Are you ready to conquer Hyrox?
This 12-week training plan is designed to help you build the strength, endurance, and mental toughness needed to excel in this demanding functional fitness competition. Whether you're a seasoned athlete or a beginner, this comprehensive programme from the experts at ChAIron will help you towards your goal of completing Hyrox with confidence.
Each week is broken down into adaptive workouts that adjust to your fitness level, pacing ability, and recovery, so you’re not just following a static plan, you’re progressing intelligently toward race day.
👉 Download the ChAIron app to access the full 12-week HYROX training experience.
What is HYROX?
HYROX is not chaos.
It is not random.
And it is not won by brute force alone.
HYROX is a global indoor fitness race combining 8 kilometres of running with eight standardized functional workout stations. Every athlete completes the same course, in the same order:
- 1 km run
- Functional station
- Repeat × 8
The stations include:
- Ski Erg
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Row
- Farmer’s Carry
- Sandbag Lunges
- Wall Balls
The format is fixed.
The variables are your pacing, your movement quality, and your preparation.
Do You Need to Train Specifically for HYROX?
Yes.
While HYROX is accessible to a wide range of fitness levels, the demands are unique. Each run is performed in a progressively fatigued state, and each station taxes grip, legs, lungs, and posture simultaneously.
Without targeted training:
- Running pace deteriorates rapidly
- Transitions become inefficient
- Strength fails late in the race
HYROX rewards athletes who train to hold pace, not just generate power. You can look at our in-depth article here to know how long you need to train for your HYROX event.
Is HYROX Suitable for Beginners?
Yes, but when approached correctly.
The movements are technically simple and scalable. What challenges most first-time athletes is not complexity, but volume and sequencing.
With a structured plan:
- Beginners learn to manage fatigue early
- Movements become efficient instead of exhausting
- Confidence replaces anxiety
HYROX does not require elite fitness.
It requires consistent preparation.
What Should a HYROX Training Program Include?
A successful HYROX training plan balances four key elements.
- Running Capacity
- Compromised Conditioning
- Strength Endurance & Grip
- Race Simulation
The Chairon 12-Week HYROX Training Structure
Chairon programs HYROX preparation in progressive training blocks, each with a clear purpose.
- BASE (Weeks 1–4): Build aerobic capacity, movement efficiency, and volume tolerance.
- PACE (Weeks 5–8): Sustain race-like effort under load. Learn restraint.
- ACCELERATE (Weeks 9–10): Increase speed tolerance and fatigue resistance.
- PRIME (Week 11): Sharpen rhythm. Reduce volume. Maintain confidence.
- RACE (Week 12): Arrive rested, controlled, and prepared.
Each phase builds on the previous one. No week exists in isolation.
Whether you’re a beginner, Open, or Pro athlete, you can train for HYROX with ChAIron.
The app adapts workouts to your level, pace, and recovery, so you’re not just following a plan, you’re progressing with intent.
⇒ Download ChAIron for free today
How Often Should You Train?
Most athletes perform best with:
- 5 training days per week
- 2 full rest or active recovery days
- Sessions lasting 45–75 minutes
More is not better. Better is better.
That’s what ChAIron’s motto is!
Tracking Progress
Performance improves when it is observed.
Track:
- Running splits
- Heart rate recovery
- Load consistency
- Perceived effort
Training is not about chasing exhaustion.
It is about learning what pace you can sustain.
Sample workout structure
Weekly Training Plan Comparison
| Day |
Beginner |
Open |
Pro |
| Monday |
HYROX Foundation |
HYROX Foundation |
HYROX Foundation (Volume + Load) |
| Tuesday |
Aerobic Engine |
Aerobic Engine |
Aerobic Engine (Density) |
| Wednesday |
Strength / Power (Controlled) |
Strength / Power or HYROX Engine |
Strength / HYROX Power |
| Thursday |
HYROX Engine |
HYROX Engine |
HYROX Engine (Race Mechanics) |
| Friday |
HYROX Mixed |
HYROX Complete / Mixed |
HYROX Complete (Integrated Stress) |
| Weekend |
Rest or light recovery |
Rest or light recovery |
Rest or very light aerobic work |
Sample workout plans (for all the three levels)
Weekly Training Plan Comparison
| Day |
Beginner Level |
Open Level |
Pro Level |
| Monday |
4 rounds (comfortable):
• 300m Run/Jog
• 15 Air Squats
• 15 KB Deadlifts
• 80m Farmer Carry
|
4 rounds:
• 500m Run
• 20 Wall Balls
• 20 KB Deadlifts
• 100m Farmer Carry
|
4 rounds for time:
• 500m Row
• 15 KB Deadlifts (Heavy/Unbroken)
• 20 Wall Balls (Unbroken)
• 100m Farmer Carry (Heavy)
|
| Tuesday |
35–45 min steady aerobic work (walk/jog allowed) |
45–60 min steady aerobic work + 6 × 20s strides |
50–60 min aerobic run + 6 × 20s strides |
| Wednesday |
3–4 sets:
• Goblet Squat ×10
• DB Bench ×10
• DB Row ×10/side
|
4 sets:
• Goblet Squat ×12
• DB Bench ×12
• DB Row ×12/side
|
4 sets (Quality focus):
• Goblet Squat ×20
• DB Bench ×15
• Chin-Ups to fatigue
• 30s Max Bike Sprint
• 90s rest
|
| Thursday |
4 rounds:
• 300m Run
• 8 Step-Back Burpees
• 400m Row/Ski
|
4 rounds:
• 400m Run
• 12 Burpee Broad Jumps
• 500m Row/Ski
|
4 rounds:
• 50ft Sled Push (AHAP)
• 400m Run
• 15 Headcutters
|
| Friday |
20–25 min AMRAP:
• 8 DB Lunges
• 10 Wall Balls
• 150m Run
|
25–30 min AMRAP:
• 10 DB Lunges
• 15 Wall Balls
• 200m Run
|
For time — 3 rounds:
• 800m / 400m / 200m Run
• 30–20–10 reps of: DB Snatch, Goblet Squat, & Goblet Lunge
• 50ft Sled Push after each round
|
The complete week-by-week workouts, progressions, and load prescriptions are delivered inside the ChAIron app and ChAIron shows you how to train it: week by week, workout by workout, based on your pace, strength, and recovery.
⇒ Download ChAIron for free today
Race Week Considerations
In the final days:
- Reduce volume
- Keep intensity short and sharp
- Avoid new movements or loads
Trust the work already done. Fatigue gained late cannot be repaid by race day.
Final Perspective
HYROX is demanding, but it is predictable.
Athletes who prepare with intention:
- Pace early
- Move efficiently
- Finish strong
The difference between surviving HYROX and racing it is not talent. It is the structure.
Train deliberately. Pace intelligently. Execute calmly. We are rooting for you!
— Team ChAIron
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