6-Week Hyrox
Training Plan for Beginners
A 6-week Hyrox plan for beginners runs 5 km in week 1 and peaks at 20 km, with 1 simulation week and a deload in week 3. 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 6-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
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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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.
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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 | 7 | 35 min easy, any machine |
| 3 | Deload | 7 | 35 min easy |
| 4 | Build | 10 | 4 rounds: 400m run, 10 wall balls, 200m SkiErg |
| 5 | Race-specific | 20 | Full simulation with halved station distances and race-distance runs of 500m |
| 6 | 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
- 6-week plan for intermediate athletes
- 6-week plan for advanced athletes
- 8-week beginner plan
- 10-week beginner plan
- 12-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 6 weeks enough to train for Hyrox as a beginner?
It is tight. Choose a longer plan if you cannot yet run 5 km, or set a finish-only goal. 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 6-week beginner plan?
Week 1 has about 5 km, the peak week about 20 km, and the whole plan about 56 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 6-week plan?
The full simulation lands in week 5, 1 week before race day. 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 6 weeks?
Change the weeks in the generator above, from 4 to 20, and the plan re-shapes its phases. More weeks lengthen the base phase first, which is where extra time helps most. 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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