster: 4×12 (RPE 7) · Single-Leg RDL: 3×12 per leg (RPE 7) · Russian Twists: 3×20 (RPE 6.5)
Tue	Station Intervals — Sled Focus + 1km Repeats	6 rounds: Run 1000m (RPE 7) + Sled Push 50m (RPE 7) + Sled Pull 50m (RPE 7) + 120s rest
Wed	Recovery Run — Relaxed Aerobic	5 km at 6.3 min/km, very easy; walk breaks allowed
Thu	Lower Strength Endurance — Heavy Emphasis + Carries	Back Squat: 4×10 (RPE 7.5) · Sandbag Walking Lunges: 3×20 steps (RPE 7) · Farmer Carry: 4×75s walk (RPE 7)
Fri	Easy Run — Aerobic Maintenance	6 km at 6 min/km, conversational
Sat	HYROX Race Simulation — Medium Format	6 rounds: Run 1000m (RPE 7) + Sled Push 50m (RPE 7) + Burpee Broad Jumps 40m (RPE 7)
Sun	Rest

Week 4 — DELOAD

Load: deload · Target mileage: 21 km · Strength sessions: 2

Deload week: reduced intensity and volume, focus on technique, mobility and recovery while maintaining session rhythm.

Day	Session	Details
Mon	Functional Strength — Full Body (Deload)	Goblet Squat: 3×12 (RPE 6) · Push-Ups: 3×10-12 (RPE 6) · Dead Bug: 3×12 per side (RPE 6)
Tue	HYROX Technique EMOM — Low Volume Skills	10 rounds: Run 500m (RPE 6) + Sled Pull 30m (RPE 5.5) + Wall Balls 10 (RPE 5.5)
Wed	Recovery Run — Easy	6 km at 6.3 min/km, very easy
Thu	Strength Circuit — Deload (Full Body)	Step-Ups: 3×10 per leg (RPE 6) · Dumbbell Row: 3×12 (RPE 6) · Superman Holds: 3×30s (RPE 5.5)
Fri	Easy Run — Short Duration	4 km at 6 min/km, short and easy
Sat	HYROX Skills Circuit — Reduced Volume	4 rounds: Run 1500m total (3×500m) (RPE 6) + Wall Balls 12 (RPE 6) + Row 250m (RPE 6)
Sun	Rest

Phase 2: Race preparation (Weeks 5–8)

Weeks 5–8 shift to race-specific intensity and simulations:

Week 5 — Race Specific: Longer simulation (long format) with emphasis on 1km pacing and station transitions. Strength focuses on lower-body endurance and carries.
Week 6 — Race Specific: Full race simulation week. High race-specific intensity (RPE 7–8) with a full HYROX dress simulation.
Week 7 — Peak: Dress rehearsal (near-race flow) with reduced volume but maintained intensity. Strength shifts to activation and race-specific readiness.
Week 8 — Taper: Reduce volume, maintain sharpness. Short race-pace intervals and low-volume HYROX technique flow before race day.

Week 5 — RACE SPECIFIC

Load: high · Target mileage: 23 km · Strength sessions: 2

Race-specific build: longer simulation (long format) with emphasis on 1km pacing and station transitions.

Day	Session	Details
Mon	Functional Strength — Full Body (Reload)	Goblet Squat: 3×12-15 (RPE 7) · Bulgarian Split Squat: 3×10-12 each leg (RPE 7) · Kettlebell Swing: 3×15 (RPE 7) · Farmer Carry: 3×40-60m (RPE 7) · Dead Bug: 3×10-12 each side (RPE 6)
Tue	HYROX 1km Repeats + Station Pairings	5 rounds: Run 1000m (RPE 8, target ~4:40-5:00/km) + Sled Push 50m (RPE 7.5) + Sled Pull 50m (RPE 7) + 90s rest
Wed	Easy Run — Aerobic Support	7 km at 6 min/km, conversational zone 2
Thu	Lower Strength Endurance — Volume Focus	Barbell Thruster: 4×10 (RPE 7.5) · Romanian Deadlift: 4×10-12 (RPE 7.5) · Farmer Carry: 3×60m (RPE 7.5) · Box Step-Ups: 3×12 each leg (RPE 7) · Plank Pull-Throughs: 3×10 each side (RPE 6.5)
Fri	Easy Run — Relaxed	5 km at 6 min/km, include 4×20s pickups at 5:00/km
Sat	HYROX Race Simulation — Long Format	2 rounds: Run 1000m + Ski Erg 1000m + Sled Push 50m + Sled Pull 50m + Burpee Broad Jumps 20 + Row 1000m + Farmer Carry 100m + Sandbag Walking Lunges 50m
Sun	Rest

Week 6 — RACE SPECIFIC

Load: high · Target mileage: 25 km · Strength sessions: 2

Full race simulation week. High race-specific intensity (RPE 7–8) with a full HYROX dress simulation on Saturday.

Day	Session	Details
Mon	Functional Strength — Full Body (Heavy Emphasis)	Back Squat: 4×6-8 (RPE 8) · Barbell Bent-Over Row: 4×8-10 (RPE 7.5) · Barbell Push Press: 3×6-8 (RPE 7.5) · Kettlebell Swing: 3×20 (RPE 8)
Tue	Mixed Modality VO2 Intervals	6 rounds: Run 1000m (RPE 8) + Ski Erg 500m (RPE 8) + Burpee Broad Jumps 12 (RPE 8) + 90s rest
Wed	Easy Run — Aerobic Maintenance	8 km at 6 min/km, conversational zone 2
Thu	Lower Strength Endurance — Heavy Elements + Carries	Front Squat: 4×6-8 (RPE 8) · Romanian Deadlift: 4×8-10 (RPE 8) · Farmer Carry: 4×80m (RPE 8) · Hollow Body Rocks: 3×30s (RPE 6.5)
Fri	Recovery Run — Short	4 km at 6.2 min/km, very easy
Sat	HYROX Full Race Simulation — Controlled	Full sequence: 8×1km runs interleaved with all 8 official stations. Keep transitions tight.
Sun	Rest

Week 7 — PEAK

Load: peak · Target mileage: 20 km · Strength sessions: 2

Peak week: dress rehearsal (near-race flow) with reduced volume but maintained intensity.

Day	Session	Details
Mon	Functional Strength — Full Body (Heavy Emphasis)	Back Squat: 3×5-6 (RPE 8) · Barbell Bent-Over Row: 3×6-8 (RPE 7.5) · Kettlebell Swing: 3×15 (RPE 7.5)
Tue	Race-Pace Intervals — 1km Splits + Smooth Transitions	4 rounds: Run 1000m (RPE 8, race-pace) + Wall Balls 20 (RPE 7) + 120s rest
Wed	Recovery Run — Relaxed	5 km at 6.2 min/km, very easy
Thu	Strength Taper — Technique and Activation	Dumbbell Clean: 3×6 each side (RPE 6) · Assisted Pull-Ups: 3×8-10 (RPE 6) · Bird Dog: 3×8 each side (RPE 6)
Fri	Easy Run — Short Shake-Out	4 km at 6.1 min/km, easy with 3×20s pickups
Sat	Dress Rehearsal — Near-Race Flow	4 rounds: Run 1000m (RPE 8) + Sled Push 50m (RPE 7.5) + Row 500m (RPE 7) + Wall Balls 50 (RPE 7)
Sun	Rest

Week 8 — TAPER

Load: low · Target mileage: 16 km · Strength sessions: 1

Taper week: reduce volume, maintain sharpness. Short race-pace short intervals and low-volume HYROX technique flow.

Day	Session	Details
Mon	Strength Activation — Mobility + Primers	Dumbbell Clean: 3×4 each side (RPE 6) · Assisted Pull-Ups: 3×6-8 (RPE 6) · Bird Dog: 3×8 each side (RPE 5.5)
Tue	Sharpener Intervals — Short Race-Pace Sets	3 rounds: Run 1000m (RPE 8, sharp race-pace) + Wall Balls 15 (RPE 6.5) + full recovery (4-6 min)
Wed	Recovery Run — Very Easy	4 km at 6.3 min/km, very easy
Thu	Mobility + Tissue Work — Reset	40 min dedicated mobility and soft-tissue session
Fri	Easy Run — Short Shake-Out	3 km at 6.2 min/km, very easy
Sat	HYROX Technique Flow — Low Volume	3 rounds: Run 500m (RPE 5-6) + Sled Push 30m (RPE 5.5) + Wall Balls 20 (RPE 5.5)
Sun	Race day

Pacing strategy for race day

Not sure what time to aim for? Put your splits into the Hyrox finish time calculator to see your predicted finish and the stations costing you the most.

As a beginner, your number one goal is to finish strong, not to start fast. Here’s how to pace yourself:

Running splits

Aim for consistent 1km splits. If your comfortable 1km pace is 5:30, run every kilometre at 5:30. Don’t go faster on the first few — you’ll pay for it later.

Station strategy

Break every station into manageable chunks:

SkiErg (1,000m): Aim for a pace of 2:00–2:15/500m. Don’t sprint the first 500m.
Sled push (50m): Find a steady pace. Short, powerful steps. Don’t stop moving.
Sled pull (50m): Hand-over-hand, maintain rhythm. Plant your feet wide.
Burpee broad jumps (80m): Pace yourself — sets of 5 with a breath between.
Rowing (1,000m): Same as SkiErg — consistent pace around 2:00–2:10/500m.
Farmers carry (200m): Walk with purpose. Don’t run. Grip will be the limiter — put them down briefly if needed.
Sandbag lunges (100m): Steady rhythm. Don’t rush and don’t stop for too long.
Wall balls (100 reps): Break into sets of 10 or 15 with 3–5 breaths between sets.

Technique cues and the most common mistake at each station are in Hyrox stations explained.

Transitions

Walk purposefully between stations and the running track. Use transitions to bring your heart rate down slightly, sip water, and mentally prepare for the next challenge.

What to expect

Weeks 1–2: Everything feels hard. Your legs will be sore from the combination of running and lifting. This is normal.

Weeks 3–4: You start to adapt. Running feels easier, stations feel more familiar, and you begin to understand your pacing.

Weeks 5–6: Fitness jumps noticeably. Your simulation times improve, and you feel genuinely race-ready.

Week 7: Peak fitness. The full simulation gives you confidence and a realistic idea of your race time.

Week 8: Taper. You’ll feel restless and under-trained. That’s the point — you’re storing energy for race day.

Is 8 weeks enough? Picking your plan length

Eight weeks works if you meet the baseline above: you can run 5K without stopping and you’ve lifted before. The plan has no slack for building that base, so if you’re not there yet, start further out.

Your starting point	Plan length
Run 5K, lifted before, race in 8 weeks	This plan
Can’t run 5K yet, or new to lifting	12-week training plan
Want a time, not just a finish	16-week training plan

Beyond this plan

This plan gets you to the finish line. But if you want to improve your time for your next Hyrox, you’ll need a more tailored approach that addresses your specific weaknesses.

Hybrid Training Plan creates a bespoke Hyrox programme based on your fitness level, available equipment, and target finish time. Start free in the app — 30 days, then £3.99 a month.

Want the structure behind an 8-week block? See how the 8-week training plan breaks down into base, build, and peak phases — or browse plans by length if your race is closer or further out.