14-Week Hyrox
Training Plan for Advanced Athletes
A 14-week Hyrox plan for advanced athletes runs 28 km in week 1 and peaks at 42 km, with 5 simulation weeks and deloads in weeks 4 and 7 and 11. It is a sub-75 plan at 4 days a week; change the days or goal below.
Last updated: 2026-10-25 · Part of the Hyrox training plan generator
Your 14-week plan
Trains 5+ hours a week and is chasing a time under 75 minutes. 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
Week 13
Week 14
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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Run km and key session by week
Trains 5+ hours a week and is chasing a time under 75 minutes. Because 14 weeks is longer than the plan this one is built from, 2 weeks repeat an earlier session with a small progression.
| Week | Phase | Run km | Hybrid or mixed session |
|---|---|---|---|
| 1 | Base | 28 | 4 rounds: 500m run, 20 wall balls, 250m row |
| 2 | Base | 28 | 4 rounds: 500m run, 20 wall balls, 250m row |
| 3 | Base | 32 | 1 km run, 1000m SkiErg at 4:04, 1 km run, 1000m row at 4:21 |
| 4 | Deload | 23 | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Targets are 4:04 and 4:21 |
| 5 | Base | 33 | 5 rounds: 400m run + one station movement at 80% (rotate wall balls, lunges, burpee broad jumps) |
| 6 | Build | 38 | Half simulation at goal pace: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps |
| 7 | Deload | 23 | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Targets are 4:04 and 4:21 |
| 8 | Build | 31 | 1 km run, 100 wall balls, 1 km run, 100m sandbag lunges, 1 km run, 1000m row |
| 9 | Race-specific | 42 | Full simulation at goal pace. Checkpoint: runs at 4:33, SkiErg 4:04, row 4:21 |
| 10 | Race-specific | 42 | Full simulation at goal pace. Checkpoint: runs at 4:33, SkiErg 4:04, row 4:21 |
| 11 | Deload | 23 | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Targets are 4:04 and 4:21 |
| 12 | Race-specific | 35 | Second-half simulation: runs 5–8 with row, carry, lunges, wall balls at goal pace |
| 13 | Race-specific | 28 | Full rehearsal at race weights. Finishing inside 78 minutes means 75 is realistic |
| 14 | Taper + race | 10 | None. Race at the weekend |
Run km are estimates at 4 days a week for Open Men paces; see the method on the main generator page.
Other Hyrox plans
- 14-week plan for beginner athletes
- 14-week plan for intermediate athletes
- 6-week advanced plan
- 8-week advanced plan
- 10-week advanced plan
- 12-week advanced plan
- 16-week advanced 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 14 weeks enough to train for Hyrox as an advanced athlete?
Yes, if your base is already in place. This plan peaks at 42 km a week, uses pace targets for a sub-75 finish and has 5 simulation weeks, so it assumes you recover from hard sessions quickly.
How much running is in the 14-week advanced plan?
Week 1 has about 28 km, the peak week about 42 km, and the whole plan about 416 km at 4 days a week. These are estimates read from the session text, with a lower-volume deload week in the final week of about 10 km.
When is the full simulation in a 14-week plan?
The full simulation lands in week 9, 5 weeks before race day. A half simulation comes first, in week 6. 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 14 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. Four days is the core plan. Three days drops the long run and about a quarter of the weekly km, and five days adds one easy aerobic session you can run, row or cycle. Keep your hard sessions on non-consecutive days.
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