Free Hyrox
Training Plan
Personalised Hyrox programming — running, stations, and strength — built around your schedule and fitness level. Free in the app for 30 days.
What's included
Everything in the trial.
This isn't a sample or a taster. The trial is the full Hyrox programme, with nothing held back for 30 days.
Every session mapped out
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 block, 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.
Swap anything that does not fit
Change a session, move it to another day, or work around kit you do not have. The plan rebuilds around what you actually did.
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 free for 30 days.
Enter your email
Sign up and start your 30-day trial. Nothing is charged until it ends, and cancelling before then costs you nothing.
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 Hyrox programme is generated instantly, and rebuilt every 2 weeks from what you actually trained. Open the app, see today's session, and start training.
30 days free · Then £3.99/month · Cancel any time
FAQ
Common questions.
Is the Hyrox training plan really free?
Free for 30 days, with nothing held back — the full programme, every session, and the check-in that rebuilds your next block. You start the trial through the App Store, Google Play or Stripe, so payment details are taken up front, but nothing is charged during the trial and cancelling before it ends costs you nothing. After that it is £3.99 a month.
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?
As long as you want — you pick the block length, from four weeks to sixteen, and the 30-day trial covers the start of any of them. You 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.
Personalised, periodised training that rewrites itself. Free for 30 days, then £3.99/month. Cancel any time.