HYROX Training Plan: 8 and 12-Week Programs

The short answer: a solid HYROX training plan splits the week roughly 50/50 between running and functional strength, builds in race-specific work (sled, sandbag, SkiErg, row, wall balls), runs for at least 8 weeks before your race, and respects the 80/20 intensity rule: most running easy, only about 20 percent near or above threshold pace. The race itself is 8 km of running broken up by 8 functional stations, performed in the same fixed order by every athlete.

If you have never raced HYROX, plan for 12 weeks. If you have a HYROX finish and solid conditioning, 8 weeks is enough. This guide covers both: the principles and a 12-week template first, then a complete 8-week plan with sample weeks for each phase.

What HYROX actually demands

HYROX is a functional fitness race: 8 runs of 1 km, with one workout station after each kilometer. The sequence is identical at every event:

SkiErg: 1,000 m
Sled push: 50 m
Sled pull: 50 m
Burpee broad jumps: 80 m
Rowing: 1,000 m
Farmers carry: 200 m
Sandbag lunges: 100 m
Wall balls: 100 reps

For a station-by-station breakdown of technique and standards, see our complete guide to the 8 HYROX events.

A 2025 peer-reviewed study (Brandt et al., Frontiers in Physiology) found an average completion time of 86.5 minutes (SD 14.5), with competitors sustaining a mean heart rate of 170.9 bpm, roughly 80 percent of the race at "very hard" intensity, and peak blood lactate of 8.5 mmol/L at the stations. VO2max was the strongest predictor of finish time (ρ = −0.71); grip strength and muscle mass showed no significant correlation. Competitive open athletes typically finish somewhere around 60 to 75 minutes, and sub-60 is elite territory.

That is what the plan has to prepare you for: not maximal strength, not maximal speed, but 60 to 90-plus minutes of sustained aerobic work under accumulating fatigue.

Why HYROX needs its own kind of plan

A HYROX plan is neither a marathon training plan nor a general CrossFit program. It is a hybrid: you have to develop aerobic endurance, functional strength and the ability to switch between running and heavy station work again and again. An athlete who only runs arrives at the sled with nothing to push with. An athlete who only trains the stations falls apart on the 1 km runs after the fourth round.

So the plan has to move gradually toward race conditions: running combined with stations, fatigue accumulating between them, and pace managed across the full duration. That is hard to improvise week by week, which is why structure matters.

The four training blocks every plan needs

Whatever the length (8, 12 or 16 weeks), every credible HYROX plan covers the same four buckets:

Aerobic base: easy, conversational running, 30 to 60 minutes, 2 to 3 times per week. This is the foundation; without it, intervals don't work. Our zone 2 cardio guide explains how to keep easy running genuinely easy.
Threshold and VO2max: running intervals (400 m to 1 km repeats) that train your ability to hold race pace under fatigue.
HYROX-specific functional work: sled, sandbag lunges, wall balls, SkiErg, row, burpee broad jumps. Train the actual movements, working up to race weights.
General strength: squats, deadlifts, lunges, presses. This builds the strength reserve that makes race-day weights feel manageable.

Skip any one and you will fall apart on a specific part of the race. Skip the aerobic base and you blow up by station 4. Skip strength and the sled and sandbag will crush you. Skip race-specific intervals and you will run too hard, too early.

How long should your plan be?

8 weeks: you already run and lift regularly, or you have raced HYROX before.
12 weeks: a moderate fitness base (for example running 3 times and lifting 2 times per week), but new to HYROX.
16 weeks or more: new to running, new to lifting, or both. Spend the first weeks building aerobic base before adding station-specific work.

If you cannot currently run 5 km comfortably, that is the first thing to build. A structured interval running plan is a good starting point, because it develops the aerobic engine without taxing the legs you need for station work.

Weekly balance: running and strength

Running: run 3 to 4 times per week and apply the 80/20 rule, with about 80 percent of weekly running volume at conversational pace and 20 percent at threshold or above. In a polarized training study (Stöggl and Sperlich, 2014), the 80/20-style group improved VO2peak by 11.7 percent, clearly more than the threshold, high-intensity or high-volume groups. The most common mistake new HYROX athletes make is running every session at a "moderate-hard" pace: too slow to raise the ceiling, too hard to build the base.

If you are targeting a sub-90-minute finish and need more aerobic capacity, the 16-week marathon plan linked above uses the same 80/20 periodization; the aerobic principles transfer directly to HYROX.

Strength: lift 2 to 3 times per week, with a lower-body emphasis (squat, deadlift, lunge variations), since 5 of the 8 stations hammer the legs and posterior chain. Our squat, deadlift and leg day guides cover movement-specific programming. To set working weights, the rep max calculator estimates your 1RM from submaximal sets.

A 12-week beginner template

This is a structure, not a copy-paste program. Adapt loads and paces to your level.

Weeks 1 to 4: base

Monday: easy run, 30 to 40 min
Tuesday: strength, squat focus
Wednesday: easy run, 30 min, plus mobility
Thursday: strength, hinge focus
Friday: light functional circuit
Saturday: long easy run, 45 to 60 min
Sunday: rest

Weeks 5 to 8: build

Monday: threshold intervals, 5 x 800 m
Tuesday: strength plus sled push, 4 x 30 m
Wednesday: easy run, 40 min
Thursday: strength plus sandbag lunges, 4 x 30 m
Friday: race-station circuit, medium intensity
Saturday: long run, 60 min with a 4 km tempo finish
Sunday: rest

Weeks 9 to 11: specific

Monday: VO2max intervals, 8 x 400 m
Tuesday: strength plus heavy sled
Wednesday: easy run, 30 min
Thursday: half simulation (4 stations plus 4 km)
Friday: active recovery
Saturday: full simulation at race weights
Sunday: rest

Week 12: taper

Monday: easy run, 30 min
Tuesday: light strength, no sets to failure
Wednesday: easy run, 20 min, plus 4 x 100 m strides
Thursday: rest
Friday: 15 min shake-out
Saturday: race
Sunday: rest

The 8-week HYROX training plan

If you already have a base, this 8-week plan compresses the same logic into three phases. Phase 1 (weeks 1 to 3) builds aerobic and muscular foundations. Phase 2 (weeks 4 to 6) focuses on station work and run-station transitions. Phase 3 (weeks 7 and 8) adds race simulation and a taper.

Phase 1, weeks 1 to 3: build the foundations

Impatient athletes often skip this phase and jump straight into race simulations. Without a foundation, the later phases only produce fatigue, not adaptation. The goals here are to raise your aerobic threshold, strengthen the muscles used at the 8 stations, and introduce the specific movements without competition loads.

Start with 20 to 25 km of running per week over 3 to 4 runs, including one long run at conversational pace. Functional strength sessions should cover the station patterns: pushing (sled push), pulling (sled pull), carrying (farmers carry), loaded squats (wall balls), rowing and weighted lunges (sandbag lunges).

Sample week, phase 1:

Monday: functional strength (45 min): goblet squat, farmers carry, ring rows, dumbbell lunges, plank
Tuesday: 6 km run at moderate pace
Wednesday: SkiErg 4 x 500 m with 90 s rest, then rowing 4 x 500 m
Thursday: active recovery or 30 min mobility
Friday: functional strength (45 min): heavy push (sled or substitute), horizontal pulls, wall balls 3 x 20, sandbag lunges 3 x 20 m
Saturday: long run, 10 km at easy pace
Sunday: full rest

Increase loads and running volume by about 10 percent per week, so that week 3 lands around 130 percent of week 1.

Phase 2, weeks 4 to 6: station-specific work

This is the core of the program. You now train the stations close to race intensity and, most importantly, start linking efforts together: running 1 km at a strong pace and going straight into 1,000 m on the SkiErg with no rest.

Phase 2 is built on three session types:

Isolated station sessions: 3 to 4 stations trained separately, with loads approaching race weights and volumes higher than in competition.
Run-station couplings: 1 km at race pace immediately followed by a station at competition load, repeated 3 to 4 times with full recovery between blocks.
Threshold running: 1 km repeats at race pace or slightly faster, to make the target pace feel familiar.

Sample week, phase 2:

Monday: station strength (60 min): sled push (or substitute), sled pull (or band pulls), farmers carry 5 x 50 m at race weight
Tuesday: run intervals, 6 x 1 km at race pace with 2 min rest
Wednesday: 1 km run plus SkiErg 1,000 m, x 3, with 5 min rest
Thursday: rest or mobility
Friday: 4 rounds of 25 wall balls plus 25 m sandbag lunges
Saturday: 1 km run, rowing 1,000 m, 1 km run, burpee broad jumps 40 m, x 2
Sunday: long run, 12 km at easy pace

By the end of week 6 you should have done every station at least once at competition weight, and linked 4 to 5 run-station pairs in a single session.

Phase 3, weeks 7 and 8: simulation and taper

Week 7 is the hardest week of the program. Complete at least one full or partial simulation: 4 to 6 stations in HYROX order, separated by 1 km runs, at competition weights. Put it early in the week so you have time to recover.

Sample week 7:

Monday: partial simulation: 1 km run, SkiErg 1,000 m, 1 km run, rowing 1,000 m, 1 km run, farmers carry 200 m, 1 km run, sandbag lunges 100 m
Tuesday: active recovery: 30 min easy swimming or cycling
Wednesday: easy 5 km run plus wall balls 3 x 20
Thursday: rest
Friday: 6 km run plus burpee broad jumps 2 x 40 m
Saturday: easy long run, 8 km
Sunday: rest

Week 8 is the taper. Cut volume to about 60 percent of your peak week but keep some intensity: a few short, fast efforts so the legs don't go flat. No long or exhausting sessions in the last 5 days; for a weekend race, your last meaningful session is on Wednesday.

Station-specific training emphasis

Each station trains differently, so treat them individually:

SkiErg: most beginners have never used one. Weekly 4 x 500 m at race pace builds the upper-back endurance you need at station 1.
Sled push and pull: train with race weights when possible. If your gym's sled is different, use the heaviest one available for 30 to 50 m intervals.
Burpee broad jumps: a coordination and endurance movement. Practice 20 to 40 reps unbroken at a steady cadence of one rep every 3 to 4 seconds.
Rowing: 2 x 1,000 m at race pace weekly. Your pace per 500 m matters more than total time.
Farmers carry: train with race weights and build grip endurance until you can carry 200 m unbroken; if you can't, drop the weight and build back up.
Sandbag lunges: the race-day quad and hip-flexor killer. Train weighted lunges with the sandbag held high on the shoulders, 50 to 100 m at a time, building to 100 m unbroken.
Wall balls: 100 reps is the goal. Most people fail here because their shoulders give out around 60 reps. Train sets of 30 to 50 weekly.

Training without a sled

Many gyms still don't have a sled. That shouldn't stop serious preparation, because the goal is to build the qualities the station demands (horizontal pushing strength, pulling strength, carrying endurance) rather than to replicate the exact movement.

Sled push substitutes:

Pushing a car on a flat, safe car park, with a partner steering
Heavy walking Zercher squats
Heavy box squats with a slow lowering tempo
Pushing a weight plate on a smooth floor, with a partner adding load on top

Sled pull substitutes:

Weighted ring rows with a vest
Seated cable rows
Heavy band face pulls
Rope or low-pulley pulls
Short, hard efforts on a rowing machine at maximum resistance

Farmers carry substitutes:

Heavy dumbbell carries (a direct equivalent)
Heavy kettlebell carries
Suitcase carries with one dumbbell for unilateral work

The AI workout generator can build sessions around the equipment you actually have.

Race weights

In the open division, the commonly listed weights are:

Men: sled push 152 kg, sled pull 103 kg, sandbag 20 kg, wall ball 6 kg, farmers carry 24 kg per hand.
Women: sled push 102 kg, sled pull 78 kg, sandbag 10 kg, wall ball 4 kg, farmers carry 16 kg per hand.

The pro division is heavier across the board. Standards can change between seasons, so confirm them in the official HYROX rules before you set training loads. Our HYROX for women guide covers weights, preparation and average times in more detail. Train with race weights, not "close enough".

Pacing the race

The classic HYROX mistake is running the first kilometer too fast. The math:

8 km at 5:00 per km = 40 minutes of running
8 stations averaging about 5 minutes each = 40 minutes of work
Plus transitions = roughly 85 minutes in total

If your goal is sub-90, run at roughly 30 to 45 seconds per km slower than your standalone 5K pace. That feels too easy at km 1. It is correct. Burning matches early at the SkiErg or on the first run leaves nothing for sandbag lunges and wall balls.

Race-day principles:

Set your target 1 km pace before the race, based on the pace you held during run-station couplings in training.
Run the first two kilometers slightly below that pace. The start is full of adrenaline, and going out hard costs you later.
On the SkiErg and rower, start conservatively for the first 300 m, then build if you feel good.
On the sled push and pull, avoid full stops. Getting a heavy sled moving again costs time and a disproportionate amount of energy.
Break wall balls into planned sets from the start. Don't aim for sets of 25 if you have never done 25 unbroken while fatigued in training.
Drink at the water stations even if you are not thirsty; dehydration hurts performance over a race of this length.

How to weave in conditioning

Use HIIT sessions sparingly: once a week at most during the build block, none in the taper. HYROX-specific intervals (run, station, run, station, AMRAP-style for 10 to 15 minutes) train the race demand better than generic HIIT.

A useful weekly HYROX circuit for the build phase:

1 km run slightly faster than race pace
50 m sled push at race weight
1 km run at race pace
50 m sandbag lunges
1 km run slightly faster than race pace
30 wall balls

Rest 5 minutes and repeat once. That is roughly 25 to 30 minutes of work covering the most punishing transitions.

Nutrition and recovery

HYROX preparation doesn't only happen on the track and in the gym, and amateur athletes routinely underestimate fueling and recovery.

Carbohydrates: HYROX lasts roughly 1 to 2.5 hours depending on level, and muscle glycogen is the main fuel. On hard training days and race day, carbohydrate intake should be high, around 5 to 7 g per kg of bodyweight, and lower on rest days. Many athletes under-eat during a high-volume block without realizing it; the calorie counter gives you an objective view without becoming obsessive.

Protein: with 8 to 12 hours of training per week, aim for 1.8 to 2.2 g per kg of bodyweight per day, spread over 4 to 5 meals. See how much protein you need for practical targets.

Recovery:

Sleep 7 to 9 hours per night; sleep is the single biggest recovery factor. More in our article on sleep and muscle growth.
Include at least one 20 to 30 minute mobility session per week.
Avoid hammering the same muscle groups in back-to-back sessions.
Stay well hydrated, especially on hard cardio days.
Schedule a deload week every 6 to 8 weeks of hard work if your plan is longer than one block.

What MyTrainer brings to a HYROX block

MyTrainer's programming handles the parts of HYROX prep that are easiest to get wrong:

It balances weekly running and strength volume so you don't accidentally run six days and lift twice.
It schedules a deload week every 6 to 8 weeks of hard work, which matters when you are combining endurance and strength training.
It logs station weights (sled, sandbag, farmers carry) and progresses them from week to week.
It builds in the taper week so you don't arrive on race day overcooked.

To get a plan structured around the race, start with the HYROX training plan tool. If you are combining HYROX with general strength goals, the muscle gain workout program and progressive overload guides cover how to keep adding strength without sabotaging conditioning.

FAQ

How long should a HYROX training plan be?

8 weeks if you have a solid base of running and lifting or a previous HYROX. 12 weeks if you are new to either. 16 weeks or more if you are new to both. Since VO2max is the strongest predictor of finish time, prioritize easy aerobic running over heavy lifting in the early weeks if time is limited.

How many days a week should I train for HYROX?

Four sessions (two runs, two functional or strength sessions) is the minimum for serious preparation. Five to six days is better if you are aiming for a competitive time, typically 3 to 4 runs and 2 to 3 strength sessions with one full rest day. Adding more rarely helps; doing less leaves race-specific gaps.

Do I need to be a runner to do HYROX?

You need to become one. Half the race is running. If you can't run 5 km comfortably today, build that first.

What is the 80/20 rule in HYROX training?

80 percent of your running volume should be easy and conversational, and only 20 percent at threshold pace or harder. It is the single biggest fix for athletes whose progress has stalled.

Can I prepare for HYROX with just CrossFit?

You will survive, but you will lose time on the runs. CrossFit builds functional capacity well; running volume and race-specific pacing have to be added.

How do I train the sled without a sled?

Plate pushes on a smooth floor, car pushes, heavy walking squats for the push; rope or low-pulley pulls, cable rows and weighted ring rows for the pull. The aim is horizontal pushing strength and back and arm pulling strength, not a perfect copy of the movement.

How should I taper before a HYROX race?

Cut volume by 40 to 50 percent in the final week. Keep a few short, fast intervals so the legs stay sharp. No new exercises, no PR attempts, no long runs.

Bottom line

A real HYROX plan is 8 to 12 weeks of disciplined dual training: 80/20 running, 2 to 3 strength sessions per week, weekly station work building to race weights, progressive run-station couplings, and a sharp taper. The race rewards patience and pacing more than peak fitness. Build the engine first, the strength second and race-day pacing third. Arrive at the start line slightly underdone and you will finish stronger than the people who arrived overcooked.

Sources

Brandt T, Ebel C, Lebahn C, Schmidt A. (2025). Acute physiological responses and performance determinants in HYROX. Frontiers in Physiology, PMC11994925.
Stöggl TL, Sperlich B. (2014). Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Frontiers in Physiology, PMC3912323.
HYROX. Official HYROX website: race format, station weights and athlete rules.

HYROX Training Plan: How to Build One That Actually Holds Up on Race Day