Free Hyrox
Training Plan Generator
For a first Hyrox, train 12 weeks, four days a week. The default plan here peaks at 28 km of running a week, includes 4 simulation weeks and tapers for the final week. Pick your weeks to race, level, goal and days a week and the full plan appears below, with no signup.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Generator
Runs 5 km comfortably and trains 3 days a week. The plan updates as you change a field, and the link in your address bar keeps your choices.
Runs in your browser. Nothing you enter is uploaded or stored.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Race distances: SkiErg 1000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jumps 80 m, RowErg 1000 m, Farmers Carry 200 m, Sandbag Lunges 100 m, Wall Balls 100 reps.
Keep going
Next steps
Weekly Training
Running km and station volume for each week and phase, by level and race date.
Open toolSimulation Workout
Pick your equipment and time. Get a scaled full, half or quarter Hyrox simulation.
Open toolHeart Rate Zones
Max heart rate or age in. Five zones and a target heart rate for each race segment.
Open toolThe Rox Report
Join the community
No spam. Unsubscribe any time.
The Rox Report is a weekly email of Hyrox numbers from the results data. Use Print or Save as PDF above to keep your plan.
Hyrox training plan phases
Every plan moves through the same four phases. The table shows the default 12-week intermediate plan: average and peak weekly running, and how much station work you do per week, counted in multiples of the race distance for each station (one multiple means a full race distance of every station).
| Phase | Weeks | Avg run km | Peak run km | Station work / week |
|---|---|---|---|---|
| BaseEasy aerobic volume, strength and sled technique. Weights stay moderate. | 1 to 4 | 18 | 22 | 6.4x race distance |
| BuildMore threshold running, heavier sled work and longer hybrid sessions, with half simulations. | 5 to 8 | 24 | 28 | 14x race distance |
| Race-specificRace weights and race pace: a full simulation, second-half simulations and the final long runs. | 9 to 11 | 26 | 28 | 13.5x race distance |
| Taper + raceVolume drops to about half. Short, sharp efforts and station primers, then race. | 12 | 12 | 12 | 2x race distance |
Weekly running is 17 to 28 km for intermediates, 5 to 20 km for beginners and 28 to 42 km for advanced athletes in a 12-week plan. Deload weeks sit inside the base and build phases.
Sample week
Week 7 of the default plan (build phase, a simulation week). Put the hard sessions on non-consecutive days and keep Wednesday, Friday and Sunday for rest or easy movement.
| Day | Session | What to do |
|---|---|---|
| Mon | Quality run | 2 × 15 min at half-marathon effort, 3 min jog |
| Tue | Strength + stations | Sled push 4×50m, sled pull 4×50m, lunges 3×75m, carry 4×150m, wall balls 4×25 |
| Thu | Hybrid session | Half simulation: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps at race distance |
| Sat | Long run | 11 km easy |
Race distances for the stations: SkiErg 1000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, row 1000 m, farmers carry 200 m, lunges 100 m, wall balls 100 reps. Weights are on the weights by division page.
Hyrox training plans by length and level
Each page has the full week-by-week plan for that length and level, with its own run volumes and station work.
| Weeks | beginner | intermediate | advanced |
|---|---|---|---|
| 6 weeks | 6-week beginner | 6-week intermediate | 6-week advanced |
| 8 weeks | 8-week beginner | 8-week intermediate | 8-week advanced |
| 10 weeks | 10-week beginner | 10-week intermediate | 10-week advanced |
| 12 weeks | 12-week beginner | 12-week intermediate | 12-week advanced |
| 14 weeks | 14-week beginner | 14-week intermediate | 14-week advanced |
| 16 weeks | 16-week beginner | 16-week intermediate | 16-week advanced |
How the plan is built
The generator starts from RoxUpdates' own written plans (a 12-week and an 8-week general plan, a 12-week beginner plan, and 10-week Sub-90, Sub-75 and Sub-60 plans) and keeps each plan's order of phases: base, build, race-specific and a one-week taper, with deload weeks. For any length from 4 to 20 weeks it re-allocates the weeks to those phases in the same proportions, adds a deload week every four to five weeks, and makes sure a short race-specific block still contains the full simulation. When a plan is longer than its source, a session repeats and the card tells you to add a set, a rep or 2.5% load.
Weekly run km and station volume are read from the session text. For the 8- and 12-week plans we use the weekly km listed in the plan. For the others we add up the run intervals, long run and runs inside hybrid sessions, add 2 km of warm-up, and multiply by 1.29, the median ratio between the listed weekly km and the session text across the 20 weeks where both exist. Treat run km as a planning guide, not a measurement. Pace targets in the goal plans come from the median Open split table in 224,008 recorded races, scaled to the goal time. The three-day version drops the long run and the five-day version adds an easy aerobic session.
Sources: RoxUpdates training plans (see the 12-week and 8-week Hyrox plans), the pacing calculator split model and race weights from the official 26/27 rulebooks. This is general training information, not medical advice. RoxUpdates is independent and not affiliated with HYROX.
FAQ
Frequently Asked Questions
How long should I train for Hyrox?
Twelve weeks suits most first races. If you already run 5 km and train three days a week, 8 weeks is enough. Beginners who are not running yet should allow 12 to 16 weeks. Under 6 weeks, you can still prepare, but the plan drops to one block of base work, then specific sessions and a taper.
How many days a week should I train for Hyrox?
Four days works for most people: a quality run, a strength and station day, a long run and a hybrid session. Three days is workable if you drop the long run. Five days only helps if you are recovering well, and the fifth session is easy aerobic work, never another hard day.
Can I start a Hyrox plan only 6 weeks out?
Yes. The generator compresses the same phases into fewer weeks: one or two base weeks, a build block, a race-specific block that still includes a full simulation, and a one-week taper. It keeps the deload week, because skipping recovery in a short plan raises injury risk more than it adds fitness.
What does a deload week mean in the plan?
A deload is an easier week. In the intermediate and advanced plans it is roughly 55 to 75% of the running volume before it (beginners get a smaller cut), with lighter station work and a benchmark session. It lets the previous weeks of training turn into fitness. Plans from 6 weeks include one deload, and plans of 10 weeks or more include two or more.
When should I do a full Hyrox simulation?
Do your first half simulation about halfway through the plan and one full simulation roughly three weeks before race day, at a controlled effort of about 85%. Doing a full simulation inside the last two weeks leaves too little time to recover, so the generator places it earlier in the race-specific block.
What running pace should I train at for Hyrox?
Easy runs should feel conversational. For time goals, the Sub-90, Sub-75 and Sub-60 plans give pace targets calculated from the median Open splits in 224,008 recorded races, scaled to your goal time. A Sub-75 Open Men target works out at 4:33 per kilometre across the race runs, and 4:39 for Open Women.
Is the plan different for Pro, Doubles or Relay?
The sessions are written for the Open race. Pro athletes can use the Advanced plan at heavier station weights from the race-specific phase. Doubles pairs should add partner sessions from the doubles training plan, and relay athletes only need to train their own two legs. Check the weights page for your division.
Keep exploring
More free Hyrox tools
Every tool runs in your browser with no signup, built on the same race data. See all tools.