12-Week Hyrox
Training Plan for Beginners
A 12-week Hyrox plan for beginners runs 5 km in week 1 and peaks at 20 km, with 3 simulation weeks and deloads in weeks 4 and 8. It is a finish strong plan at 3 days a week; change the days or goal below.
Last updated: 2026-10-25 · Part of the Hyrox training plan generator
Your 12-week plan
New to running or to structured training. Starts with run-walk intervals. The plan updates as you change a field, and the link in your address bar keeps your choices.
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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.
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Weekly Training
Running km and station volume for each week and phase, by level and race date.
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Run km and key session by week
New to running or to structured training. Starts with run-walk intervals. Each week of this plan is a different session from the source plan.
| Week | Phase | Run km | Hybrid or mixed session |
|---|---|---|---|
| 1 | Base | 5 | 30 min easy bike, row or brisk walk |
| 2 | Base | 6 | 30 min easy, any machine |
| 3 | Base | 7 | 35 min easy, any machine |
| 4 | Deload | 7 | 35 min easy |
| 5 | Build | 9 | 3 rounds: 400m run or walk-run, 10 wall balls, 200m row |
| 6 | Build | 10 | 4 rounds: 400m run, 10 wall balls, 200m SkiErg |
| 7 | Build | 11 | 4 rounds: 500m run, 15 wall balls, 200m row |
| 8 | Deload | 9 | Easy week: 30 min easy, any machine |
| 9 | Race-specific | 15 | Half simulation at easy effort: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps (halve the station distances if needed) |
| 10 | Race-specific | 20 | Full simulation with halved station distances and race-distance runs of 500m |
| 11 | Race-specific | 15 | Second-half simulation at easy effort: row, carry, lunges, wall balls at race distance |
| 12 | Taper + race | 7 | 10 min shake-out the day before |
Run km are estimates at 3 days a week for Open Men paces; see the method on the main generator page.
Other Hyrox plans
- 12-week plan for intermediate athletes
- 12-week plan for advanced athletes
- 6-week beginner plan
- 8-week beginner plan
- 10-week beginner plan
- 14-week beginner plan
- 16-week beginner plan
- Back to the Hyrox training plan generator
General training information, not medical advice. RoxUpdates is independent and not affiliated with HYROX. Method and sources are on the generator page.
FAQ
Frequently Asked Questions
Is 12 weeks enough to train for Hyrox as a beginner?
Yes, 12 weeks or more is the standard for a first race. This plan starts with run-walk intervals and reaches 20 km of running at its peak, so you finish the race rather than race it.
How much running is in the 12-week beginner plan?
Week 1 has about 5 km, the peak week about 20 km, and the whole plan about 121 km at 3 days a week. These are estimates read from the session text, with a lower-volume deload week in the final week of about 7 km.
When is the full simulation in a 12-week plan?
The full simulation lands in week 10, 2 weeks before race day. A half simulation comes first, in week 9. Do it at a controlled effort of about 85%, then use the remaining weeks to sharpen rather than test yourself again.
What if I have more or fewer than 12 weeks?
Change the weeks in the generator above, from 4 to 20, and the plan re-shapes its phases. Fewer weeks shorten the base phase first. The race-specific phase and the taper keep their size, because those weeks matter most for race day.
How do I change the number of training days?
Use the days a week field. Three days is the core plan and four adds an easy aerobic session. Keep your hard sessions on non-consecutive days.
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