HYROX Training Plans
Structured programs to prepare you for race day. From first-timers to competitive athletes.
8-Week Starter
Perfect for first-timers with basic fitness. Builds running endurance and introduces all 8 stations progressively.
- 3 runs + 1 strength session per week
- Station technique tutorials
- Weekly simulation workouts
- Taper protocol included
12-Week Complete
Comprehensive program for athletes targeting competitive times. More volume and intensity with periodized phases.
- 3-4 runs + 2 strength sessions per week
- Build, peak, and taper phases
- Threshold running development
- Station-specific strength work
8-Week Competitive
High-intensity program for experienced athletes chasing fast times or Pro division qualification.
- 4 runs + 2 strength sessions per week
- Race pace intervals
- Full simulation workouts
- Mental preparation strategies
Sample Training Week
Here's what a typical week looks like in the 8-Week Starter program.
Running Sessions
Easy runs build aerobic base. Tempo runs develop threshold. Long runs build endurance for the cumulative 8km.
Strength & Stations
Practice all 8 stations with proper form. Build muscular endurance for carries, lunges, and wall balls.
Simulation Workouts
Combine running and stations to simulate race conditions. Learn to run on tired legs.
Know Your Target Splits
Use the HYROX Calculator to break down your goal time into run and station targets.
Training Principles
Run First
Running is 51% of HYROX. Build your aerobic engine with consistent mileage before adding intensity.
Train Fatigued
HYROX is about performing under cumulative fatigue. Practice running after strength work.
Master Transitions
Time lost in transitions adds up. Practice moving efficiently between stations and runs.
Simulate Race Day
Nothing replaces race simulation. Run the full workout at goal pace at least twice before race day.
Training FAQs
How many days per week should I train for HYROX?
For beginners, 4 days per week is optimal: 3 running sessions and 1-2 strength/station sessions. Intermediate athletes can train 5 days, while competitive athletes may train 6 days with proper recovery protocols.
Can I train for HYROX without a gym?
Yes! While gym access helps for sled training, you can substitute with resistance bands, sandbags, and bodyweight exercises. Running is the biggest factor in HYROX success, and that requires no equipment.
How long should my HYROX training program be?
8 weeks is the minimum for meaningful preparation if you have a running/fitness base. 12 weeks allows for proper periodization with build, peak, and taper phases. First-timers should aim for 10-12 weeks.
Should I focus more on running or stations?
Running makes up about 51% of most HYROX times, so don't neglect it. However, station strength prevents you from 'blowing up' mid-race. The ideal split is roughly 60% running emphasis, 40% strength/stations.
Get Personalized Training Guidance
Not sure which plan is right for you? Let's discuss your goals and build a custom approach.