What Is This Training Plan?

This 16-week HYROX training plan is designed for athletes who want to compete in their first HYROX event or improve their existing race time. HYROX is a global fitness race combining 8km of running with 8 functional fitness workouts — and this plan prepares you for every element of it.

Whether you’re a runner needing to build strength or a gym-goer looking to boost your endurance, this structured program progressively builds your capacity over four distinct phases.

The 8 HYROX Workout Stations

Each HYROX race consists of 1km runs between these 8 functional fitness stations:

Training Plan Overview: 4 Phases

Weekly Training Breakdown

📅 Phase 1: Base Building (Weeks 1–4)

Focus: Aerobic base, movement quality, and workout technique

📅 Phase 2: Strength & Capacity (Weeks 5–8)

Focus: Heavier loads, longer runs, more workout volume

📅 Phase 3: Race Specificity (Weeks 9–13)

Focus: Race simulation, run-workout combinations, peak volume

📅 Phase 4: Taper & Peak (Weeks 14–16)

Focus: Reduce volume, maintain sharpness, recover fully

Key Training Tips

• Practice transitions: In HYROX, the run-to-workout and workout-to-run transitions matter. Practice moving quickly from running to starting a station.
• Pace your runs conservatively: Most athletes go out too fast. Aim to run your 1km segments at a pace you can hold for all 8.
• Train the weakest station first: Identify your weakest HYROX station and give it priority early in your training.
• Fuel and hydrate properly: HYROX events typically last 60–120 minutes. Practice race-day nutrition in your longer training sessions.
• Prioritise sleep and recovery: Training adaptation happens during rest — 7–9 hours of quality sleep is non-negotiable.
• Know your target weight loads: Check the official HYROX weight categories for your division (Open, Pro, or Double) and train with those exact weights.

HYROX Weight Standards (2024/2025)

Gear You’ll Need

Having the right gear can make a real difference in your training and on race day. Here’s what we recommend:

• Running Shoes: A versatile trainer with good cushioning for high-mileage training weeks
• Lifting Belt: For heavy sled and sandbag work in Phase 2 and 3
• Knee Sleeves: Support for squat and lunge-heavy sessions
• Grips / Gloves: For SkiErg, rower, and sled pull sessions
• HR Monitor: To keep your easy runs genuinely easy and track effort on harder sessions
• HYROX Race Suit: Practice in what you’ll race in — comfort matters over 8 stations

Frequently Asked Questions

How fit do I need to be to start this plan?

You should be able to run 5km comfortably and have some experience with gym-based movements. This plan is designed for intermediate athletes — if you’re brand new to training, consider spending 4–6 weeks building a base first.

Can I do this plan without a gym?

Some sessions require gym equipment (SkiErg, rowing machine, sled). We recommend joining a CrossFit box or functional fitness gym that has HYROX-specific equipment — many gyms now cater specifically to HYROX athletes.

What if I miss a session?

Don’t try to make up missed sessions by doubling up. Simply continue with the next scheduled session. Consistency over time matters more than any single workout.

Should I follow any specific diet?

Focus on whole foods, adequate protein (1.6–2g per kg of bodyweight), and sufficient carbohydrates to fuel your training. Avoid making major dietary changes in the final 2 weeks before race day.