8-Week Hyrox Training Plan for Beginners (Free)
Free 8-week Hyrox training plan for beginners. Week-by-week running + strength programming, station workouts, pacing guide. Get your personalised plan in the app.
You’ve signed up for Hyrox. The race is 8 weeks away. You’ve got a gym membership and a pair of running shoes. Now what?
This hyrox hybrid training plan is designed for beginners — people who have a basic level of fitness (you can run 5K and do bodyweight exercises) but haven’t specifically trained for Hyrox before. By the end of these 8 weeks, you’ll be ready to finish your first race with confidence.
What is Hyrox Hybrid Training?
Hyrox hybrid training is a style of programming that combines running and functional fitness in a single training block. Unlike a pure marathon plan or a bodybuilding split, hybrid training develops the two core skills you need for Hyrox:
- Aerobic capacity — The ability to run 8km total during the race
- Muscular endurance — The strength to complete 8 functional fitness stations without gassing out
A typical hyrox hybrid training week includes 2-3 running sessions, 2 strength/station sessions, and 1 race simulation. This blend teaches your body to transition between running and working under fatigue — the defining challenge of Hyrox racing.
Before you start: 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 (9kg men / 6kg women)
- Dumbbells or kettlebells (16–24kg for farmers carries)
- Sandbag (optional — a barbell works for lunges)
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.
The training structure
Each week has 5 training days and 2 rest days. The sessions break down into:
- 2–3 running sessions — building your aerobic engine and race pace
- 2 strength sessions — developing the muscular endurance for stations
- 1 Hyrox simulation — practising race-specific combinations and transitions
Sessions run 45–90 minutes including warm-up and cool-down, depending on the week and session type.
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
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.
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.
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 bespoke Hyrox programmes based on your fitness level, available equipment, and target finish time. Join our waitlist to get your personalised plan.
Get a personalised Hyrox plan — free
Rather than a static plan, get one built around your schedule, experience level, and race date. 8 weeks free in the app — no credit card required.
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Paul Kent
Verified AuthorFounder, Hybrid Training Plan
Paul is the founder of Hybrid Training Plan and a competitive hybrid athlete. He combines running, strength training, and Hyrox preparation in his own training, and built this platform to help other athletes balance multiple training goals without the guesswork.