Hyrox has exploded onto the functional fitness scene as more than just a race—it’s a test of endurance, strength, and mental grit. Designed to push athletes of all levels, the format is deceptively simple: 4km of running split into 8 segments, each followed by a functional movement station (think sled pushes, kettlebell swings, and wall balls). But anyone who’s laced up for a Hyrox knows: without a structured training plan, you’ll either burn out mid-race or risk injury. That’s why we’ve built a 12-week program that balances progression, recovery, and specificity—so you can cross the finish line strong, not sore.
Whether you’re a first-time Hyrox participant or a veteran looking to shave minutes off your time, this plan is tailored to build the two core pillars of Hyrox success: cardiovascular endurance (for the running segments) and muscular stamina (for the functional stations). We’ll break the 12 weeks into three phases—Adaptation (Weeks 1–4), Intensification (Weeks 5–8), and Taper & Race Simulation (Weeks 9–12)—each with clear goals and actionable workouts. Let’s dive in.
Phase 1: Adaptation (Weeks 1–4) – Build the Foundation
The first month is all about preparing your body for Hyrox-specific stress without overwhelming it. If you’re new to functional training or haven’t run consistently in a while, this phase will help you avoid overuse injuries (like shin splints or shoulder strain) by gradually introducing movement patterns and volume. Even if you’re fit, this phase is critical for aligning your body with Hyrox’s unique demands—running after heavy sled pushes, for example, requires a different kind of endurance than standalone runs or gym sessions.
Key Goals for Adaptation Phase:
• Establish consistent running form and build aerobic base (no sprints—focus on steady pace).
• Master proper technique for all 8 Hyrox functional stations (form > weight here).
• Increase work capacity without fatigue (keep RPE – Rate of Perceived Exertion – between 5–6/10).
Weekly Training Structure (5 Days/Week + 2 Rest/Active Recovery Days)
You’ll train 5 days a week, with 1–2 days of active recovery (yoga, walking, or swimming) and 1 full rest day. Each workout mixes running and functional training, mirroring Hyrox’s "run-then-move" format—but with shorter distances and lighter weights.
Example Weekly Breakdown (Week 2):
• Day 1: Aerobic Run + Bodyweight Drills
2km easy run (60–70% max heart rate; aim for a pace where you can hold a conversation).
Follow with: 3 sets of 15 bodyweight squats, 12 push-ups (knee or standard), 20 glute bridges. Rest 60 seconds between sets.
Why? Builds foundational leg and upper-body strength without adding load, while keeping the heart rate elevated.
• Day 2: Functional Station Skill Work
Focus on 4 key Hyrox stations (rotate weekly to cover all 8 by Week 4):
a. Sled Push (empty sled or 20kg max): 4 sets of 20 meters. Rest 90 seconds.
b. Kettlebell Swings (12kg/8kg for women/men): 4 sets of 12 reps. Rest 60 seconds.
c. Wall Balls (6kg/4kg): 3 sets of 10 reps. Rest 60 seconds.
d. Rowing (concept2 erg): 3 sets of 300 meters. Rest 2 minutes.
Why? Technique is non-negotiable here. Bad form on sled pushes (e.g., rounding your back) will lead to lower-back pain mid-race; perfecting swings now saves energy later.
• Day 3: Active Recovery
30–45 minutes of gentle yoga (focus on hips, shoulders, and hamstrings) or a 3km walk. Avoid any heavy lifting or high-intensity effort.
• Day 4: Run + Functional Circuit
1.5km run (same pace as Day 1).
Follow with a 3-round circuit (rest 2 minutes between rounds):
◦ Sled Pull (empty or 15kg): 15 meters
◦ Dumbbell Chest Press (8kg/5kg): 10 reps
◦ Plank: 30 seconds
Why? Introduces the "run-to-move" transition—critical for Hyrox, where you’ll never have time to fully catch your breath before a station.
• Day 5: Strength + Aerobic Finish
Full-body strength (focus on compound lifts):
◦ Goblet Squats (10kg/8kg): 3 sets of 12 reps
◦ Bent-Over Rows (dumbbells: 8kg/5kg): 3 sets of 10 reps/side
◦ Overhead Press (dumbbells: 6kg/4kg): 3 sets of 8 reps
Finish with 1km easy jog.
Why? Compound lifts build the overall strength needed to tackle multiple functional stations, while the jog keeps your aerobic system engaged.
• Days 6–7: Rest or Light Walk
Use Day 6 for a 20-minute walk if you’re feeling energetic; Day 7 is strictly rest. Your muscles need time to repair to avoid fatigue in Week 4.
Phase 2: Intensification (Weeks 5–8) – Boost Stamina & Speed
By Week 5, your body should be adapted to Hyrox’s movement patterns—now it’s time to increase volume, weight, and running pace. This phase targets the "middle race slump" that plagues many athletes: when your legs feel heavy after 2km of running and your shoulders burn during the third round of wall balls. We’ll add intensity gradually (a key principle of "progressive overload") to build both muscular stamina and anaerobic endurance.
Key Goals for Intensification Phase:
• Increase running pace by 10–15% (shift from "conversational" to "moderate effort").
• Add weight to functional stations (e.g., 30kg sled pushes, 16kg kettlebell swings).
• Reduce rest time between sets to mimic race conditions (no more 2-minute breaks!).
Weekly Training Structure (5–6 Days/Week + 1–2 Recovery Days)
We’ll add a sixth training day (optional for beginners) and increase the challenge of every workout. Running segments get longer, functional stations get heavier, and rest periods get shorter.
Example Weekly Breakdown (Week 6):
• Day 1: Tempo Run + Sled Focus
3km tempo run (75–80% max heart rate; you should be able to say short phrases, not full sentences).
Follow with: 4 sets of sled pushes (30kg/25kg) x 25 meters. Rest 75 seconds between sets.
Why? Tempo runs build the lactate threshold—critical for avoiding that "burning" feeling in your legs during longer runs. Heavier sled pushes build power for later race stages.
• Day 2: Functional Station Circuit (Race-Style)
8-station circuit (1 round = all 8 stations, no rest between stations; rest 3 minutes after the round):
a. Sled Push (30kg/25kg): 20m
b. Kettlebell Swings (16kg/12kg): 15 reps
c. Wall Balls (7kg/5kg): 12 reps
d. Rowing: 400m
e. Sled Pull (25kg/20kg): 20m
f. Dumbbell Chest Press (10kg/7kg): 12 reps
g. Box Jumps (40cm box): 10 reps
h. Farmer’s Carry (dumbbells: 12kg/8kg each): 30m
Do 2 rounds total.
Why? This is your first taste of "race-like" intensity. No rest between stations forces you to manage your breath and energy—just like on race day.
• Day 3: Active Recovery
45 minutes of swimming (low intensity) or foam rolling (focus on quads, calves, and upper back). If you’re sore, add 10 minutes of hot/cold therapy (1 minute hot, 30 seconds cold) for your legs.
• Day 4: Interval Run + Strength
2.5km interval run: 400m fast (85% max heart rate) + 200m jog (60% max heart rate). Repeat 5x.
Follow with strength: 3 sets of 10 reps each (rest 90 seconds):
◦ Bulgarian Split Squats (dumbbells: 8kg/5kg)
◦ Pull-Ups (assisted if needed)
◦ Lateral Lunges (dumbbells: 6kg/4kg)
Why? Intervals improve speed and anaerobic endurance—critical for those final 1km runs when fatigue sets in. Split squats target single-leg strength, which reduces imbalance during running.
• Day 5: Long Run + Functional Finish
4km steady run (70–75% max heart rate—this is the full running distance of Hyrox, so pace yourself!).
Finish with 2 rounds of:
◦ Kettlebell Swings (16kg/12kg): 20 reps
◦ Plank Shoulder Taps: 20 total (10/side)
Rest 90 seconds between rounds.
Why? The 4km run builds mental toughness (it’s the longest you’ll run in training), while the swings and shoulder taps keep your core and glutes engaged—muscles you’ll rely on for the final stations.
• Day 6: Optional Strength + Short Run
For advanced athletes: 3 sets of 8 reps (heavy weight):
◦ Deadlifts (barbell: 40kg/30kg)
◦ Push Press (dumbbells: 10kg/7kg)
Finish with 1km fast run (80% max heart rate).
Why? Heavy deadlifts build posterior chain strength (back, glutes, hamstrings) for sled pulls and swings; the fast run keeps speed sharp.
• Day 7: Rest
No activity—your body needs to recover from the increased intensity. Skipping rest here leads to overtraining (symptoms: fatigue, poor sleep, decreased performance).
Phase 3: Taper & Race Simulation (Weeks 9–12) – Fine-Tune & Mentally Prepare
The final month is not about "getting in one more workout"—it’s about tapering volume to let your body recover while keeping your muscles active (so you don’t feel "flat" on race day). We’ll also add full race simulations to build confidence and test your strategy (e.g., "Should I slow down during wall balls to save energy for rowing?").
Key Goals for Taper Phase:
• Reduce training volume by 30–40% (keep intensity high, but shorten workouts).
• Practice race-day nutrition (e.g., gels, electrolytes) and gear (shoes, socks, lifting straps).
• Run 1 full Hyrox simulation to iron out strategy.
Weekly Training Structure (4–5 Days/Week + 2–3 Recovery Days)
Volume drops significantly—you’ll cut running distance by 20–30% and reduce functional station sets by 1–2. The focus shifts to quality over quantity.
Example Weekly Breakdown (Week 10):
• Day 1: Easy Run + Light Functional Work
2km easy run (65–70% max heart rate).
Follow with: 2 sets of 10 reps each (rest 60 seconds):
◦ Sled Push (25kg/20kg): 20m
◦ Kettlebell Swings (14kg/10kg): 12 reps
◦ Wall Balls (6kg/4kg): 10 reps
Why? Keeps your muscles used to the movement without fatiguing them.
• Day 2: Race Simulation (Partial)
2km run (race pace—what you plan to run on race day).
Follow with 4 functional stations (race weight):
a. Sled Push (30kg/25kg): 20m
b. Kettlebell Swings (16kg/12kg): 15 reps
c. Rowing: 400m
d. Sled Pull (25kg/20kg): 20m
Rest 5 minutes, then repeat the run + 4 stations once more.
Why? Tests your race pace and weight choices. If the sled push feels too heavy, adjust it now—not on race day.
• Day 3: Active Recovery
30 minutes of yoga (focus on mobility—think cat-cow, child’s pose, and shoulder openers) or a 2km walk.
• Day 4: Speed Intervals + Core
1.5km interval run: 300m fast (race pace) + 150m jog. Repeat 4x.
Finish with 3 sets of core work (rest 45 seconds):
◦ Russian Twists (hold a 2kg dumbbell): 20 reps/side
◦ Leg Raises: 15 reps
◦ Side Plank: 20 seconds/side
Why? Short intervals keep your speed sharp, while core work ensures you maintain form during the final race stations.
• Day 5: Full Race Simulation (Week 11 Only)
This is your dress rehearsal—wear race gear, eat your pre-race meal (e.g., oatmeal + banana 2 hours before), and use your race-day fuel (e.g., a gel after 2km).
Full Hyrox format: 4km run (split into 8x500m segments) + 8 functional stations (race weight). Rest only as much as you plan to on race day (10–15 seconds between stations).
Why? Mental preparation is just as important as physical. Finishing a full simulation tells your brain: "I can do this."
• Days 6–7: Recovery
Light walking (20 minutes) or stretching. No lifting, running, or high-intensity activity.
Critical Tips for Success (No Matter Your Phase)
1. Nutrition: Fuel for Performance, Not Just Weight Loss
Hyrox training burns 500–800 calories per workout—you need to replace them. Focus on:
◦ Carbs (oats, rice, sweet potatoes): 50–60% of calories (fuel for runs).
◦ Protein (chicken, fish, tofu): 1.6–2.2g per kg of body weight (repairs muscles).
◦ Electrolytes (sodium, potassium): Drink a sports drink during long runs (prevents cramping).
Avoid trying new foods on race day—test gels, bars, and meals during training.
1. Recovery: Sleep Is Your Secret Weapon
Aim for 7–9 hours of sleep nightly. During sleep, your body releases growth hormone (which repairs muscles) and reduces cortisol (stress hormone). If you’re training hard and sleeping 6 hours or less, you’ll plateau—guaranteed.
2. Listen to Your Body: Pain ≠ Discomfort
Soreness (e.g., tight quads after squats) is normal; sharp pain (e.g., a stabbing feeling in your knee) is not. If you feel pain, stop the workout and rest for 1–2 days. See a physical therapist if it persists—missing 3 days of training is better than missing the race.
3. Gear: Invest in the Right Tools
◦ Running shoes: Choose a pair with good cushioning (Hyrox races are often on concrete).
◦ Socks: Anti-blister socks (avoid cotton—they hold sweat).
◦ Lifting straps: Optional, but helpful for sled pulls and kettlebell swings (prevents grip fatigue)
Final Thoughts: Race Day Is the Reward
After 12 weeks of training, you’ll show up to the starting line not just physically ready, but mentally confident. Remember: Hyrox is as much about resilience as it is about fitness. There will be moments when you want to slow down or skip a rep—but trust the plan. You’ve put in the work, and now it’s time to enjoy the process.
Whether you finish in 60 minutes or 120 minutes, crossing that Hyrox finish line is an achievement. And with this plan, you’ll do it safely, strongly, and ready to sign up for your next one.
Now lace up those shoes—Week 1 starts today.