Hyrox Training Plan In the App
The complete 8-week and 12-week Hyrox training programmes for beginners and intermediate athletes. Train smart, race hard, finish strong.
What's in Your Free Hyrox Training Plan
Running Progression
Build from 5K to 8K endurance with interval training and tempo runs
Station Practice
Specific workouts for all 8 Hyrox stations with technique tips
Weekly Schedule
4-5 training days per week with clear session structure
Pacing Strategy
Race-day pacing guide and split targets for your level
Sample Training Week
SkiErg + Running Intervals
500m SkiErg + 400m repeats × 6
Rest or Mobility
Light stretching and recovery
Strength + Sled Work
Lower body + sled push/pull practice
Rowing + Burpee Broad Jumps
Technique work + 500m row intervals
Rest
Long Run + Wall Balls
5-6K easy pace + wall ball technique
Hyrox Simulation
Practice 2-3 stations with running transitions
Frequently Asked Questions
What is Hyrox?
Hyrox is a global fitness race combining 8 x 1km runs with 8 functional workout stations. It's the ultimate test of hybrid fitness, requiring both endurance and strength.
How long should I train for my first Hyrox?
Most beginners need 8-12 weeks of specific Hyrox training to feel confident on race day. This allows time to build running endurance, practice the stations, and develop race pacing.
What stations are in a Hyrox race?
The 8 stations are: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. Each station follows a 1km run.
Can I train for Hyrox at a regular gym?
Yes, most Hyrox training can be done at a standard gym with cardio machines (SkiErg, rower), weights, and space for sled work. Some improvisation may be needed for sandbag lunges.
Download Your Free Hyrox Training Plan
Join thousands of athletes training for their first Hyrox. Get the complete 8-week programme delivered to your inbox.