Hyrox Weekly
Training Planner
In a 12-week plan an intermediate athlete runs about 18 km a week in base, peaks at 28 km, and tapers to 12 km in race week. Beginners peak near 20 km and advanced athletes near 42 km. Set your weeks, level and days below for the week-by-week numbers.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
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Weekly volume by phase
Average and peak weekly running for a 12-week plan at four days a week, and weekly station work as a share of one full race's station volume (all eight stations at race distance).
| Level and phase | Weeks | Avg km | Peak km | Stations a week |
|---|---|---|---|---|
| beginner · 10 km a week on average, 121 km in total | ||||
| Base | 1 to 4 | 6 | 7 | 25% of a race |
| Build | 5 to 8 | 10 | 11 | 63% of a race |
| Race-specific | 9 to 11 | 17 | 20 | 120% of a race |
| Taper + race | 12 | 7 | 7 | 0% of a race |
| intermediate · 22 km a week on average, 260 km in total | ||||
| Base | 1 to 4 | 18 | 22 | 80% of a race |
| Build | 5 to 8 | 24 | 28 | 175% of a race |
| Race-specific | 9 to 11 | 26 | 28 | 169% of a race |
| Taper + race | 12 | 12 | 12 | 25% of a race |
| advanced · 29 km a week on average, 351 km in total | ||||
| Base | 1 to 5 | 29 | 33 | 111% of a race |
| Build | 6 to 8 | 31 | 38 | 141% of a race |
| Race-specific | 9 to 11 | 35 | 42 | 173% of a race |
| Taper + race | 12 | 10 | 10 | 25% of a race |
Deload weeks sit inside the base and build phases, so averages include them. Station work above 100% means you do more than one race's worth of that work across the week, split into sets.
How the numbers are worked out
The planner uses the same engine as the training plan generator. It starts from RoxUpdates' written plans (8 and 12 weeks, beginner, and the Sub-90, Sub-75 and Sub-60 plans) and re-maps their phases onto your number of weeks. Weekly run km are read from the session text. For the 8- and 12-week plans we use the km listed in the plan; for the others we add up intervals, long runs and runs inside hybrid sessions, add 2 km for warm-up and cool-down, and multiply by 1.29, the median ratio of listed km to session text across the 20 weeks where both exist.
Station volume is the metres or reps written in the strength and hybrid sessions, divided by the race distance for each station and averaged across the eight stations. These are planning guides from a coaching plan, not a physiological load model, and they are not measured from athletes. Race context comes from 224,008 recorded results. This is general training information, not medical advice. RoxUpdates is independent and not affiliated with HYROX.
FAQ
Frequently Asked Questions
How many km a week should I run for Hyrox?
For a 12-week plan, beginners peak at about 20 km a week, intermediate athletes at about 28 km and advanced athletes at about 42 km. Build gradually: start near 6 to 29 km depending on level and add no more than about 10 to 15% a week.
How much station work should I do each week?
Early in the plan, station work adds up to roughly 80% of one race's station volume a week for an intermediate athlete. It climbs to about 175% in the build phase, where sled and wall ball sets get heavier, then drops to about 25% in the taper.
What does a deload week do to the numbers?
In the intermediate and advanced plans a deload cuts running to roughly 55 to 75% of the week before (beginners get a smaller cut) and drops the heaviest station work. It sits every four to five weeks, never in the last two weeks before the taper. The planner marks deload weeks in the week-by-week list so the dips in the bars are on purpose, not missed sessions.
Should I run more or lift more for Hyrox?
Running is 8 km of a race that lasts about 80 minutes for most people, and it makes up around half of finish time in the median result. So most of the weekly volume is running, with two station sessions a week. Do not drop strength work, but keep it short and specific.
How does the plan change with 3, 4 or 5 days a week?
Three days drops the long run, which takes off roughly a quarter of weekly km. Four days is the core plan with a quality run, a strength and station day, a long run and a hybrid session. Five days adds an easy 5 km or an easy machine session, and never another hard day.
Can I use this if my race is under 8 weeks away?
Yes, from 4 weeks. The planner squeezes base, build and race-specific phases into the weeks you have and keeps the one-week taper. With fewer than 6 weeks there is no deload. Keep the first week close to what you already run so you do not add too much load too fast.
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