Free Hyrox
Training Plan
8 weeks of personalised Hyrox programming — running, stations, and strength — built around your schedule and fitness level. Free in the app, no credit card required.
What's included
Everything in the free plan.
This isn't a sample or a taster. The free plan is the full Hyrox programme for 6 weeks.
6 weeks of Hyrox sessions
Daily sessions with every workout mapped out — running intervals, station practice, and strength work in the right order.
All 8 stations covered
SkiErg, sled push/pull, burpees, rowing, farmers carry, sandbag lunges, and wall balls — with technique cues and progressive loading.
Running progression
Structured interval and tempo runs that build your 1km split speed across the 6 weeks, with race-day pacing targets.
Strength integration
Lower-body and posterior-chain work timed around your runs — hard days together, recovery days together.
Built around your schedule
Choose how many days per week you can train. The plan fits your life rather than the other way around.
Coach chat included
Ask questions, request substitutions, or flag injuries. Coach support is included in the free plan.
Sample training week
What a week looks like.
Running, stations, and strength balanced across the week — with proper recovery built in.
Functional Strength
Goblet squat, farmer carry, kettlebell swings — full-body station prep
Hyrox Engine Intervals
4 rounds: 1km run + sled push 50m + 90s rest
Easy Run
6km at conversational pace — aerobic base
Rest or Mobility
Light stretching, foam rolling, recovery
Lower Body Strength
Romanian deadlift, Bulgarian split squat, farmer carry
Hyrox Brick Circuit
5 rounds: run 500m + row 200m + wall balls 15 reps
Rest
Full recovery day
Your plan adapts to your schedule — choose 3, 4, or 5 days per week during onboarding.
How it works
Plan in 60 seconds. Train for 6 weeks.
Enter your email
Sign up — no credit card, no payment details. You get 6 weeks of training time added to your account immediately.
Tell us about yourself
Answer a few questions: your Hyrox goal, race date, available training days, running fitness, and equipment. Takes about 60 seconds.
Get your plan
Your personalised 6-week Hyrox programme is generated instantly. Open the app, see today's session, and start training.
Free 6-week plan · Offer ends 21 July · No credit card
FAQ
Common questions.
Is the Hyrox training plan really free?
Yes. Sign up and you get 6 weeks of training time at no cost — no credit card required, no trial, no catch. Your first plan is completely free. After your first 6 weeks, training time costs from £3.99 for another 8 weeks.
Is this a PDF plan?
No — it's better than a PDF. Your plan is generated in the app and updates dynamically. Sessions appear daily with sets, reps, pacing targets, and coach notes. You log your workouts directly in the app and the plan adapts around your progress.
How long is the free Hyrox training plan?
The free plan is 6 weeks — a complete training block that takes you from your current fitness level to race-ready. You can choose your start date and the app builds the full programme around your schedule.
Can beginners use this plan?
Yes. During sign-up you set your experience level, current fitness, and equipment access. The plan is built around your inputs — a first-time Hyrox competitor gets a very different programme to someone who has raced before.
What equipment do I need?
You set your equipment access during onboarding. Full gym, basic gym, or home setup — the plan adapts to what you have. Station-specific work (sled, SkiErg, rower) is scheduled around availability or substituted if needed.
How is it personalised?
Before your plan is generated you answer questions about your goal (Open, Pro, or Elite), race date, weekly schedule, running fitness, and strength background. The programme is built from scratch for your inputs — not a generic template.
More Hyrox resources
Hyrox training guides
Your next PR starts today.
6 weeks of personalised, periodised training. Free until 21 July. No credit card.