✦Fitness · 16 recordsHyrox training

Hyrox rewards being good at running while tired, which neither runners nor gym-goers usually train. This builds a running base, practises each of the eight stations, then combines them in sessions that alternate runs and stations, with a full simulation a few weeks before race day so the format holds no surprises.

Install this templateSee the others

Free on any plan. You will see this list again in the app, and nothing is created until you press install.

✦ Everything it creates

The whole plan, before you install it

Goal

Finish a first Hyrox race Month 3

Running and stations trained together, with a simulation before race day.

Build the base Week 5

Running and each station, separately first.

  • Enter a race about twelve weeks away and choose the divisionDo firstDay 3
  • Find a gym with a SkiErg, a rower and sledsDo firstDay 5
  • Try every station once and note the hardestDo firstDay 10
  • Run 5 km comfortablyWeek 4

Combine them Month 3

Runs and stations back to back.

  • First combined session: four runs and four stationsDo firstWeek 6
  • Practise transitions and pacing the first runsWeek 7
  • Full race simulationDo firstMonth 2
  • Lighter final week: sleep, and race kit readyMonth 3

Routines

  • Two runsweekly
  • Strength and station sessionweekly
  • Mobility and stretchingdaily
✦ It puts something in the calendar

Dates you will not have to remember

Hyrox race day

Month 309:00180 min
✦ It comes with a note

Session ideas

Compromised running 1 km run, then 20 wall balls, repeated four times

Station practice Sled push and pull intervals, then a 500 m run

Engine Alternating 500 m row and 500 m SkiErg, five rounds

Keep most runs easy. The combined sessions are hard enough on their own.

✦ Questions

Hyrox training, answered.

Eight 1 km runs, each followed by a workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Weights differ between divisions, so check the category you are entering.
Around twelve weeks works for most people who already run or train a few times a week, which is what this plan is dated to. Newer exercisers can do it with more time, building a running base first.
For most people, running after the stations, especially after the sleds and the lunges. Training runs straight after strength work, often called compromised running, is what the combined sessions in this plan are for.
✦ More templates

Other systems you can install

Fitness

Health and fitness

A goal with a date, a plan to get there, and the routines that do the actual work.

Fitness

Marathon training

Sixteen weeks of building, one long run a week, and the logistics that ruin race day.

Fitness

Run a first 5K

Nine weeks from not running to running the whole thing, with a date in the diary.

Fitness

Start strength training

Three sessions a week, a handful of movements, and adding weight slowly enough to keep doing it.

Install it and start this evening

It takes one press. Everything it creates is tagged, so if it turns out not to suit you, it is easy to find and remove together.

Install this template