The 12-Week HYROX-Style Training Program (Free PDF)

If you want a comprehensive 12-week intermediate HYROX training program designed to build running fitness, strength, station efficiency, compromised running ability, and race-specific endurance, with progressive overload, deloads, simulations, and a structured taper, this workout plan is for you.

Complete 12-Week HYROX Training Program

This comprehensive 12-week HYROX training plan involves strength, running, compromised running, all 8 HYROX stations, conditioning, mobility, recovery, and progression.

I’ve divided this program into 3 phases:

• Weeks 1-4: Foundation & Technique
  • Build aerobic base
  • Establish strength and endurance
  • Learn efficient station technique
  • Moderate running volume
• Weeks 5-8: Build & Race-Specific Conditioning
  • Increase running intensity
  • Introduce harder compromised running
  • Longer HYROX simulations
  • Increase sled, wall-ball, lunge and carry volume
• Weeks 9-11: Peak & Race Simulation
  • Race-specific sessions
  • Full or partial HYROX simulations
  • Practice pacing, transitions and fueling
  • Reduce unnecessary hypertrophy work
• Week 12: Taper
  • Reduce volume substantially
  • Maintain some intensity
  • Prioritize recovery
  • Race-day preparation

Recommended weekly structure:

• Monday: Lower-body strength & short easy run
• Tuesday: Running intervals & HYROX stations
• Wednesday: Upper-body strength & Zone 2 Cardio
• Thursday: HYROX compromised running
• Friday: Full-body Workout (Optional, off during some weeks)
• Saturday: Long HYROX-specific session
• Sunday: REST

HYROX Training Plan Goal:

This program will help you improve the combination of:

• Running endurance (Running at a pace where you can hold a conversation)
• Running speed and threshold (Running in intervals @7-8 RPE effort)
• Strength
• Muscular endurance
• Sled capacity
• Grip endurance
• Wall-ball endurance
• Erg efficiency
• Compromised running ability (Running immediately after or before a heavy station)
• Race pacing and transitions

HYROX Race Format & Sequence:

Every official HYROX event follows this exact order:

1. 1 km Run
2. 1,000m SkiErg (Station 1)
3. 1 km Run
4. 50m Sled Push (Station 2)
5. 1 km Run
6. 50m Sled Pull (Station 3)
7. 1 km Run
8. 80m Burpee Broad Jumps (Station 4)
9. 1 km Run
10. 1,000m Row (Station 5)
11. 1 km Run
12. 200m Farmer’s Carry (Station 6)
13. 1 km Run
14. 100m Sandbag Lunges (Station 7)
15. 1 km Run
16. 75–100 Wall Balls (Station 8)

These are the current official Open standards.

How to Use the Program

RPE Scale

RPE	Meaning
5	Easy
6	Moderate
7	Hard but controlled
8	Very hard
9	Near maximum
10	Maximum

Most training should live between RPE 6–8.

Do not turn every session into a race.

Running Pace

Use your current comfortable 5-km pace as a reference.

Training type	Approx. pace for 30-min 5K	Feel
Easy / Zone 2	7:00–8:00/km	Comfortable conversation
Steady	6:30–6:50/km	Moderate
HYROX race pace	6:00–6:20/km	Controlled but hard
Threshold	5:40–5:50/km	Hard, sustainable ~20–40 min
1-km intervals	5:30–5:50/km	Hard, RPE 8–9

Do not force these numbers if heart rate, terrain, or fatigue makes the prescribed RPE inappropriate.

Rest Between Sets

Rest for 2-3 minutes between strength workout sets.

Warm-up

General warm-up for strength:

• 5-minute easy bike
• 2 sets of 15-20 shoulder pass-throughs (on upper body day)
• 2 sets of shoulder external rotation (on upper body day)
• 10 bodyweight squats(on leg day)
• 10 walking lunges (per side)
• 10 glute bridges (on leg day)
• 10 calf raises (on leg day)
• 10 hip airplanes (on leg day)
• 2 × 20 m skips

Running session:

• 5 min easy jog
• Dynamic exercises (pre-run routine)
• 20-30 bodyweight calf raises
• 3-4 × 60-80 m strides

HYROX session:

• 5-8 min easy cardio
• Dynamic stretches involving hips, ankles, and shoulder joints
• 2-3 progressive sled pushes
• 1-2 short wall-ball sets
• 1 short acceleration

Week 1

Monday: Lower Body Strength + Easy Run

Exercises	Sets	Reps	RPE	Target Muscle
Back Squat	3-4	5–6	7–8	Quadriceps, Glutes
Romanian Deadlift	3-4	6–8	7–8	Hamstrings, Glutes, Lower Back
Bulgarian Split Squat	2-3	8/leg	7–8	Quadriceps, Glutes
Walking Lunge	2-3	10–12/leg	7	Glutes, Quadriceps, Hamstrings
Step-Up	2-3	8–10/leg	7	Glutes, Quadriceps
Standing Calf Raise	3-4	12–15	7–8	Gastrocnemius, Soleus
Plank	3-4	45–60 sec	7	Abdominals, Core
3km Jog (Easy Pace)	–	–	–	–

Tuesday: Running Intervals + SkiErg

Run	SkiErg	Wall Ball
1.5 km warm-up, then 5 × 800 m @ RPE 8, 2-min recovery walk between intervals, end with 1 km cool-down	5 × 500 m @ RPE 7, 90-sec rest/round	5 × 15, 45-sec rest

Wednesday: Upper Strength + Zone 2

Exercises	Sets	Reps	RPE	Target Muscle
Bench Press	3-4	5-6	7-8	Chest, Triceps, Front Delts
Lat Pulldown	3-4	6-10	7-8	Lats, Biceps, Upper Back
Overhead Military Press	3-4	6-8	7-8	Shoulders, Triceps
Seated Cable Row	3-4	8-10	7-8	Upper Back, Lats, Biceps
Farmer’s Carry	3-4	40-80 m	7-8	Forearms, Traps, Core
Face Pull	2-3	12-15	7	Rear Delts, Upper Back
Pallof Press	2-3	10-12/side	7	Obliques, Deep Core
25-min Zone 2 Cardio (bike/row/run)	–	–	–	–

Thursday: HYROX Introduction

• 800 m run
• 500 m SkiErg
• 20 m sled push @60-70% race load
• 20 m sled pull @ 60-70%
• 15 wall balls
• Perform 4 rounds with 2 minutes of rest between them.
• Intensity: RPE 6-7

Friday – Full Body

Exercises	Sets	Reps	RPE	Target Muscle
Deadlift	2-3	4-5	7-8	Glutes, Hamstrings, Quads, Back
Zercher Squat	2-3	8-10	6-7	Quadriceps, Glutes, Core
Pull-ups	2-3	8-10	7-8	Chest, Triceps, Shoulders
One-Arm DB Row	2-3	8-10/side	7–8	Lats, Back, Abs
Burpee Broad Jump	2-3	10-20 m	7–8	Quads, Glutes, Hamstrings, Calves

Saturday: Aerobic HYROX Session

• 1 km run
• 750 m row
• 30 m farmer carry
• 20 m sandbag lunges
• 15 wall balls
• Perform three rounds with 3 minutes of rest between them.

Week 2

Monday: Legs Workout + Run

Exercises	Sets	Reps	RPE	Target Muscle
Back Squat	4-5	5-6	7–8	Quads & Glutes
Single Leg RDL	2-3	6–8	7–8	Hamstrings, Glutes, Lower Back
Reverse lunge	2-3	8/leg	7–8	Quads & Glutes
Step-Up	2-3	8–10/leg	7	Glutes & Quads
Standing Calf Raise	3-4	12–15	7–8	Gastrocnemius, Soleus
Plank	3-4	45–60 sec	7	Abdominals, Core
4km Easy Run	–	–	–	Full Body (Leg Dominant)

Tuesday: Run, Ski Erg, & Wall Ball

Run	SkiErg	Wall Ball
1.5 km warm-up, then 6 × 800 m @ RPE 8, 90-sec recovery walk/round, end with 1 km at an easy pace	4 × 750 m, 2-min rest	4 × 20, 60-sec rest

Wednesday: Upper Body Strength & Zone 2

Exercises	Sets	Reps	RPE	Target Muscle
Bench Press	3-4	5-6	7-8	Chest, Triceps, Front Delts
Lat Pulldowns	3-4	6-10	7-8	Lats, Biceps, Upper Back
Overhead Press	3-4	6-8	7-8	Shoulders, Triceps
Seated Cable Row	3-4	8-10	7-8	Upper Back, Lats, Biceps
Hanging Knee Raise	3-4	12-15	7	Rear Delts, Upper Back
Pallof Press	2-3	10-12/side	7	Obliques, Deep Core
30-min Zone 2 (Run/Row/Bike)	–	–	–	–

Thursday: HYROX

• 800 m run
• 20 m sled push
• 20 m sled pull
• 10 burpee broad jumps
• 15 wall balls
• Rest for 1.5-2.5 minutes, then repeat.
• Perform a total of 5 Rounds

Friday: Full Body

Exercises	Sets	Reps	RPE	Target Muscle
Deadlift	2-3	4-5	7-8	Glutes, Hamstrings, Quads, Back
Zercher Squat	2-3	8-10	6-7	Quadriceps, Glutes, Core
Pull-ups	2-3	8-10	7-8	Chest, Triceps, Shoulders
One-Arm DB Row	2-3	8-10/side	7–8	Lats, Upper Back, Biceps
Farmer’s Carry	2-3	50-100 m	7–8	Grip, Traps, Core
Burpee Broad Jump	2-3	10-20 m	7–8	Quads, Glutes, Hamstrings, Calves

Saturday: Aerobic HYROX

• 1 km run
• 500 m row
• 20 m farmer carry
• 20 m sandbag lunge
• 20 wall balls
• Rest for 2-3 minutes, then repeat.
• 4 Rounds

Week 3

Increase load approximately 5-7% while maintaining good form.

Day	Workout	Sets × Reps / Distance	RPE
Mon	Back Squat	4 × 5-6	7–8
	Bulgarian Split Squat	3 × 5-6/leg	7–8
	Step-Up	3 × 10/leg	7–8
	Walking Lunge	2 × 10/leg	7
	Leg Curls	3 × 15-20	6-7
	Calf Raise	4 × 12	7–8
	Easy Run	4 km	5–6
Tue	Run	5 × 1 km + 1.5 km WU + 1 km CD	8
	SkiErg	3 × 1,000 m	7–8
	Wall Balls	3 × 25	7–8
Wed	Bench Press	4 × 5	7–8
	Pull-Ups	4 × 6	7–8
	OHP	3 × 6	7–8
	Cable Row	4 × 8	7–8
	Farmer Carry	4 × 60 m	7–8
	Zone 2	30–35 min	5–6
Thu	Run + Sled Push/Pull	4 × 1 km + 25 m each	7–8
	Burpee Broad Jump	4 × 15 m	7–8
	Wall Balls	4 × 20	7–8
Fri	Trap-Bar Deadlift	4 × 5	7–8
	DB Bench Press	3 × 8	7–8
	Dumbbell Row	3 × 10/side	7–8
	Farmer Carry	3 × 70 m	7–8
Sat	HYROX Mini Simulation	4 × 1 km Run + Ski 1,000 m + Sled Push/Pull 25 m + BBJ 30 m	7–8
Sun	Rest	—	—

Week 4 (Deload)

Reduce strength volume by 35-40%.

Day	Workout	Sets × Reps / Distance	RPE
Mon	Back Squat	3 × 5	6
	Split Squat	2 × 8/leg	6
	Low Back Extension	3 x 8-10	6
	Calf Raise	2 × 15	6
	Easy Run	3 km	5
Tue	Run	4 × 600 m + 1.5 km WU + 1 km CD	7
	SkiErg	2 × 750 m	6–7
	Wall Balls	3 × 15	6
Wed	Bench Press	3 × 6	6
	Cable Row	3 × 8	6
	OHP	2 × 8	6
	Farmer Carry	3 × 40 m	6
	Zone 2	25 min	5–6
Thu	Run + Sled Push/Pull	3 × 800 m + 20 m each	6–7
	Burpee Broad Jump	3 × 10 m	6
	Wall Balls	3 × 15	6
Fri	Trap-Bar Deadlift	3 × 5	6
	Pull-ups	3 × 6-12	6
	Bar Dips	3 × 10-20	6
	Farmer Carry	2 × 50 m	6
Sat	Zone 2 Cardio	45–50 min	5–6
Sun	Rest	—	—

Week 5

Day	Workout	Sets × Reps / Distance	RPE
Mon	Back Squat	4 × 5	7–8
	Romanian Deadlift	4 × 6	7–8
	Bulgarian Split Squat	3 × 8/leg	7–8
	Walking Lunge	3 × 12/leg	7
	Calf Raise	4 × 12	7–8
	Easy Run	4 km	5–6
Tue	Run	6 × 1 km + 1.5 km WU + 1 km CD	8
	SkiErg	4 × 500 m	8
	Wall Balls	5 × 20	7–8
Wed	Bench Press	4 × 5	7–8
	Pull-Ups	4 × 6	7–8
	OHP	3 × 6	7–8
	Cable Row	4 × 8	7–8
	Farmer Carry	4 × 60 m	7–8
	Zone 2	35 min	5–6
Thu	Run + Sled Push/Pull	5 × 1 km + 20 m each	7–8
Fri	Lat Pulldowns	4 × 4	7–8
	DB Bench Press	3 × 8	7–8
	Farmer Carry	3 × 80 m	7–8
	Burpee Broad Jump	4 × 15 m	7–8
Sat	HYROX Simulation	5 × 1 km Run + Ski 1,000 m + Sled Push/Pull 50 m + BBJ 40 m + Row 1,000 m	7–8
Sun	Rest	—	—

Week 6

Day	Workout	Sets × Reps / Distance	RPE
Mon	Back Squat	4 × 5	7–8
	Reverse Lunge	3 × 10/leg	7–8
	1-leg Glute Bridge	3 × 8/side	7
	Calf Raise	4 × 12	7–8
	Easy Run	5 km	5–6
Tue	Run	8 × 800 m + 1.5 km WU + 1 km CD	8
	SkiErg	3 × 1,000 m	7–8
	Wall Balls	4 × 25	7–8
Wed	Upper Strength	Bench 4×5, Pull-Ups 4×6, OHP 3×6, Row 4×8	7–8
	Farmer Carry	4 × 60 m	7–8
	Zone 2	40 min	5–6
Thu	Run + Stations	6 × 800 m + Sled Push/Pull 15 m each	7–8
	Burpee Broad Jump	6 × 10 m	7–8
	Wall Balls	6 × 15	7–8
Fri	Deadlift	4 × 4	7–8
	Weighted Dips	3 × 10	7–8
	Weighted Chin-ups	3 × 10	7
	Hanging Leg Raises	4 × 25 m	7–8
Sat	HYROX Conditioning	4 × [1 km Run + 500 m Ski + 500 m Row + 25 m Sled Push/Pull + 20 Wall Balls]	7–8
Sun	Rest	—	—

Week 7

Day	Workout	Sets × Reps / Distance	RPE
Mon	Back Squat	5 × 4	8
	Romanian Deadlift	4 × 6	7–8
	Bulgarian Split Squat	3 × 8/leg	8
	Walking Lunge	3 × 15/leg	7–8
	Calf Raise	4 × 12	7–8
	Easy Run	5 km	5–6
Tue	Run	4 × 1.2 km + 2 km WU + 1 km CD	8
	SkiErg	2 × 1,000 m + 3 × 500 m	7–8
	Wall Balls	2 × 50	8
Wed	Upper Strength	Bench 4×5, Pull-Ups 4×6, OHP 3×6, Row 4×8	7–8
	Farmer Carry	4 × 75 m	7–8
	Zone 2	35 min	5–6
Thu	Compromised Run	5 × [1 km Run + 20 m Sled Push + 20 m Sled Pull + 10 BBJ + 20 Wall Balls]	8
Fri	Rest	No Workout	–
Sat	Half HYROX Simulation	6 × 1 km Run + stations through Farmer Carry	8
Sun	Rest	—	—

Week 8 (Deload)

Reduce total volume by approximately 30–40%.

Day	Workout	Sets × Reps / Distance	RPE
Mon	Back Squat	3 × 5	6
	RDL	3 × 6	6
	Split Squat	2 × 8/leg	6
	Easy Run	4 km	5
Tue	Run	5 × 800 m + 1.5 km WU + 1 km CD	7
	SkiErg	2 × 750 m	6–7
	Wall Balls	3 × 20	6
Wed	Bench Press	3 × 6	6
	Cable Row	3 × 8	6
	OHP	2 × 8	6
	Farmer Carry	3 × 40 m	6
	Zone 2	30 min	5–6
Thu	Run + Sled	4 × 800 m + 20 m Push/Pull	6–7
	Burpee Broad Jump	4 × 10 m	6
	Wall Balls	3 × 15	6
Fri	Barbell Clean & Press	3 × 10	6
	Renegade Rows	3 × 10/side	6
	Shoulder Lateral Raises	3 × 12-15	6
Sat	Zone 2	45–60 min	5–6
Sun	Rest	—	—

Week 9 – Peak

This is the beginning of the most race-specific block.

Day	Workout	Sets × Reps / Distance	RPE
Mon	Back Squat	4 × 4	8
	RDL	3 × 6	7–8
	Bulgarian Split Squat	3 × 8/leg	7–8
	Walking Lunge	2 × 15/leg	7
	Easy Run	4 km	5–6
Tue	Run	6 × 1 km @ HYROX pace + 1.5 km WU + 1 km CD	7–8
	SkiErg	3 × 500 m	8
	Wall Balls	4 × 20–25	7–8
Wed	Upper Strength	Bench 4×5, Pull-Ups 4×6, OHP 3×6, Row 4×8	7–8
	Farmer Carry	4 × 80 m	7–8
	Zone 2	35 min	5–6
Thu	Compromised Run	4 × [1 km Run + 25 m Sled Push/Pull + 15 m BBJ + 20 Wall Balls]	8
Friday	Rest	No Workout	–
Sat	FULL HYROX SIMULATION #1	8 km Run + all 8 stations	7-8
Sun	Rest	—	—

Simulation Rules:

• No unnecessary rest
• Practice transitions
• Start each run immediately after the station
• Record every station time
• Record every 1-km run
• Record wall-ball breaks
• Record total time

Do not sprint the first kilometre.

Week 10 – Race-Specific

Day	Workout	Sets × Reps / Distance	RPE
Mon	Recovery + Zone 2	30–40 min	5
Tue	Run	5 × 1 km @ race pace + 2 km WU/CD	7–8
	SkiErg	3 × 750 m	7–8
	Wall Balls	4 × 25	7–8
Wed	Squat	3 × 4	7
	Bench Press	3 × 5	7
	Pull-Ups	3 × 6	7
	RDL	3 × 5	7
	Farmer Carry	3 × 80 m	7
Thu	Compromised Run	5 × [1 km Run + 20 m Sled Push/Pull + 10 BBJ + 20 Wall Balls]	8
Fri	Rest	No Workout	–
Sat	FULL HYROX SIMULATION #2	Full race at race-standard loads	8–9
Sun	Rest	—	—

Week 11 (Peak Week)

This is the final hard week.

Day	Workout	Sets × Reps / Distance	RPE
Mon	Zone 2 + Mobility	30 min	5
Tue	Run	4 × 1 km @ race pace + 1.5 km WU + 1 km CD	7–8
	SkiErg	2 × 1,000 m	7–8
	Wall Balls	3 × 25	7
Wed	Back Squat	3 × 3	7
	Bench Press	3 × 5	7
	Pull-Ups	3 × 5	7
	RDL	2 × 5	7
	Farmer Carry	2 × 80 m	7
Thu	HYROX Conditioning	3 × [1 km Run + 25 m Sled Push/Pull + 20 m BBJ + 25 Wall Balls]	8
	Row + SkiErg	500 m each	8
Fri	Rest	No Workout	–
Sat	Mini HYROX	8 km Run + 50% station volume	7–8
Sun	Rest	—	—

Week 12 – Taper

The goal is now to remove fatigue without losing fitness.

Training volume drops approximately 50–70%.

Day	Workout	Sets × Reps / Distance	RPE
Mon	Easy Run	4 km	5
	Wall Balls	3 × 10	5
	Farmer Carry	2 × 20 m	5
Tue	Run	3 × 1 km @ race pace + 1 km WU	7
	SkiErg	1 × 500 m	6–7
	Wall Balls	2 × 10	5–6
Wed	Squat	2 × 4	6
	Bench Press	2 × 5	6
	RDL	2 × 5	6
	Pull-Ups	2 × 5	6
Thu	HYROX Primer	2 × [500 m Run + 250 m Ski + 12.5 m Sled Push/Pull + 5 BBJ + 10 Wall Balls]	5–6
Fri	Rest	Walking + mobility	—
Sat	Race Activation	10–15 min jog + 3 × 20-sec strides + light mobility	5
Sun	RACE DAY	Full HYROX	8–10

HYROX Volume Progression

Week	Run	SkiErg	SPS	SPL	BBJ	Row	FCarry	SB L	WBalls
1	15–18 km	5 × 500 m	4 × 20 m	4 × 20 m	4 × 10 m	3 × 500 m	4 × 40 m	3 × 20 m	5 × 15
2	18–21 km	4 × 750 m	5 × 20 m	5 × 20 m	5 × 10 m	4 × 500 m	4 × 50 m	3 × 25 m	4 × 20
3	20–23 km	3 × 1,000 m	4 × 25 m	4 × 25 m	4 × 15 m	3 × 500 m	4 × 60 m	3 × 30 m	3 × 25
4 (D)	14–17 km	2 × 750 m	3 × 20 m	3 × 20 m	3 × 10 m	2 × 500 m	3 × 40 m	2 × 20 m	3 × 15
5	22–25 km	4 × 500 m	5 × 20 m	5 × 20 m	4 × 15 m	1 × 1,000 m	3 × 80 m	3 × 30 m	5 × 20
6	23–27 km	3 × 1,000 m	6 × 15 m	6 × 15 m	6 × 10 m	4 × 500 m	4 × 60 m	4 × 25 m	4 × 25
7	25–29 km	2 × 1,000 + 3 × 500 m	5 × 20 m	5 × 20 m	5 × 10 m	1 × 1,000 m	3 × 100 m	3 × 40 m	2 × 50
8 (D)	17–21 km	2 × 750 m	4 × 20 m	4 × 20 m	4 × 10 m	2 × 500 m	3 × 40 m	2 × 25 m	3 × 20
9	25–30 km	3 × 500 m	4 × 25 m	4 × 25 m	4 × 15 m	1 × 1,000 m	3 × 100 m	3 × 40 m	4 × 20–25
10	22–27 km	3 × 750 m	5 × 20 m	5 × 20 m	5 × 10 m	3 × 500 m	3 × 80 m	3 × 30 m	4 × 25
11	20–24 km	2 × 1,000 m	3 × 25 m	3 × 25 m	3 × 20 m	2 × 500 m	2 × 80 m	2 × 30 m	3 × 25
12 (T)	10–15 km	1 × 500 m	2 × 12.5 m	2 × 12.5 m	2 × 5 m	1 × 250 m	2 × 20 m	2 × 10 m	2 × 10

These numbers are approximate because the exact total depends on warm-ups, cool-downs, and individual pacing.

Full Forms: SPS (Sled Push), SPL (Sled Pull), BBJ (Broad Burpee Jump), Fcarry (Farmer’s Carry Walk), D (Deload), and T (Taper).

Use three main running types throughout the week:

• Easy or Zone 2: Build aerobic endurance.
• Intervals or Threshold: Improve speed and running capacity.
• HYROX pace: Practice your target race pace.

Practice efficient technique for every station:

• SkiErg: Smooth, powerful strokes.
• Sled Push: Short, controlled steps.
• Sled Pull: Consistent rope pull and footwork.
• BBJ: Efficient burpee + jump rhythm.
• Row: Controlled stroke rate.
• Farmer Carry: Strong posture and steady breathing.
• Lunges: Consistent steps without excessive fatigue.
• Wall Balls: Smooth rhythm and sustainable sets.

Easy-to-Understand HYROX Progression Rules

Area	Simple Progression Rule
Strength	When you complete all sets/reps at RPE 7 or below, increase the weight by 2.5–5% next time.
Easy Running	Add 0.5–1 km when the previous week’s run feels comfortable. Keep it conversational.
Running Intervals	First increase the number of intervals, then gradually increase pace. Don’t increase both aggressively at once.
SkiErg	Start by increasing total distance. Once you can complete it comfortably, gradually increase pace.
Rowing	Progress from shorter intervals, followed by longer intervals and faster race-specific efforts.
Sled Push/Pull	First master the distance and technique, then increase the load by 5–10%.
Farmer Carry	Increase distance first. Once you can carry the target distance without excessive breaks, increase weight.
Sandbag Lunges	Increase distance gradually, then increase load. Avoid training to leg failure.
Wall Balls	Increase reps per set before increasing speed. Example: 15 to 20, then 25, 30, and 40+
HYROX Circuits	First reduce rest, then increase station volume, then increase intensity/load.
Compromised Running	Gradually make the run after each station faster, while keeping station performance consistent.
Transitions	Reduce unnecessary standing/rest between stations. Aim for smooth, immediate transitions.
Recovery	If performance drops significantly or RPE is unusually high, repeat the previous week’s workload instead of progressing.
Deload	Every 4th week in this plan, reduce volume by roughly 30–40%.
Peak	Weeks 9–11 prioritize race-specific quality over adding more volume.
Taper	Week 12 reduces volume substantially while keeping some race-pace work.

Don’t try to increase everything simultaneously.

Weekly Recovery Rules

A good night’s sleep helps recover muscles. So, aim for 7-9 hours of sleep.

Keep at least one complete rest day.

If you experience unusual fatigue, persistent soreness, or a substantial drop in running performance: Reduce volume rather than forcing the workout.

The goal is to arrive at Week 12 fit and fresh, not exhausted from training.

HYROX Pacing Model

If you want to complete a HYROX circuit, you need to follow an efficient pacing model.

A helpful race model is:

• Start slow (First two stations at RPE 6 to 7),
• Slowly increase the intensity (Stations 3 & 4 at RPE 7 to 8)
• Now train at RPE 8 during stations 5 & 6, and
• For the final two stations, aim for RPE 8-9 level.

Empty the tank progressively.

The biggest mistake for a first HYROX is usually not lack of fitness but going too hard during the first 2-3 km.

Transition Training

During the 5th to 11th week, deliberately practice: station followed by immediate run, rather than standing around recovering.

For example: 1 km run, then sled, then again immediately 1 km run

This is one of the most important differences between ordinary gym conditioning and HYROX preparation.

Performance Tracking

Record these every week:

Metric	Track
1-km run	Time
5-km run	Time
1,000 m SkiErg	Time
1,000 m Row	Time
Sled push	Time
Sled pull	Time
Farmer carry	Breaks/time
Lunges	Breaks/time
Wall balls	Set structure
Full simulation	Total time
Bodyweight	Optional
Session RPE	1–10

The most important metric isn’t necessarily your fastest isolated station.

It’s your ability to maintain consistent running speed after each station.

Most Important Training Principles

• Don’t turn every run into an interval session because you need an aerobic engine.
• Don’t max out the sled every week. Sled training is extremely fatiguing.
• Don’t train wall balls to failure regularly. Practice sustainable sets.
• Practice running immediately after stations. This is essential.
• Practice transitions. Seconds accumulate rapidly across eight stations.
• Use race-standard equipment before race day, such as Sled, Wall ball, and Sandbag.
• Simulate the race at least twice. Weeks 9 and 10 provide the primary full simulations.
• Taper aggressively enough. Fitness is built during training. Performance is expressed after fatigue is removed.

Important Adjustment for Division

If you are racing Men Open, use:

• 152 kg sled push
• 103 kg sled pull
• 2 × 24 kg farmer carry
• 20 kg sandbag
• 6 kg wall ball

If you are racing Women Open, use:

• 102 kg sled push
• 78 kg sled pull
• 2 × 16 kg farmer carry
• 10 kg sandbag
• 4 kg wall ball

The official HYROX 2025/26 rulebook confirms these Open standards.

For Pro, the loads are substantially higher, so the peak block should be modified rather than simply replacing every Open load with Pro weight.

Final Tips & Suggestions

Eat a carbohydrate-rich meal 2–3 hours before training/racing.

Drink enough water and use electrolytes, especially in hot conditions.

For longer sessions/races, practice taking 30–60 g carbohydrates/hour.

Test your race-day nutrition during Weeks 9–10.

Don’t try new foods or supplements on race day.

By the end of Week 11, you should be capable of 8 km running + 8 stations without needing extended recovery between stations.

The objective is not merely to complete each station individually. The objective is to repeatedly transition (run – station – run – station) while maintaining efficient movement and controlled pacing.

HYROX Training Workout Plan FAQs