14-Week Hyrox
Training Plan for Intermediate Athletes
A 14-week Hyrox plan for intermediate athletes runs 17 km in week 1 and peaks at 28 km, with 4 simulation weeks and deloads in weeks 4 and 7 and 11. It is a finish strong 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
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.
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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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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
Runs 5 km comfortably and trains 3 days a week. Because 14 weeks is longer than the plan this one is built from, 1 week repeats an earlier session with a small progression.
| Week | Phase | Run km | Hybrid or mixed session |
|---|---|---|---|
| 1 | Base | 17 | 3 rounds: 400m run, 15 wall balls, 250m row. 2 min rest |
| 2 | Base | 17 | 3 rounds: 400m run, 15 wall balls, 250m row. 2 min rest |
| 3 | Base | 19 | 3 rounds: 500m run, 20 wall balls, 250m SkiErg. 2 min rest |
| 4 | Deload | 15 | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Write down all four splits |
| 5 | Base | 22 | 4 rounds: 400m run, 15 wall balls, 250m row. 90 s rest |
| 6 | Build | 24 | 5 rounds: 500m run, 20 wall balls, 200m SkiErg. 90 s rest |
| 7 | Deload | 18 | Repeat the week 4 benchmark and compare the four splits |
| 8 | Build | 27 | 1 km run, 1000m SkiErg, 1 km run, 50m sled push, 1 km run, 50m sled pull. Rest only to change stations |
| 9 | Build | 28 | Half simulation: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps at race distance |
| 10 | Race-specific | 28 | Half simulation again, this time at the pace you plan to race |
| 11 | Deload | 15 | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Write down all four splits |
| 12 | Race-specific | 28 | Full simulation: all eight runs and stations at race weights, controlled effort |
| 13 | Race-specific | 22 | Second-half simulation: runs 5–8 with row, carry, lunges, wall balls at race distance |
| 14 | Taper + race | 12 | 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 advanced athletes
- 6-week intermediate plan
- 8-week intermediate plan
- 10-week intermediate plan
- 12-week intermediate plan
- 16-week intermediate 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 intermediate athlete?
Yes. The plan builds from 17 km to a 28 km peak week, fits in 4 race-specific weeks, and tapers for the final week.
How much running is in the 14-week intermediate plan?
Week 1 has about 17 km, the peak week about 28 km, and the whole plan about 292 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 12 km.
When is the full simulation in a 14-week plan?
The full simulation lands in week 12, 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 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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