How to follow these plans in 5 steps
The plans work if you pick the right one and follow the order. This is the quick path.
- Pick your plan length. Use the table below. 12 weeks suits most first races. 8 weeks needs a running base. The beginner plan starts from run-walk intervals.
- Set your paces. A median Open Men finisher averages 4:59 per km across the eight Hyrox runs and a median Open Women finisher 5:34. Your goal sets the number you train to.
- Do the four core sessions each week. Quality run, strength and sleds, long easy run, hybrid session. Add the optional fifth day only if you are recovering well.
- Run the simulations. From week 6 or 7 onward, do a half simulation, a full simulation and a second-half simulation as the plan shows.
- Taper in the final week. Cut volume to roughly half of peak, keep a few short sharp efforts and limit the day before the race to a 10-minute shake-out.
Which Hyrox training plan should you pick?
Pick by your running base first and your time available second. The table matches the common situations to a plan, and every plan below has the same four core sessions so you can switch if it is the wrong fit.
| Your situation | Plan | Days a week |
|---|---|---|
| No running base, or you have never trained consistently | Beginner plan, 12 weeks | 3 |
| Can run 5 km, first Hyrox, 12 weeks to go | 12-week plan | 4 (5 optional) |
| Can run 5 km, trains 3 days a week already, 8 weeks to go | 8-week plan | 4 (5 optional) |
| Want to finish under 90 minutes | Sub-90 plan | 4 |
| Want to finish under 75 minutes | Sub-75 plan | 5 |
| Racing with a partner | Doubles plan | 4 (2 together) |
Paces from real race data
A median Open Men finisher averages 4:59 per km across the eight Hyrox runs, and a median Open Women finisher averages 5:34 per km. Those figures come from the 224,008 results in our dataset and already include fatigue from the stations, so your fresh-legs pace in training should be quicker than them.
| Median (Open) | Men | Women |
|---|---|---|
| Finish time | 1:23:04 | 1:30:39 |
| Average run per km | 4:59 | 5:34 |
| SkiErg 1000m | 4:27 | 5:09 |
| Sled push 50m | 2:52 | 2:44 |
| Sled pull 50m | 4:41 | 5:29 |
| Burpee broad jumps 80m | 5:15 | 6:14 |
| Row 1000m | 4:46 | 5:23 |
| Farmers carry 200m | 2:02 | 2:10 |
| Sandbag lunges 100m | 5:00 | 4:52 |
| Wall balls | 6:28 | 6:08 |
| Transitions (Roxzone, total) | 6:45 | 7:15 |
Source: median per-station splits from 224,008 recorded races. Station medians are taken per division, so they do not sum exactly to the finish-time median.
To turn a goal time into targets for each station and run, use the pacing calculator. For full benchmarks by age and division see what counts as a good Hyrox time.
12-week Hyrox training plan
The 12-week plan is four weeks of base, four of build, three of race-specific work and one taper, and it assumes you can run 5 km and train three days a week. Each week has four core sessions: a quality run, a strength and station day, a long easy run and a hybrid session. Efforts are described by feel (10K effort, half-marathon effort) so you can run it without a watch.
| Week | Phase | Quality run | Strength + stations | Long run | Hybrid session | Run km |
|---|---|---|---|---|---|---|
| 1 | Base | 5 × 800m at 10K effort, 90 s jog | Back squat 3×8, RDL 3×8, sled push 4×25m light, farmers carry 3×100m | 6 km easy | 3 rounds: 400m run, 15 wall balls, 250m row. 2 min rest | 17 |
| 2 | Base | 6 × 800m at 10K effort, 90 s jog | Back squat 3×8 heavier, sled push 5×25m, sled pull 4×25m, sandbag lunges 3×20m | 7 km easy | 3 rounds: 500m run, 20 wall balls, 250m SkiErg. 2 min rest | 19 |
| 3 | Base | 5 × 1 km at 10K effort, 2 min jog | Back squat 4×6, sled push 4×40m, sled pull 4×25m, farmers carry 4×100m | 8 km easy | 4 rounds: 400m run, 15 wall balls, 250m row. 90 s rest | 22 |
| 4 | Deload | 4 × 800m at 10K effort, 90 s jog | Squat 3×5 light, sled push 3×25m, lunges 3×20m, carry 3×100m | 5 km easy | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Write down all four splits | 15 |
| 5 | Build | 3 × 8 min at half-marathon effort, 2 min jog | Sled push 6×25m heavy, sled pull 5×25m, sandbag lunges 3×50m, carry 4×100m | 9 km easy | 5 rounds: 500m run, 20 wall balls, 200m SkiErg. 90 s rest | 24 |
| 6 | Build | 6 × 1 km at 10K effort, 90 s jog | Sled push 5×40m, sled pull 4×40m, lunges 4×50m, carry 3×150m | 10 km easy | 1 km run, 1000m SkiErg, 1 km run, 50m sled push, 1 km run, 50m sled pull. Rest only to change stations | 27 |
| 7 | Build | 2 × 15 min at half-marathon effort, 3 min jog | Sled push 4×50m, sled pull 4×50m, lunges 3×75m, carry 4×150m, wall balls 4×25 | 11 km easy | Half simulation: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps at race distance | 28 |
| 8 | Deload | 5 × 800m at 10K effort, 90 s jog | Same lifts as week 6 with two fewer sets | 6 km easy | Repeat the week 4 benchmark and compare the four splits | 18 |
| 9 | Race-specific | 5 × 1 km at 10K effort, 90 s jog | Race-weight work: sled push 3×50m, sled pull 3×50m, lunges 2×100m, carry 3×200m | 10 km easy | Half simulation again, this time at the pace you plan to race | 28 |
| 10 | Race-specific | 6 × 800m fast, 90 s jog | Wall balls 3×50 at race weight, lunges 2×100m, carry 3×200m | 8 km easy | Full simulation: all eight runs and stations at race weights, controlled effort | 28 |
| 11 | Race-specific | 4 × 1 km at goal pace, 2 min jog | Sled push 2×50m, sled pull 2×50m, wall balls 2×50, carry 2×200m | 6 km easy | Second-half simulation: runs 5–8 with row, carry, lunges, wall balls at race distance | 22 |
| 12 | Taper + race | 4 × 400m at 5K effort early in the week | Primers only: SkiErg 3×250m, 20 wall balls, sled push 2×25m. Nothing heavy | 20–30 min easy jog, then a 10 min shake-out the day before | None. Race at the weekend | 12 |
Run km is the approximate weekly total across the quality, long and hybrid sessions.
Optional fifth day for the 12-week plan
Add a fifth session only if you are sleeping well and your legs feel fresh for the quality run. It should always be easy or low-impact.
| Phase | Fifth session |
|---|---|
| Weeks 1–4 (Base) | Easy 30–40 min on a bike, rower or SkiErg, or a 5 km easy run. Aerobic volume, no intensity. |
| Weeks 5–8 (Build) | Engine day: 5 × 4 min hard on SkiErg or rower (3 min easy between), then 3 × 10 wall balls and a 10 min cool-down. |
| Weeks 9–11 (Race-specific) | Grip and legs: farmers carry 4×100m, sandbag lunges 3×50m, 100 wall balls broken into 4 sets. Keep it moderate, the hybrid day is the hard one. |
| Week 12 (Taper) | Skip it. The fifth day is the first thing to drop in race week. |
8-week Hyrox training plan
The 8-week plan is the 12-week plan with the base phase compressed to two weeks, and it only works if you already run 5 km and train three days a week. It keeps the same four core sessions, one deload week and the same final simulations, so the race-specific work is not cut.
| Week | Phase | Quality run | Strength + stations | Long run | Hybrid session | Run km |
|---|---|---|---|---|---|---|
| 1 | Base | 5 × 800m at 10K effort, 90 s jog | Back squat 3×8, RDL 3×8, sled push 5×25m, sled pull 4×25m, farmers carry 3×100m | 7 km easy | 3 rounds: 500m run, 20 wall balls, 250m row. 2 min rest | 20 |
| 2 | Base | 5 × 1 km at 10K effort, 2 min jog | Sled push 4×40m, sled pull 4×40m, sandbag lunges 3×50m, carry 4×100m | 8 km easy | 4 rounds: 400m run, 15 wall balls, 250m SkiErg, 20m burpee broad jumps | 23 |
| 3 | Build | 3 × 8 min at half-marathon effort, 2 min jog | Sled push 6×25m heavy, lunges 3×75m, carry 3×150m, wall balls 4×25 | 9 km easy | 1 km run, 1000m SkiErg, 1 km run, 50m sled push, 1 km run, 50m sled pull | 25 |
| 4 | Build | 6 × 1 km at 10K effort, 90 s jog | Sled push 4×50m, sled pull 4×50m, lunges 2×100m, carry 3×200m | 10 km easy | Half simulation: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps | 28 |
| 5 | Deload | 4 × 800m at 10K effort, 90 s jog | Light version of week 4: two sets of each station | 6 km easy | Benchmark: 1 km run, 1000m SkiErg, 1 km run, 1000m row. Log the splits | 17 |
| 6 | Race-specific | 2 × 15 min at half-marathon effort, 3 min jog | Wall balls 3×50, lunges 2×100m, carry 3×200m, sled push 3×50m | 9 km easy | Full simulation: all eight runs and stations at race weights | 27 |
| 7 | Race-specific | 5 × 1 km at goal pace, 2 min jog | Sled push 2×50m, sled pull 2×50m, wall balls 2×50, carry 2×200m | 7 km easy | Second-half simulation: runs 5–8 with row, carry, lunges, wall balls | 22 |
| 8 | Taper + race | 4 × 400m at 5K effort early in the week | Primers only: SkiErg 3×250m, 20 wall balls, sled 2×25m | 20 min easy jog, 10 min shake-out the day before | None. Race at the weekend | 11 |
Short on time or starting late? Do not shorten the taper or drop the full simulation. Cut volume from the long runs first.
Beginner Hyrox training plan (12 weeks, 3 days a week)
The beginner plan starts at run-walk intervals and three sessions a week, and by week 6 you run 25 minutes without stopping. It uses light sleds and halved station distances in the early simulations, so you can learn the stations before you load them. If a week goes badly, repeat it before moving on.
| Week | Phase | Run session | Strength + station session | Mixed session | Weekly goal |
|---|---|---|---|---|---|
| 1 | Start | 6 × (2 min run, 1 min walk) | Goblet squat 3×10, kettlebell RDL 3×10, farmers carry 3×50m, row 3×250m easy | 30 min easy bike, row or brisk walk | Finish all three sessions. Nothing hard yet |
| 2 | Start | 6 × (3 min run, 1 min walk) | Same as week 1 plus step-ups 3×10 each leg and 3×10 light wall balls | 30 min easy, any machine | Add one more set to the lifts you found easy |
| 3 | Start | 5 × (4 min run, 1 min walk) | Sled push 4×15m light, sled pull 3×15m light, goblet squat 3×12, carry 3×75m | 35 min easy, any machine | Learn the sled movements. Weight stays light |
| 4 | Start | 4 × (5 min run, 1 min walk) | Lunges with a light bag 3×20m, SkiErg 4×250m easy, wall balls 3×12 | 35 min easy | Easy week. Sleep, eat, repeat |
| 5 | Build | 3 × (8 min run, 1 min walk) | Sled push 5×20m, sled pull 4×20m, carry 3×100m, wall balls 3×15 | 3 rounds: 400m run or walk-run, 10 wall balls, 200m row | First mini hybrid. Keep the effort at a 6 out of 10 |
| 6 | Build | 25 min continuous easy run | Lunges 3×30m, SkiErg 3×400m, burpee broad jumps 4×10m, carry 3×100m | 4 rounds: 400m run, 10 wall balls, 200m SkiErg | Run 25 minutes without walking |
| 7 | Build | 28 min easy run with 4 × 30 s faster | Sled push 4×25m, sled pull 4×25m, wall balls 3×20, lunges 3×30m | 4 rounds: 500m run, 15 wall balls, 200m row | Add the 30 s pick-ups only if the run feels easy |
| 8 | Build | 30 min easy run | Light full-body lifts plus 2 × 50m sled push and pull, carry 3×100m | Easy week: 30 min easy, any machine | Easy week |
| 9 | Specific | 30 min easy run with 5 × 1 min comfortably hard | Wall balls 3×25, lunges 2×50m, carry 2×150m, sled push 3×25m | Half simulation at easy effort: runs 1–4 with SkiErg, sled push, sled pull, burpee broad jumps (halve the station distances if needed) | Finish the half simulation without stopping for more than 60 s |
| 10 | Specific | 35 min easy run | Sled push 3×30m, sled pull 3×30m, lunges 2×75m, wall balls 50 in sets of 10 | Full simulation with halved station distances and race-distance runs of 500m | Practice the full order once |
| 11 | Specific | 6 × 1 km easy with 90 s walk | Primers: wall balls 2×20, carry 2×100m, sled 2×25m | Second-half simulation at easy effort: row, carry, lunges, wall balls at race distance | Last big week |
| 12 | Taper + race | 20 min easy jog | Primers only. Nothing heavy | 10 min shake-out the day before | Race. Start slower than feels natural |
For more on picking a first race and what to expect, read Hyrox for beginners and the first-race tips.
4-day vs 5-day Hyrox training
Four days a week is enough to finish a first Hyrox well, and a fifth day adds easy aerobic volume rather than more hard work. Add the fifth only if you are recovering between sessions, and drop it first when life gets busy.
| 4-day week | 5-day week | |
|---|---|---|
| Sessions | Quality run, strength and sleds, long easy run, hybrid | The same four, plus an easy aerobic day or engine session |
| Hard days | 3 (quality run, strength, hybrid) | 3 (the fifth day stays easy) |
| Best for | First race, full-time work, family load | Experienced athletes, goal under 90 minutes |
| Weekly time | About 5 to 6 hours | About 6.5 to 8 hours |
| Risk | Under-training running volume if you skip the long run | Fatigue stacking if the fifth day gets hard |
The full four-day layout, with what to cut when time runs out, is in Hyrox training 4 days a week.
Hyrox training plans by goal time
If you have a finish time in mind, use the goal-specific plans because they give you a target for every run and station. Each one is ten weeks and uses the median split table of our dataset scaled to your goal.
- Sub-90 plan: four sessions a week, about 5:28 per km race-average run for Open Men.
- Sub-75 plan: five sessions a week with a threshold run and heavier sled work, about 4:33 per km for Open Men.
- Sub-60 plan: six to seven sessions a week, about 3:38 per km for Open Men.
- Doubles plan: eight weeks, two athletes, switch-point drills.
For what each finish looks like at race pace, see the blog breakdowns of a 90-minute, 75-minute and sub-60 race.
What each session in the plan means
Each plan uses the same four session types, and you can swap any exercise for an equivalent from the Hyrox workouts library. Race weights and distances come from the official rulebook and match our station guides.
- Quality run: intervals or tempo at the effort named. 10K effort is hard but controlled, half-marathon effort is comfortably hard.
- Strength + stations: lifts first, then station work. Sled weights ramp up to race weight (152 kg Open Men push, 102 kg Open Women) by weeks 9 to 10.
- Long run: easy, conversational. It is the only session that should feel boring.
- Hybrid session: running and station work back to back, with only the rest listed. It builds the skill of working on tired legs.
Station guides with technique, weights by division and four-week progressions:
No sled or at-home setup? The training without a sled guide gives substitutes for every station, and Hyrox workouts at home has a no-gym option.
Common mistakes
These 5 mistakes cost the most time or the most training weeks, and each one has a simple fix.
- Starting with the hybrid session before the base is there. Hybrids are the hardest day. Do the first four weeks of easy volume and station technique before you chase times.
- Doing every run at the same medium pace. The plans separate easy, threshold and fast running for a reason. Easy runs should feel boring and fast reps should feel quick.
- Skipping heavy sled work because it is awkward. The sled push and pull are the two stations where untrained athletes lose the most. Book sled time every week from week 2.
- Treating deload weeks as optional. Weeks 4 and 8 of the 12-week plan are there to absorb the training. Skipping them is the quickest route to a niggle in week 10.
- Going to full race weights too early. Use the heavy station weights from week 9, not week 3. Race weights are in the station guides linked below.
Frequently asked questions
Each answer starts with the short version, with detail after it where it helps.
How long should I train for a Hyrox race?
Twelve weeks is the standard for a first race and eight weeks is enough if you already run 5 km comfortably and lift or train three days a week. Beginners who do not run yet should plan 12 weeks of the beginner plan, and take 16 weeks if the first month feels hard.
How many days a week do I need to train for Hyrox?
Four days is enough for most athletes: one quality run, one strength and sled day, one long easy run and one hybrid session. A fifth day of easy aerobic work helps if you recover well. Training six days a week only makes sense for sub-75 and sub-60 goals.
Can I train for Hyrox with a 4-day plan?
Yes. All of the plans on this page are built on four core sessions. The fifth session is optional and listed separately for each phase.
What is a good running pace for Hyrox?
It depends on your goal. In our dataset of 224,008 results the median Open Men finisher averages 4:59 per km across the eight runs, and the median Open Women finisher averages 5:34 per km. Those paces include fatigue from the stations, so your fresh-legs pace will be faster.
Do I need to run before starting a Hyrox plan?
You should be able to run 5 km, with walk breaks if needed, before starting the 12-week or 8-week plan. If you cannot yet, start with the beginner plan, which builds from 2-minute run intervals.
What should the last week before a Hyrox race look like?
Short, sharp and light. Do four 400m efforts early in the week, a few station primers (SkiErg 3×250m, 20 wall balls, 2×25m sled), then an easy 10-minute shake-out the day before the race.
Is a 12-week plan better than an 8-week plan?
For a first race, yes, because the extra four weeks add base volume and a second benchmark. If you are already fit and just need Hyrox-specific preparation, 8 weeks is enough.
Bottom line
Pick one plan, follow it in order and do not add extra sessions in the first month. Twelve weeks and four days a week is the dependable default. Use the pacing tool to turn your goal time into run and station targets, then move to a goal-specific plan if you want to race under 90, 75 or 60 minutes.