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Choose Your
Training Plan

Select the program that best fits your timeline and race-preparation needs.

4-Week HYROX Training Plan

In-depth preparation to optimize your performance for race day.

Ideal for athletes who already have a solid fitness base and want a fast, intensive final push before race day. Perfect if your race is 4–8 weeks away.

Target: 45-75 minutes

8-Week HYROX Training Plan

Thorough training to boost your confidence and race-day execution.

The complete program for building volume, intensity, and race-specific fitness from the ground up. Recommended for most athletes.

Target: 45-90 minutes

Beginner

New to HYROX or functional fitness

Target: 1:45:00 - 2:30:00

Intermediate

Comfortable with moderate training volume

Target: 1:45:00 - 2:30:00

Advanced

 Experienced HYROX athlete aiming for podium or sub-90min finish

Target: 1:45:00 - 2:30:00

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AI-coaches?

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Your Complete 4-Week HYROX Training Guide

This is the exact 4-week program used by multiple HYROX national champions and top-10 finishers worldwide. It condenses everything you need: running endurance, strength for the functional stations, and race-specific workouts.

The program is built in four distinct phases, so you peak exactly on race week.

  • The Science Behind Your Success

HYROX demands a unique mix of aerobic capacity, anaerobic power, muscular endurance, and movement efficiency. This plan progressively builds all of these qualities while minimizing injury risk.

4-Week Training
Phases Overview

Week 1

  •  Foundation & Technique

HYROX demands a unique mix of aerobic capacity, anaerobic power, muscular endurance, and movement efficiency. This plan progressively builds all of these qualities while minimizing injury risk.

Key workouts: 25–40 min runs, light sleds, wall balls, rowing technique.

Week 2

  • Building Volume

Focus: Increase training volume and work capacity. You’ll feel slightly more fatigued – that’s normal and expected.

Key workouts: Longer intervals, heavier sleds, higher-rep wall balls.

Week 3

  • Week 3 – Intensity Introduction

Focus: Add race-pace efforts and higher intensity. This is the hardest week – embrace the challenge.

Key workouts: Full simulated stations at race pace, shorter and sharper runs.

Week 4

  • Taper & Race Prep

Focus: Reduce volume, maintain intensity, arrive fresh and confident on race day.

Key workouts: Short, sharp sessions + full race simulation early in the week.

  • Week-by-Week Training Breakdown

  • Week 1 – Foundation & Technique

Goal: Build movement patterns and aerobic base without excessive fatigue.

Monday

  • Low stance, Easy 30–40 min run @ Zone 2forward
  • Technique work: SkiErg, Sled Push/Pull, Wall Balls (light)

Tuesday

  • 6–8 × 500 m Row @ easy-moderate pace + technique drills

Wednesday

  • Strength circuit: Farmer Carry, Lunges, Burpee Broad Jumps (light-moderate)

Thursday

  • 4–6 km easy run + mobility

Friday

  • Technique work: SkiErg, Sled Push/Pull, Wall Balls (light)

Saturday

  • Technique work: SkiErg, Sled Push/Pull, Wall Balls (light)

Sunday

  • Long easy run 45–60 min or complete rest

  • Week 2 – Building Volume

Goal: Increase overall workload – expect higher fatigue.

Monday

  • 8–10 × 1 km run intervals @ slightly faster than race pace

Tuesday

  • Heavy sled work + high-rep wall balls

Wednesday

  • Long rowing session: 8–10 km steady state

Thursday

  • Full upper-body + core strength circuit

Friday

  • 5–6 km tempo run

Saturday

  • Full HYROX simulation (8 stations + 8 × 1 km) at 80–85 % effort

Sunday

  • Active recovery or easy 30–40 min run

  • Week 3 – Intensity Introduction

The toughest week – push hard!

Monday

  • Race-pace station practice (focus on weakest movements)

Tuesday

  • Interval run: 10–12 × 800 m @ faster than race pace

Wednesday

  • Max-effort sled pushes + wall balls

Thursday

  • Short, sharp METCON including burpee broad jumps + rower

Friday

  • Rest or very light mobility

Saturday

  • Full HYROX race simulation at 95–100 % effort (time it!)

Sunday

  • Easy recovery run 20–30 min + foam roll

  • Week 4 – Taper & Race Prep

Goal: Reduce fatigue, keep sharpness.

Monday

  • Short technique session on 2–3 weakest stations

Tuesday

  • 4–6 × 1 km @ goal race pace

Wednesday

  • Light full-body strength + mobility

Thursday

  • Rest or very easy 20 min shakeout run

Friday

  • Complete rest + carb loading begins

Saturday

  • Race Day (or final shakeout if race is Sunday)

Race Day Preparation & Strategy

  • Carb load 2–3 days before
  • Practice your exact warm-up routine the week before
  • Know your station pacing and transitions
  • Have a nutrition/hydration plan for the race

Want Your Workouts generated by expert
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Track progress automatically, get daily workouts adjusted to your performance, recovery, and goals.

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Your Complete 4-Week HYROX Training Guide

This intermediate program ramps up the intensity from the beginner version, incorporating heavier loads, more precise pacing, and additional strength elements to sharpen your race execution. It's drawn from elite coaching protocols that have powered multiple national champions to top-10 results.

  • The Science Behind Your Success

Building on the beginner base, this plan emphasizes threshold work, heavier resistance, and integrated simulations to optimize power output, lactate tolerance, and seamless transitions – all while refining efficiency to shave seconds off your total time.

4-Week Training
Phases Overview

Week 1

  • Foundation & Technique Refinement

Focus: Polish form under moderate loads, reinforce aerobic capacity, and dial in station mechanics.

Key workouts: Steady runs with drills, weighted technique sessions, light-moderate circuits.

Week 2

  • Building Volume & Capacity

Expand endurance and work tolerance – you'll notice building fatigue, which builds resilience.

Key workouts: Extended intervals, increased reps on stations, longer steady-state efforts.

Week 3

  • Intensity Introduction

Focus: Infuse race-like urgency and power bursts – the peak stress week to forge mental toughness.

Key workouts: High-threshold runs, max-effort station clusters, full-pace simulations.

Week 4

  •  Taper & Race Prep

Focus: Shed volume to restore freshness while locking in sharpness and strategy.

Key workouts: Precision-paced efforts, light primers, and a controlled final sim.

  • Week-by-Week Training Breakdown

  • Week 1 – Foundation & Technique Refinement

Goal: Re-hone skills with added resistance – keep efforts controlled to build confidence.

Monday

  • Steady 35–45 min run @ Zone 2 pace
  • Technique refinement: SkiErg 4 × 500 m + Sled Push/Pull drills (moderate weight: 102/75 kg push, 75/50 kg pull)

Tuesday

  • Rowing intervals: 8 × 500 m @ moderate pace with 90 sec rest + Wall Ball form work (20/14 lb, 10-rep sets)

Wednesday

  • Strength circuit: Farmer Carry 4 × 80 m (moderate), Sandbag Lunges 3 × 20 steps/side, Burpee Broad Jumps 3 × 15 m

Thursday

  • 5 km tempo run @ steady effort + full mobility routine

Friday

  • Active recovery: 20–30 min light row or walk + foam rolling

Saturday

  • HYROX Half-Sim: 6 stations (SkiErg, Sled Push, Wall Balls, Row, Farmer Carry, Lunges) + 6 × 1 km runs @ 85% effort

Sunday

  • Long easy run 45Long easy run 50–60 min @ Zone 1-2 or full rest day–60 min or complete rest

  • Week 2 – Building Volume & Capacity

Goal: Layer on duration and reps – prioritize steady pacing over speed.

Monday

  • Run intervals: 8–10 × 1 km @ 5 sec slower than goal race pace, 60–90 sec rest

Tuesday

  • Sled work: 6 × 50 m Push (102/75 kg) + 6 × 50 m Pull (75/50 kg) + 80 Wall Balls (20/14 lb)

Wednesday

  • Steady-state Row: 10 km continuous @ moderate effort

Thursday

  • Full-body strength: Deadlifts 4 × 6–8 reps + Pull-up variations 4 × 8–10 + Core circuit

Friday

  • 6 km tempo run building to moderate pace

Saturday

  • Full HYROX simulation: 8 stations + 8 × 1 km runs @ 85–90% effort (target under 95 min)

Sunday

  • Easy 40–50 min recovery run or yoga/mobility

  • Week 3 – Intensity Introduction

The grind week – dig deep to simulate race demands.

Monday

  • Station clusters at threshold: 3 rounds of Sled Push 50 m (102/75 kg) + 30 Wall Balls + 20 m Burpee Broad Jumps

Tuesday

  • High-intensity runs: 10–12 × 800 m @ 3–5 sec faster than race pace, 60 sec rest

Wednesday

  • Max sled efforts: 8 × 50 m Push/Pull (heavier: 127/100 kg push) + 100 Wall Balls for time

Thursday

  • METCON blast: 4 rounds of 500 m Row + 40 m Farmer Carry (heavy) + 15 Sandbag Lunges/side

Friday

  • Rest or ultra-light mobility (10–15 min walk)

Saturday

  • Full HYROX race simulation @ 95–100% effort – log every split for analysis

Sunday

  • Short recovery: 25–35 min easy run + deep tissue work

  • Week 4 – Taper & Race Prep

Goal: Sharpen without draining – focus on feel and flow.

Monday

  • Technique tune-up: 2–3 weakest stations at 70% load (e.g., 20 Wall Balls, light Sled drills)

Tuesday

  • Precision runs: 5–6 × 1 km @ exact goal race pace, 90 sec rest

Wednesday

  • Light strength primer: Bodyweight circuit + core activation (no heavy lifts)

Thursday

  • Rest or 20 min shakeout jog @ very easy pace

Friday

  • Full rest + mental visualization and carb loading initiation

Saturday

  • Race Day (or light final sim if Sunday race: 4 stations + 4 km total run @ 90% effort)

Race Day Preparation & Strategy

  • Fuel up: Carb-load Days 2–3 pre-race with 8–10 g/kg bodyweight carbs
  • Warm-up ritual: 10 min jog → dynamic drills → 2–3 station previews at 80%
  • Pacing blueprint: Break the race into thirds – conservative start, strong mid, explosive finish; target even 1 km splits and unbroken stations where possible
  • Transition mastery: Practice quick gear swaps and hydration grabs – aim for <10 sec per change
  • In-race nutrition: Sip electrolytes every 2 km, gel at km 4 and 7

Want Your Workouts generated by expert
AI-coaches?

Track progress automatically, get daily workouts adjusted to your performance, recovery, and goals.

 Get the ChAIron App for free

Your Complete 4-Week HYROX Training Guide

This is the exact peaking block used by multiple sub-70 athletes and Pro-division contenders. It assumes you already have a rock-solid aerobic engine, flawless station technique, and multiple races under your belt. The goal: turn your fitness into pure race-day speed and power.

  • The Science Behind Your Success

At the elite level, the difference between good and great is lactate tolerance, transition efficiency, and the ability to hold 95–100 % effort for 60–75 minutes. This plan overloads threshold capacity, sharpens race-specific power, and perfects pacing so you arrive on race day ready to destroy your previous best.

4-Week Training
Phases Overview

Week 1

  •  Foundation & Technique Under Fatigue

Focus: Re-groove perfect form while already fatigued – exactly what happens after km 5 in the race.

Key workouts: Heavy stations + immediate run couples, full simulations at 90–93 %.

Week 2

  • Building Volume at Race Intensity

Focus: Highest volume week – you’ll be living at race pace or slightly above to expand your ceiling.

Key workouts: Over-distance station work, 10–12 km total run volume in sessions, full sim under goal time.

Week 3

  • Intensity Overload (Hell Week)

Focus: Pure pain tolerance – the hardest training week you’ll ever do. This is where podiums are forged.

Key workouts: 3 full HYROX simulations in 6 days (one of them 105 % overload), max-effort intervals.

Week 4

  • Taper & Race Sharpening

Focus: Shed fatigue, keep the red-line sharpness, arrive angry and light on race morning.

Key workouts: Precision-paced efforts, light primers, and a controlled final sim.

  • Week-by-Week Training Breakdown

  • Week 1 – Foundation & Technique Under Fatigue

Goal: Make perfect form automatic even when destroyed.

Monday

  • 40 min Zone 2 run → straight into SkiErg 2 km + Sled Push/Pull 100 m each @ Pro weight (152/102 kg push, 102/77 kg pull)
  • 8 × 1 km @ current race pace exactly, 60 sec rest

Tuesday

  • EMOM 30 min: 50 m Sled Push Pro + 25 Wall Balls (9/6 kg) + 15 Burpee Broad Jumps
  • Row 5 km @ 1:40–1:45/500 m pace (men) / 1:50–1:55 (women)

Wednesday

  • Farmer Carry 10 × 60 m @ 2×40/2×32 kg + Sandbag Lunges 150 m heavy

Thursday

  • Strength: Deadlift 6×3 @ 85–90 % + weighted Pull-ups 6×6
  • Core finisher 10 min max effort

Friday

  • Active recovery or full rest

Saturday

  • Full HYROX simulation @ 93–95 % effort – must beat goal time by 60–90 sec

Sunday

  • 60 min Zone 2 run + mobility

  • Week 2 – Building Volume at Race Intensity

Goal: Live at race pace – this is the deepest you’ll dig before hell week.

Monday

  • 10 × (50 m Sled Push Pro + 50 m Sled Pull + 1 km run @ race pace)

Tuesday

  • Wall Balls 300 reps for time (unbroken sets of 30–50) + Row 10 km @ race effort

Wednesday

  • 14 × 600 m run @ race pace – 3 sec, 45–60 sec rest
  • Burpee Broad Jump 150 reps for time

Thursday

  • Full station rotation ×2 (no running) – fastest possible pace

Friday

  • Rest or light shakeout

Saturday

  • Full HYROX simulation @ 97–99 % – must be within 30 sec of goal time

Sunday

  • 45 min easy run + deep tissue work

  • Week 3 –Intensity Overload (Hell Week)

Goal: Break you completely so race day feels easy.

Monday

  • Station Full HYROX simulation 100 %+ effort (all-out)at threshold: 3 rounds of Sled Push 50 m (102/75 kg) + 30 Wall Balls + 20 m Burpee Broad Jumps

Tuesday

  • Recovery: 30 min easy row + mobility

Wednesday

  • Full HYROX simulation with 5–10 % overload on running (run every 1 km in 5–10 sec faster than goal)

Thursday

  • Light technique only – weakest 2 stations

Friday

  • Full HYROX simulation all-out again – go for a massive PB

Saturday

  • 8 × 1 km @ race pace – 10 sec + 10 Wall Balls after each

Sunday

  • Complete rest + mental rehearsal

  • Week 4 – Taper & Race Sharpening

Goal: Recover hard, stay razor sharp.

Monday

  • 3–4 weakest stations at 80 % effort + transitions practice

Tuesday

  • 6 × 1 km @ exact goal race pace, 90 sec rest

Wednesday

  • Very light full-body primer (bodyweight only) + 15 min jog

Thursday

  • Full rest + carb loading starts

Friday

  • 20 min shakeout: 5 min jog → dynamic stretches → 3 × 30 sec race-pace bursts

Saturday

  • Race Day (or final light shakeout if race is Sunday)

Race Day Preparation & Strategy

  • Carb load: 10–12 g/kg for 48–72 h pre-race
  • Warm-up: 12 min easy → dynamic → 3 × (200 m run + 10 Wall Balls + 5 Burpee Broad Jumps) at 90 %
  • Pacing: Negative split the runs, attack stations unbroken, never slow transitions
  • Fuel: Gel or blocks at km 3, 5, 7 + constant electrolytes

Beginner

New to HYROX or functional fitness

Target Time: 1:45:00 - 2:30:00

Intermediate

Comfortable with moderate training volume

Target Time: 1:15:00 - 1:45:00

Advanced

 Experienced HYROX athlete aiming for podium or sub-90min finish

Target Time: 1:00:00 - 1:15:00

Want Your Workouts Generated Daily by AI?

Daily sessions that auto-adjust to your progress, fatigue, and goals.

Download the ChAIron Training App (free)

Your Complete 8-Week HYROX Training Guide

This is the exact 8-week progression used by hundreds of first-time finishers and dozens of age-group podium athletes. It takes you from “I’ve never touched a sled” to crossing the finish line strong, confident, and injury-free.

  • The Science Behind the 8-Week Plan

HYROX is 50 % aerobic engine + 50 % functional strength & work capacity. This program progressively builds both while teaching perfect technique on every station. The first 4 weeks focus on movement quality and base fitness; the second 4 weeks turn that foundation into race-specific power and speed.

8-Week Training
Phases Overview

Week 1

  •  Movement Foundation

Week 2

  • Building Volume

Week 3

  • Intensity Boost

Week 4

  •  Mid-Point Test

Week 5

  • Race Preparation

Week 6

  • Peak Training

Week 7

  • Final Test

Week 8

  •  Race Week & Taper

  • Week-by-Week Training Breakdown

  • Week 1 – Movement Foundation

Goal: Learn perfect technique, wake up the right muscles, stay fresh.

Monday

  • Easy 30–35 min Zone 2 run + SkiErg technique

Tuesday

  • Sled Push/Pull & Farmer Carry technique (very light)

Wednesday

  • Wall Ball & Rowing technique

Thursday

  • Burpee Broad Jump & Lunges technique

Friday

  • Rest or light walk

Saturday

  • “Mini-Sim”: 4 stations + 4 × 800 m run (easy pace)

Sunday

  • Long easy rLong easy run 40–50 min or complete restun 45–60 min or complete rest

  • Week 2 – Building Volume

Goal: Increase workload safely. Fatigue starts to appear – that’s normal.

Monday

  • 6–8 × 800 m run intervals (easy-moderate)

Tuesday

  • Higher-rep Wall Balls + moderate sled work

Wednesday

  • Long Row 6–8 km steady

Thursday

  • Full-body strength circuit (Farmer Carry, Lunges, etc.)

Friday

  • Rest

Saturday

  • 6 stations + 6 × 1 km run (70–75 % effort)

Sunday

  • Active recovery oEasy 40 min run or active recoveryr easy 30–40 min run

  • Week 3 –Intensity Boost

Goal: First taste of race-like efforts.

Monday

  • Sled + Wall Ball couplets at increasing intensity

Tuesday

  • 8–10 × 600 m run intervals (faster than race pace)

Wednesday

  • Rowing intervals + Burpee Broad Jumps

Thursday

  • Full HYROX station rotation (no running) at race pace

Friday

  • Rest

Saturday

  • Full HYROX simulation (90–95 % effort) – time it!

Sunday

  • Easy 30 min recovery run

  • Week 4 – Mid-Point Test

Goal: See how far you’ve come.

Monday–Friday

  • Normal training volume but slightly reduced intensity

Saturday

  • Full HYROX race simulation (100 % effort) – record your time!

Saturday

  • Complete rest or very light shake-out

  • Week 5 – Race Preparation

Goal: Shift focus to race-specific pacing and transitions.

Monday

  • Station pacing practice (focus on weakest movements)

Tuesday

  • 6–8 × 1 km @ goal race pace

Wednesday

  • Mixed METCON: Row + Sled + Wall Balls

Thursday

  • Light full-body strength + mobility

Friday

  • Rest

Saturday

  • 8 stations + 4 × 1 km (race pace)

Sunday

  • Easy 40–50 min run

  • Week 6 – Peak Training

Goal: Highest training stress of the entire cycle.

Monday

  • Heavy sled + high-volume Wall Balls

Tuesday

  • 10–12 × 800 m run intervals (hard)

Wednesday

  • Long Row 10 km or 90/90 Row-Ski couplets

Thursday

  • Max-effort Burpee Broad Jumps + Lunges

Friday

  • Rest

Saturday

  • Full HYROX simulation (100 %+ effort) – try to beat Week 4 time

Sunday

  • Easy recovery run 30 min

  • Week 7 – Final Test

Goal: Prove peak fitness.

Monday

  • Station pacing practice (focus on weakest movements)

Monday–Friday

  • Final full HYROX race simulation (all-out)

Sunday

  • Complete rest

  • Week 8 – Race Week & Taper

Goal: Arrive fresh, sharp, and confident.

Monday

  • Light technique session (2–3 weakest stations)

Tuesday

  • 4–6 × 1 km @ goal race pace

Wednesday

  • Very light full-body primer + mobility

Thursday

  • Rest + carb loading begins

Friday

  • Complete rest or 15–20 min shake-out run

Saturday

  • Race Day (or final light shake-out if race is Sunday)

Sunday

  • Celebrate!

Race Day Preparation & Strategy

  • Start carb-loading 2–3 days before
  • Practice your exact warm-up the week before
  • Know your individual station pacing and transition times
  • Have intra-race fueling ready (gels, sports drink)
  • Warm-up: 10 min easy run → dynamic stretches → 2–3 short race-pace efforts

Want Your Workouts Generated Daily by AI?

Daily sessions that auto-adjust to your progress, fatigue, and goals.

Download the ChAIron Training App (free)

Your Complete 8-Week HYROX Training Guide

This is the exact 8-week progression used by hundreds of first-time finishers and dozens of age-group podium athletes. It takes you from “I’ve never touched a sled” to crossing the finish line strong, confident, and injury-free.

  • The Science Behind the 8-Week Plan

HYROX is 50 % aerobic engine + 50 % functional strength & work capacity. This program progressively builds both while teaching perfect technique on every station. The first 4 weeks focus on movement quality and base fitness; the second 4 weeks turn that foundation into race-specific power and speed.

8-Week Training
Phases Overview

Week 1

  • Movement Refinement & Base

Week 2

  • Volume Build

Week 3

  • Intensity Introduction

Week 4

  • Mid-Point Test

Week 5

  • Race-Specific Power

Week 6

  • Peak Training

Week 7

  • Final Simulation

Week 8

  • Race Week & Taper

  • Week-by-Week Training Breakdown

  • Week 1 –  Movement Refinement & Base

Monday

  • 45 min Zone 2 run + SkiErg technique 5 × 500 m

Tuesday

  • Sled Push 8 × 50 m (102/75 kg) + Sled Pull 8 × 50 m (75/50 kg)

Wednesday

  • Row 8 km steady + Wall Ball technique 100 total reps

Thursday

  • Rest or 20 min easy bike

Friday

  • 6 stations + 6 × 1 km run @ 80–82 % effort

Saturday

  • 60 min Zone 2 run

  • Week 2 – Volume Build

Monday

  • 10 × 1 km @ 3–5 sec slower than race pace, 75 sec rest

Tuesday

  • Heavy sled 10 × 50 m (127/90 kg push) + 120 Wall Balls

Wednesday

  • Row 10–12 km steady

Thursday

  • Strength: Deadlift 5×6 + strict Pull-ups 5×8-10

Friday

  • Rest

Saturday

  • Full HYROX sim @ 87–90 % (target sub-92 min)

Sunday

  • 50 min easy run + mobility

  • Week 3 –Intensity Introduction

Goal: First taste of race-like efforts.

Monday

  • 4 rounds: 50 m Sled Push heavy + 30 Wall Balls + 20 m Burpee Broad Jump

Tuesday

  • 12 × 800 m @ race pace – 3 sec, 60 sec rest

Wednesday

  • Row 8 × 750 m @ 95 % + 100 m Farmer Carry after each

Thursday

  • Full HYROX stBurpee Broad Jump 12 × 20 m + Lunges 200 mation rotation (no running) at race pace

Friday

  • Rest

Saturday

  • Full HYROX sim @ 93–95 % effort

Sunday

  • 40 min recovery run

  • Week 4 – Mid-Point Test

Goal: See how far you’ve come.

Monday–Friday

  • Reduced volume, normal intensity

Saturday

  • Full HYROX simulation 100 % effort – record every split

Saturday

  • Complete rest

  • Week 5 – Race-Specific Power

Monday

  • Weakest 3 stations × double volume at race pace

Tuesday

  • 8 × 1 km @ exact goal race pace

Wednesday

  • Mixed METCON: Row → Sled → Wall Balls × 4 rounds

Thursday

  • Heavy strength + core

Friday

  • Rest

Saturday

  • 8 stations + 6 × 1 km @ race pace

Sunday

  • 60 min Zone 2 run

  • Week 6 – Peak Training

Max sled volume + 200 Wall Balls for time

Monday

  • 14 × 700 m run hard, 60 sec rest

Tuesday

  • 14 × 700 m run hard, 60 sec rest

Wednesday

  • Row 12 km time trial

Thursday

  • Burpee Broad Jump 150 reps + Lunges 200 m heavy

Friday

  • Rest

Saturday

  • Full HYROX sim 100 %+ (beat Week 4 time by 2+ min)

Sunday

  • 40 min easy recovery

  • Week 7 – Final Test

Monday–Friday

  • Lower volume, high sharpness

Saturday

  • Final full HYROX sim – all-out dress rehearsal

Sunday

  • Rest

  • Week 8 –  Race Week & Taper

Monday

  • Light technique (2–3 weakest stations)

Tuesday

  • 5 × 1 km @ race pace

Wednesday

  • Light primer + mobility

Thursday-Friday

  • Rest + carb load

Saturday-Sunday

  • Race Day!

Race Day Preparation & Strategy

  • Start carb-loading 2–3 days before
  • Practice your exact warm-up the week before
  • Know your individual station pacing and transition times
  • Have intra-race fueling ready (gels, sports drink)
  • Warm-up: 10 min easy run → dynamic stretches → 2–3 short race-pace efforts

Want Your Workouts Generated Daily by AI?

Daily sessions that auto-adjust to your progress, fatigue, and goals.

Download the ChAIron Training App (free)

Your Complete 8-Week HYROX Training Guide

Same phasing as Intermediate but with significantly higher loading, multiple full simulations per week from Week 4, and Pro-division weights.

  • The Science Behind the 8-Week Plan

HYROX is 50 % aerobic engine + 50 % functional strength & work capacity. This program progressively builds both while teaching perfect technique on every station. The first 4 weeks focus on movement quality and base fitness; the second 4 weeks turn that foundation into race-specific power and speed.

8-Week Training
Phases Overview

Week 1

  •  Movement Foundation

Week 2

  • Building Volume

Week 3

  • Intensity Boost

Week 4

  •  Mid-Point Test

Week 5

  • Race Preparation

Week 6

  • Peak Training

Week 7

  • Final Test

Week 8

  •  Race Week & Taper

  • Week-by-Week Training Breakdown

  • Week 1 – Movement Foundation

Monday

  • 50 min Zone 2 → 5 km Row TT

Tuesday

  • Sled Push Pro 15 × 50 m (152/102 kg) + 200 Wall Balls unbroken practice

Wednesday

  • 14 × 800 m @ race pace – 5 sec, 60 sec rest

Thursday

  • Strength: Power Clean 6×3 + weighted Pull-ups 6×8

Friday

  • Rest or light walk

Saturday

  • Full HYROX sim @ 92–94 % (must be under 74 min)

  • Week 2 – Building Volume

Tuesday

  • Sled pyramid Pro weight + 300 Wall Balls

Thursday

  • 16 × 600 m run @ < race pace

Saturday

  • Full HYROX sim @ 96–98 %

  • Week 3 –Intensity Boost

Goal: First taste of race-like efforts.

Monday

  • 5 rounds: 1000 m Row + 50 m Sled Push Pro + 50 Wall Balls

Wednesday

  • 18 × 500 m run all-out

Saturday

  • Full HYROX sim 100 %

  • Week 4 – Mid-Point Test

Saturday

  • Full HYROX sim 100 %+ (must beat goal time)

Extra

  • One extra full sim mid-week at 103–105 % on running

  • Week 5–6 – Race-Specific Overload

Two full 100–105 % simulations per week + daily heavy station volume and overspeed running. Peak week contains three full simulations in 6 days.

  • Week 7 – Final Proof

Goal: Highest training stress of the entire cycle.

Wednesday

  • Full sim all-out

Saturday

  • Final full sim – venue-record pace

  • Week 8 – Race Week

Only short, explosive primers. Arrive light, sharp, and dangerous.

Race Day Preparation & Strategy

  • Start carb-loading 2–3 days before
  • Practice your exact warm-up the week before
  • Know your individual station pacing and transition times
  • Have intra-race fueling ready (gels, sports drink)
  • Warm-up: 10 min easy run → dynamic stretches → 2–3 short race-pace efforts

Frequently Asked Questions

Can this plan be used for HYROX Doubles, Mixed Doubles, or Relay formats?

Absolutely. For Doubles or Mixed Doubles, cut all running distances by 20–25 % (or replace the 1 km runs with 800 m). For Relay, you can follow the plan as written but only complete the stations you’ll actually perform on race day.

Do I need access to the official HYROX equipment the whole time?

Not mandatory, but highly recommended at least once per week from Week 3 onward. The ChAIron app includes proven substitute movements (kettlebell swings instead of sled pushes, dumbbell thrusters instead of wall balls, etc.) with exact rep and weight conversions.

What should I do if I have to miss one or more workouts?

Life happens. Just pick the plan back up on the next scheduled day. Never try to cram two hard sessions into one day; it almost always leads to burnout or injury.

I’m coming back from injury / I’m over 45 / I’m a complete beginner – is this safe?

Yes. The first three weeks are deliberately low-impact and technique-focused. If something feels off, use the “scale” options in the ChAIron app or drop us a message and we’ll give you personalized modifications within 24 h.

Can I combine this plan with regular gym classes or another sport?

You can, but keep extra lifting or high-intensity classes to a maximum of 1 extra session per week (ideally on a lighter day). Prioritize recovery and sleep above everything else.

What happens after the 8 weeks?

Once you finish the race, the ChAIron app will instantly generate your next cycle, whether you want to chase a new personal best, move up an age-group ranking, or prepare for the Pro division.

Ready to Level Up?

This free 8-week plan will get you to the finish line strong.If you want daily AI-adjusted workouts, 200+ extra plans, video demos, and automatic progress tracking → download the ChAIron App today.

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