Why You Need a Hyrox-Specific Training Plan
Most athletes who sign up for Hyrox assume their existing fitness will carry them. Runners think they’ll be fine because they can cover the distance. Gym-goers think the stations will be easy because they lift regularly. Both groups are wrong, and they find out the hard way somewhere around Station 4 when their legs are on fire and they have four more runs left.
Hyrox is a hybrid event. The race format is 8 runs of 1km each, alternating with 8 functional fitness stations — ski erg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carries, sandbag lunges, and wall balls. Total: 8km of running plus roughly 800 metres of functional work, all completed without rest. The full event typically takes 60-120 minutes depending on your level.
Generic fitness training doesn’t prepare you for this format. A marathon runner who has never pushed a sled will gas out immediately on Station 1. A CrossFit athlete who doesn’t train running will slow to a shuffle by Run 5. What you need is a plan that builds both capacities simultaneously — and specifically trains the transitions between them.
The other problem generic plans can’t solve is the pacing problem. Most athletes blow up in the first half of Hyrox because they go too hard on the early runs and stations, then spend the back half fighting fatigue instead of executing. A structured training plan builds your ability to run at a sustainable effort after completing heavy station work — which is a very specific adaptation that only comes from repeatedly doing exactly that in training. See our guide on Hyrox pacing strategy for the full breakdown.
If you’re not sure what to expect from the race itself, start with what is Hyrox before diving into this training plan.
The Three Pillars of Hyrox Training
Every effective Hyrox training plan is built on three pillars. Understanding what each pillar contributes — and what happens when you neglect one — helps you train smarter.
Pillar 1: Running (50% of race time)
Running accounts for approximately half of your total race time. Eight 1km runs at your Hyrox pace means 6-10km of running depending on your level. Aerobic running fitness is your engine — it determines how quickly your heart rate recovers between stations and how much you have left for the back half of the race.
Running training in a Hyrox plan is not the same as training for a 10K. You need to develop running economy at moderate pace under fatigue, not top-end speed. That means long easy runs to build your aerobic base, tempo work to raise your lactate threshold, and interval sessions to improve your ability to run repeatable fast kilometres.
Pillar 2: Functional Fitness (40% of race time)
The eight stations represent 40% of your race time, but they’re responsible for more than 40% of the fatigue you accumulate. Heavy compound movements like the sled push (102kg for men, 78kg for women in the open category) and sandbag lunges create muscular fatigue that directly degrades your subsequent running pace.
Functional fitness training in a Hyrox plan focuses on race-weight competency — being able to complete each station at competition weight without going to failure. You’re not training to hit a 1-rep max; you’re training to move consistently for 50-100 reps at moderate loads. See Hyrox station weights for the full weight breakdown by category.
Pillar 3: Transitions and Race Simulation (10% of race time)
Transitions — moving from a run into a station and back out to the next run — take up a small percentage of total race time but have an outsized effect on performance. Most athletes haven’t trained the physiological and psychological shift between running mode and station mode.
Brick sessions (running followed immediately by station work) are the specific training stimulus that closes this gap. They teach your body to change movement patterns under fatigue and teach your mind to stay focused when you’re gasping after a hard run and have to execute a complex movement.
Race simulation workouts, introduced in Weeks 9-11, are the highest-value training sessions in the entire plan. Nothing prepares you for race day better than doing race day.
12-Week Hyrox Training Plan Overview
The plan is structured in four phases:
| Phase | Weeks | Focus | Days/Week |
|---|---|---|---|
| Base Building | 1-4 | Aerobic base, learn all 8 station movements | 4 |
| Build | 5-8 | Increase intensity, add brick sessions | 4-5 |
| Race Prep | 9-11 | Full simulations, race-specific conditioning | 4-5 |
| Race Week | 12 | Taper, strategy, race execution | 2-3 light |
Each phase builds on the last. Do not skip ahead — the base phase creates the aerobic capacity that makes the build phase possible, and the build phase creates the fitness required to survive the simulation sessions.
Before you start: You should be able to run 5K continuously and complete basic compound movements (squat, row, lunge) before beginning Week 1. If you can’t run 5K yet, spend 4 weeks building basic running fitness before starting this plan.
Weeks 1-4: Base Building
Goal: Establish aerobic base, learn station movements at light weights, build the habit of training consistency.
Training days: 4 per week. Take at least one full rest day between sessions 2 and 3.
Day 1: Easy Run + Station Introduction
Run: 5-6km at conversational pace (you should be able to hold a full conversation). This is slower than you think — most athletes run their “easy” pace 30-40 seconds per km too fast. Heart rate should stay below 75% of max.
Station work (light weight, technique focus):
- Ski erg: 3 x 200m, rest 90 seconds. Focus on arms driving down, not pulling back.
- Sled push: 4 x 20m at 50% race weight. Practise low drive angle.
- Sled pull: 4 x 20m at 50% race weight. Short steps, upright torso.
Day 2: Full Station Circuit
Complete all 8 stations at 50-60% of race weight. This is a skills session, not a conditioning session — take full rest between stations (2-3 minutes).
| Station | Distance/Reps | Load (Men / Women) |
|---|---|---|
| Ski Erg | 1,000m | Bodyweight |
| Sled Push | 50m | 50kg / 38kg |
| Sled Pull | 50m | 50kg / 38kg |
| Burpee Broad Jump | 50 reps | Bodyweight |
| Rowing | 1,000m | Bodyweight |
| Farmer’s Carry | 200m | 12kg / 8kg per hand |
| Sandbag Lunges | 100m | 10kg / 5kg |
| Wall Balls | 75 reps | 4kg / 4kg |
Rest as needed. The goal is learning the movements correctly. See Hyrox stations guide for technique cues on each station.
Day 3: Tempo Run
Warm-up: 1km easy jog.
Main set: 4km at tempo pace — approximately 10-15 seconds per km faster than your easy run pace, and around 30 seconds slower than your 5K race pace. This should feel comfortably hard: you can speak a word or two but not hold a conversation. Heart rate 80-85% of max.
Cool-down: 1km easy jog.
Optional addition: 2 x 10 wall balls + 2 x 10 sandbag lunges immediately after the run to begin building tolerance for station work when fatigued.
Day 4: First Brick Session
This is the key session of the week. It combines running and station work in sequence.
Structure:
- Run 1km at your target Hyrox pace (estimated: 10K pace + 20-30 seconds/km)
- Ski erg 500m
- Run 1km at target pace
- Rowing 500m
- Run 1km at target pace
Rest: 3 minutes between each segment in Weeks 1-2. Reduce to 90 seconds in Weeks 3-4.
Pacing note: This session teaches you what it feels like to run after completing a station. Most athletes find their running pace slows significantly in the second and third runs. That’s normal at this stage — the goal is simply to experience the feeling and maintain as consistent a pace as possible.
Weeks 1-4 Progression
Each week, increase station weights by 5% and reduce rest periods in brick sessions. By the end of Week 4, your station weights should be at 70-75% of race weight and your brick sessions should feel challenging but manageable.
Weeks 5-8: Build Phase
Goal: Increase training intensity across all three pillars, introduce longer brick sessions, develop race-weight competency.
Training days: 4-5 per week.
Day 1: Interval Run
Warm-up: 1km easy.
Main set: 6 x 800m at your target Hyrox run pace plus 10-15 seconds per km. Rest 2 minutes between intervals in Week 5, reducing to 90 seconds by Week 8.
Example: If your target Hyrox pace is 5:30/km, run 800m intervals at 4:25 per 800m (5:32/km equivalent). Each interval should feel hard but repeatable. If you’re blowing up on interval 4 or 5, your pace is too aggressive.
Cool-down: 1km easy.
Day 2: Heavy Station Circuit
Complete all 8 stations at race weight, 3 rounds. Rest 3 minutes between stations and 5 minutes between rounds. This is a strength-focused session, not a cardio session.
Race weights (Open category):
| Station | Men | Women |
|---|---|---|
| Sled Push | 102kg | 78kg |
| Sled Pull | 102kg | 78kg |
| Farmer’s Carry | 24kg per hand | 16kg per hand |
| Sandbag Lunges | 20kg | 10kg |
| Wall Balls | 6kg | 4kg |
Ski erg, rowing, and burpee broad jumps are bodyweight/machine-resistance — focus on maintaining consistent pace across all 3 rounds.
If you can’t complete all 8 stations at race weight with rest, reduce to 80% of race weight and build up. Attempting to push 102kg before you’re ready is how injuries happen.
Day 3: Long Run
Duration: 8-10km at easy pace (conversational). This is an aerobic development run — do not push the pace.
In Weeks 7-8, add strides at the end: 6 x 80m at 85% effort with full recovery. This improves running economy without adding much fatigue.
Day 4: Extended Brick Session
Structure (Week 5-6):
- Run 1km at race pace
- Sled push 50m at race weight
- Sled pull 50m at race weight
- Run 1km at race pace
- Rowing 1,000m at race effort
- Burpee broad jumps 50 reps
- Run 1km at race pace
Rest 60-90 seconds between segments only. This is the closest you’ve come to race conditions so far.
Structure (Week 7-8): Add two more stations to the session, bringing the total to 5 stations across 4 runs. Session total: approximately 60-75 minutes.
Day 5 (Optional): Recovery and Mobility
Active recovery only. Choose one:
- 20-30 minute easy row or ski erg at 60% effort
- Yoga or mobility session targeting hips, thoracic spine, and ankles
- 20-minute easy walk
No intensity. This session is about accelerating recovery, not adding fitness.
Weeks 5-8 Milestones
By the end of Week 8, you should:
- Be running all brick session intervals within 10 seconds of your target pace even in the later runs
- Be completing all 8 stations at 90%+ of race weight
- Be able to run 8km continuously on Day 3
- Have a clear sense of which stations take you the most time — note these for targeted practice
Weeks 9-11: Race Simulation Phase
This is where the plan separates athletes who execute on race day from those who don’t. Simulation sessions are mentally and physically demanding. They’re also irreplaceable.
Track your splits in every simulation session. Use your target times from our Hyrox pace calculator and note where you’re ahead or behind. This data tells you exactly what to work on in the final weeks.
Week 9: Half Simulation
Session 1: As a standalone workout, complete the first 4 runs and first 4 stations of a Hyrox race at race effort. Full race weights. No extra rest beyond the transitions between segments.
Structure: Run → Ski Erg → Run → Sled Push → Run → Sled Pull → Run → Burpee Broad Jumps
After the session, note your run splits. Were they consistent? Did you slow down on Run 3 or 4? Were station times on target?
Session 2 (same week): 5 x 1km intervals at target Hyrox pace with 90-second rest. Followed immediately by 2 stations at race weight. This sharpens the run-to-station transition specifically.
Week 10: Full Race Simulation
The main event. Complete a full Hyrox simulation: 8 runs of 1km each, alternating with all 8 stations at race weight. Give yourself a full afternoon for this — it will take 60-120 minutes depending on your level.
Set up stations in sequence. Use your watch to track time at every transition. Treat it exactly like race day — no music, no stopping, no extra rest.
What to expect the first time:
- Runs 1-3 will feel manageable
- Station 3 (sled pull) will feel harder than expected
- Runs 4-6 will be where you either hold pace or blow up
- Burpee broad jumps (Station 4) will be the mental low point
- Runs 7-8 will tell you everything about your fitness — push them
After the simulation, review your split data. Look for your target time benchmark and see how close you are. Most athletes find their actual pacing within 5-10% of what they expected with proper training.
If you’re using RoxPacer on your Apple Watch during the simulation, you’ll see your live delta at every station — exactly the same view you’ll have on race day. This is the ideal rehearsal tool.
Want to pace your next Hyrox? RoxPacer shows your delta at every station — live on your Apple Watch.
Download on App Store →Week 11: Peak and Begin Taper
Reduce total volume by 20-25% compared to Week 10. Keep intensity.
Session 1: 4 x 1km at race pace + 15 seconds. Short rest (60 seconds). Followed by 3 stations at race weight. Total session time: 35-45 minutes.
Session 2: 3km easy run + mobility session. Focus on hip flexors, hamstrings, shoulders.
No full simulations this week. Your body needs to begin absorbing the training load from the previous 10 weeks.
Week 12: Race Week
Taper protocol — the goal is to arrive on race day feeling fresh, sharp, and confident. Every session this week is about activating your neuromuscular system, not building fitness.
| Day | Session |
|---|---|
| Monday | 20-minute easy jog at 65% effort |
| Tuesday | 3 stations at 70% race weight, 1 round only. Keep it short (15 minutes). |
| Wednesday | Full rest |
| Thursday | 2km easy jog + 6 x 60m strides at 85% |
| Friday | Full rest. Gear prep, nutrition prep, early sleep. |
| Saturday/Sunday | Race day |
Race morning: Eat your tested pre-race meal 2.5-3 hours before your wave time. Nothing new. Warm up with 5-8 minutes of easy jogging and dynamic movements (leg swings, arm circles, light burpees) starting 20-30 minutes before your wave.
Read the full Hyrox race day checklist before race week.
Training Plans by Level
Beginner: First Hyrox, Can Run 5K
Goal: Finish strong. Target time: 1:45-2:00 for men, 2:00-2:15 for women.
| Day | Session | Duration |
|---|---|---|
| Monday | Easy run 5km | 35-40 min |
| Tuesday | Station circuit (60% weight) | 45 min |
| Wednesday | Rest | — |
| Thursday | Tempo run 4km | 35 min |
| Friday | Rest | — |
| Saturday | Brick session (3 runs + 2 stations) | 50-60 min |
| Sunday | Rest or light walk | — |
Key focuses: Learn all movements correctly before adding weight. Prioritise your brick sessions above everything else. Don’t skip the long easy runs — your aerobic base is your limiter at this level.
Intermediate: 1-2 Hyrox Races Completed, Targeting Sub-90
Goal: Crack 90 minutes. Requires consistent running at 5:00-5:30/km and confident station execution.
| Day | Session | Duration |
|---|---|---|
| Monday | Interval run (6 x 800m) | 45-55 min |
| Tuesday | Heavy station circuit (race weight, 2 rounds) | 50 min |
| Wednesday | Rest or recovery row | — |
| Thursday | Long run 9km easy | 55-65 min |
| Friday | Brick session (4 runs + 4 stations) | 65-75 min |
| Saturday | Rest | — |
| Sunday | Optional: mobility + light stations | 30 min |
Key focuses: Race-weight competency on all stations. Consistent run splits across all brick session intervals. Introduce simulation sessions from Week 9.
Advanced: Targeting Sub-70
Goal: Sub-70 requires elite-level conditioning. Men need consistent 4:15-4:30/km running under fatigue. Women need 4:45-5:00/km.
| Day | Session | Duration |
|---|---|---|
| Monday | Speed work: 10 x 400m at 5K pace | 45 min |
| Tuesday | Station circuit (race weight, 3+ rounds, minimal rest) | 60 min |
| Wednesday | Long run 12km at 65% + strides | 70 min |
| Thursday | Tempo run 6km + 2 stations at race weight | 60 min |
| Friday | Rest | — |
| Saturday | Full brick session (6-8 runs + all stations) | 90+ min |
| Sunday | Active recovery | 30 min |
Key focuses: Running economy at race pace after heavy station work. Station execution under significant fatigue. Full simulations every two weeks from Week 7 onward.
Station-Specific Training Tips
Not all stations are equal. These are the ones that cause the most problems for athletes and how to train them specifically.
Ski Erg (Station 1): Most athletes haven’t used a ski erg before their first race. Find one and practice weekly. Focus on the arm drive — you want your arms to drive down and back, not just pull. Build to 1,000m at a sustainable pace.
Sled Push (Station 2): The heaviest station in the race. Train at race weight regularly. Drive from your hips, keep your back flat, take short powerful steps. Practice at /hyrox-stations/sled-push/.
Sled Pull (Station 3): Technique matters more than strength here. Keep the rope taut and take short backward steps rather than long lunges. See /hyrox-stations/sled-pull/ for detailed cues.
Burpee Broad Jumps (Station 4): The most mentally brutal station. Train these regularly so the movement becomes automatic. Develop a rhythm — don’t try to sprint them. See /hyrox-stations/burpee-broad-jump/.
Rowing (Station 5): Train at 2:00-2:10/500m for men, 2:10-2:20/500m for women as a starting point for race effort. Don’t row to exhaustion — maintain a pace that lets you exit the machine and run immediately.
Farmer’s Carries (Station 6): These are more cardiovascular than they appear. Walk fast but controlled. Don’t run — you’ll drop the weight. Train with race-weight kettlebells regularly.
Sandbag Lunges (Station 7): Arrive at this station knowing your legs are already tired. Practice lunges under fatigue specifically — do them at the end of leg-heavy sessions, not fresh. See /hyrox-stations/sandbag-lunges/.
Wall Balls (Station 8): The final station before the finish. Develop a consistent rep scheme: sets of 10-15 with 5-second breaks rather than going to failure. Practice the squat depth — the ball must travel to a designated height on every rep.
Visit /hyrox-stations/ for complete guides on every station.
Common Training Mistakes
Going too heavy too early. The most common cause of training injuries in Hyrox prep. Build to race weight progressively — spend at least four weeks at 60-75% before attempting full race loads. A training injury 8 weeks out costs you the race.
Neglecting running. Athletes who train exclusively on stations and ignore their aerobic running base will be physically capable of completing stations at race weight but will shuffle between them. Your running pace is your ceiling. Dedicate 40-50% of your training time to running.
Skipping simulation sessions. Athletes who skip the full simulation in Week 10 almost always pace incorrectly on race day. There is no substitute for doing the full race format under fatigue. Even one complete simulation transforms your race day confidence.
Not practising transitions. Many athletes pause for 20-30 seconds between the end of a run and the start of a station, or between a station and the next run. In a race, this happens automatically if you haven’t trained it. Brick sessions eliminate this habit.
Ignoring nutrition during training. Hyrox is a 60-120 minute event. You need carbohydrates before and potentially during the race. Practice your race-day nutrition in training — eat the same pre-race meal before long brick sessions. Discover what works before it matters.
Peaking too early. Some athletes hit their best fitness in Week 8 and then maintain high volume through Week 11, arriving at race day flat and fatigued. Trust the taper in Weeks 11-12. The fitness doesn’t disappear — it consolidates.
Essential Equipment for Hyrox Training
At your gym (most functional fitness gyms have all of this)
- Ski erg
- Sled (push and pull, loaded to race weight)
- Rowing machine
- Kettlebells (multiple weights up to race weight)
- Sandbags (10kg for women, 20kg for men)
- Wall balls (4kg for women, 6kg for men)
- Timer
If your gym lacks sleds or ski ergs, find a Hyrox-affiliated gym or CrossFit box. These are non-negotiable pieces of equipment for race preparation.
If training at home (supplementary only)
Home training cannot replace gym-based training for a Hyrox race, but these items support recovery and supplementary work:
- Resistance bands (mobility, hip activation warm-up)
- Jump rope (cardiovascular conditioning)
- Adjustable kettlebell (farmer’s carries, light station substitutes)
- Foam roller and mobility tools
Plan your gym sessions around equipment access. For most athletes, 4 gym sessions per week is sufficient when combined with outdoor running.