If you’ve signed up for a Hyrox race, you know it’s no ordinary fitness challenge. Combining 8km of running with 8 intense functional obstacles—think sled pushes, burpee broad jumps, and kettlebell swings—Hyrox demands a rare mix of cardiovascular endurance, muscular strength, and mental grit. Whether you’re a first-timer or a seasoned racer aiming to shave minutes off your time, a structured training plan is non-negotiable.
This 10-week Hyrox workout plan is designed to build your fitness systematically, avoiding burnout and injury while ensuring you’re race-ready on competition day. We’ll break training into three phases: Foundation Building (Weeks 1–4), Intensity Progression (Weeks 5–8), and Race Taper (Weeks 9–10). Each phase targets specific weaknesses, refines obstacle technique, and simulates race-day conditions. Let’s dive in.
What Is Hyrox, and What Does It Demand?
First, let’s recap the race structure to align our training with its unique demands. A Hyrox race consists of 8 laps around a 1km course. After each lap, you complete one obstacle (8 total obstacles, repeated once per lap):
1. Sled Push (40kg/20kg for men/women)
2. Sled Pull (40kg/20kg)
3. Burpee Broad Jump (10 reps)
4. Box Jump Over (10 reps, 50cm box)
5. Kettlebell Swing (10 reps, 24kg/16kg)
6. Farmer’s Carry (60kg/32kg, 20m)
7. Sandbag Lunges (10 reps/leg, 20kg/12kg)
8. Wall Balls (10 reps, 9kg/6kg, 3m target)
The goal? Finish all 8 laps and obstacles as quickly as possible. To do this, you need:
• Cardio endurance: To maintain a steady pace through 8km of running (broken into 1km chunks).
• Functional strength: To power through obstacles without fatiguing muscles.
• Transition efficiency: To switch quickly between running and obstacles (wasting seconds here adds up).
• Mental stamina: To push through discomfort when your body wants to quit.
This plan addresses all four areas—let’s start with Phase 1.
Phase 1: Foundation Building (Weeks 1–4)
Goal: Build a base of cardio endurance and functional strength, master obstacle technique, and avoid overtraining.
This phase is about consistency, not intensity. We’ll focus on low-to-moderate effort to adapt your body to Hyrox’s demands and refine form (poor technique now leads to injuries later).
Weekly Structure (5 Training Days + 1 Active Recovery + 1 Rest Day)
• 1 Strength Day: Full-body functional movements (prioritize obstacle-specific muscles).
• 1 Cardio Day: Steady-state running or cycling (builds aerobic base).
• 1 Obstacle Technique Day: Drill individual obstacles to perfect form.
• 1 Mixed Day: Short running intervals + light obstacle reps (simulate race transitions).
• 1 Active Recovery Day: Yoga, walking, or swimming (reduces soreness and improves mobility).
• 1 Rest Day: Complete rest (critical for muscle repair).
Sample Weekly Schedule (Week 1–4)
Day 1: Strength (Full-Body)
• Warm-up: 5min jog + dynamic stretches (arm circles, leg swings, bodyweight squats)
• Barbell Back Squat: 3 sets of 12 reps (60% of your 1-rep max, or RPE 6/10)
• Bent-Over Dumbbell Rows: 3 sets of 12 reps/side (focus on back strength for sled pulls)
• Glute Bridges: 3 sets of 15 reps (strengthens glutes for running and lunges)
• Plank: 3 sets of 60 seconds (core stability for obstacles like wall balls)
• Cool-down: 5min walk + static stretches (hamstrings, quads, chest)
Day 2: Cardio (Steady-State)
• 30–40min run at a “conversational pace” (you should be able to speak in short sentences). If running feels tough, swap for cycling or rowing (same time, same effort).
• Add 5min of walking warm-up and cool-down to protect joints.
Day 3: Obstacle Technique
Focus on 2–3 obstacles per session to avoid overwhelm. Week 1 example:
• Sled Push/Pull: 4 sets of 20m (use a lighter sled than race weight—30kg/15kg—to practice form: chest up, core tight, drive through heels for pushes; lean back, engage lats for pulls).
• Burpee Broad Jump: 4 sets of 8 reps (drill the transition from burpee to jump—land softly on heels to avoid knee strain).
• Rest 60–90 seconds between sets.
Day 4: Mixed (Intervals + Obstacles)
• Warm-up: 10min jog + 2 sets of 5 burpees (activate muscles).
• Circuit (repeat 3x):
◦ 800m run (moderate pace—RPE 7/10)
◦ 1 set of 8 kettlebell swings (16kg/12kg)
◦ 1 set of 8 box jumps (45cm box—lower than race height to build confidence)
• Rest 2min between circuits.
Day 5: Strength (Lower Body + Core)
• Goblet Squats: 3 sets of 12 reps (use a dumbbell or sandbag—builds leg strength for lunges).
• Romanian Deadlifts: 3 sets of 10 reps (hamstring and glute strength for running and sled work).
• Hanging Leg Raises: 3 sets of 10 reps (core stability for wall balls and burpees).
• Side Plank: 2 sets of 45 seconds/side (targets obliques for rotational movements).
Day 6: Active Recovery
• 20–30min yoga (focus on hip openers, hamstring stretches, and shoulder mobility—try poses like downward dog, pigeon pose, and child’s pose).
• Or 30min brisk walk (keeps blood flowing without straining muscles).
Day 7: Rest
No structured activity—let your body recover. Hydrate well and prioritize sleep (7–9 hours/night).
Progression Tip for Weeks 2–4: Gradually increase intensity:
• Add 5min to steady-state cardio (Week 4: 45min).
• Increase sled weight by 5kg (Week 4: 35kg/18kg).
• Add 1 rep to obstacle sets (e.g., burpee broad jumps: 10 reps/set by Week 4).
Phase 2: Intensity Progression (Weeks 5–8)
Goal: Boost power, speed, and muscular endurance—simulate race-day fatigue to build mental toughness.
Now that your foundation is strong, we’ll increase intensity: shorter, faster running intervals, heavier obstacle weights, and longer mixed circuits. The focus shifts to “working through fatigue” (a key Hyrox skill—obstacles feel harder after 5km of running!).
Updated Weekly Structure
• 1 Strength Day: Heavy functional lifts (lower reps, higher weight) + power movements.
• 1 Speed Endurance Day: Running intervals (shorter distance, faster pace) to build anaerobic capacity.
• 1 Obstacle Intensity Day: Race-weight obstacles + timed sets.
• 1 Race Simulation Day: Full or partial lap repeats (1km run + 1 obstacle) to practice transitions.
• 1 Active Recovery Day: Same as Phase 1.
• 1 Rest Day: Same as Phase 1.
Sample Weekly Schedule (Weeks 5–8)
Day 1: Strength (Power + Heavy Lifts)
• Warm-up: 5min jog + 3 sets of 10 bodyweight squats + 10 push-ups.
• Deadlifts (conventional): 4 sets of 6 reps (75% of 1RM—RPE 8/10; builds total-body strength for sled pulls).
• Push Press: 4 sets of 8 reps (use dumbbells or a barbell—strengthens shoulders for wall balls).
• Medicine Ball Slams: 3 sets of 12 reps (power for burpee jumps and sled pushes).
• Pallof Press: 3 sets of 10 reps/side (anti-rotation core strength for farmer’s carries).
Day 2: Speed Endurance (Running Intervals)
• Warm-up: 10min jog + 4 sets of 100m sprints (slow build to max speed).
• Interval Circuit (repeat 4x):
◦ 400m sprint (RPE 9/10—fast but controlled)
◦ 2min walk recovery
• Cool-down: 5min jog + foam rolling (quads, calves).
Day 3: Obstacle Intensity
Use race-weight equipment (e.g., 40kg sled for men, 20kg for women). Focus on speed and form under fatigue:
• Circuit (repeat 3x):
◦ Sled Push: 40m (race distance)
◦ Rest 60s
◦ Sled Pull: 40m
◦ Rest 60s
◦ Farmer’s Carry: 20m (race distance)
◦ Rest 90s
◦ Sandbag Lunges: 10 reps/leg
◦ Rest 90s
• Key Tip: Time each set—aim to keep your pace consistent across all 3 circuits (fatigue will try to slow you down; fight it!).
Day 4: Race Simulation
This is the most critical day of Phase 2—it mimics race-day conditions. Example (Week 6):
• Warm-up: 15min jog + 1 set of each obstacle (light weight) to activate muscles.
• Simulation (repeat 4x—half the race’s 8 laps):
◦ 1km run (race pace—aim for the pace you want on competition day)
◦ 1 obstacle (rotate through 4 obstacles: e.g., Lap 1 = burpee broad jumps, Lap 2 = kettlebell swings, Lap 3 = box jumps, Lap 4 = wall balls)
◦ Rest 3min between laps (race-day rest is minimal, but we’re building endurance—reduce rest to 2min by Week 8).
• Post-Simulation: 5min walk + stretch (focus on hips and shoulders).
Day 5: Strength (Upper Body + Core)
• Pull-Ups (or assisted pull-ups): 4 sets of 8 reps (back strength for sled pulls and farmer’s carries).
• Dumbbell Shoulder Press: 3 sets of 10 reps/side (shoulder endurance for wall balls).
• Plank Shoulder Taps: 3 sets of 20 taps (10/side—core stability + upper body endurance).
• Russian Twists: 3 sets of 20 reps (hold a dumbbell for added resistance—rotational core strength).
Days 6–7: Active Recovery + Rest
Stick to yoga, walking, or swimming on Day 6. Day 7 is full rest—prioritize protein intake (e.g., chicken, fish, tofu) to repair muscles.
Progression Tip for Weeks 7–8:
• Increase race simulation to 6 laps (Week 7) and 7 laps (Week 8).
• Reduce rest between simulation laps to 2min (Week 7) and 90s (Week 8).
• Add 1 rep to obstacle sets (e.g., wall balls: 12 reps/set by Week 8).
Phase 3: Race Taper (Weeks 9–10)
Goal: Reduce volume and intensity to let your body recover—peak freshness for race day.
Many athletes make the mistake of training hard right up to race day, leading to fatigue. The taper phase is about “maintaining fitness, not building it.” We’ll cut volume by 50% while keeping technique sharp.
Weekly Structure (4 Training Days + 1 Light Active Recovery + 2 Rest Days)
• 1 Light Strength Day: Low-weight, high-rep functional movements (keep muscles activated).
• 1 Obstacle Technique Day: Race-weight obstacles (short sets, focus on form).
• 1 Short Race Simulation: 2–3 laps (1km run + 1 obstacle) at race pace.
• 1 Light Cardio Day: Short, steady run (maintain cardio fitness without strain).
• 1 Active Recovery Day: Gentle yoga or walking.
• 2 Rest Days: Prioritize sleep and hydration.
Sample Weekly Schedule (Weeks 9–10)
Day 1: Light Strength
• Warm-up: 5min jog + dynamic stretches.
• Bodyweight Squats: 3 sets of 15 reps (slow, controlled form).
• Push-Ups: 3 sets of 12 reps (knee push-ups if needed).
• Glute Bridges: 3 sets of 20 reps.
• Plank: 3 sets of 45 seconds.
• Cool-down: 5min walk + stretch.
Day 2: Obstacle Technique
Use race-weight equipment, but keep sets short:
• Circuit (repeat 2x):
◦ Sled Push: 20m
◦ Rest 60s
◦ Burpee Broad Jumps: 8 reps
◦ Rest 60s
◦ Kettlebell Swings: 8 reps
◦ Rest 60s
• Focus on form, not speed—muscle memory is key here.
Day 3: Short Race Simulation
• Warm-up: 10min jog + 1 set of 5 burpees.
• Simulation (2 laps):
◦ 1km run (race pace—confirm your target pace feels manageable)
◦ 1 obstacle (e.g., Lap 1 = sled push, Lap 2 = wall balls)
• Rest 3min between laps—no need to push through fatigue.
Day 4: Light Cardio
• 20min run at a conversational pace (RPE 6/10)—keep it easy.
• Or 25min cycling (same effort).
Days 5–7: Active Recovery + Rest
• Day 5: 20min gentle yoga (focus on relaxation, not mobility).
• Days 6–7: Full rest—avoid any structured exercise. Spend time hydrating, packing race gear, and mentally preparing (visualize yourself completing obstacles smoothly!).
Nutrition & Recovery Tips for Hyrox Training
Training hard is only half the battle—fueling your body and recovering properly will make or break your performance.
Nutrition
• Carbs for Energy: Hyrox is glycogen-dependent (your body uses stored carbs for energy). Eat complex carbs (oats, sweet potatoes, quinoa) 1–2 hours before training (e.g., oatmeal with banana pre-run).
• Protein for Muscle Repair: Aim for 1.6–2.2g of protein per kg of body weight daily (e.g., 80kg athlete = 128–176g protein). Good sources: chicken, fish, eggs, Greek yogurt, plant-based protein powder.
• Fats in Moderation: Healthy fats (avocado, nuts, olive oil) support hormone health, but avoid them 2 hours before training (they slow digestion).
• Hydration: Drink 3–4L of water daily. Add electrolytes (e.g., sodium, potassium) to your water during long training sessions (over 60min) to replace lost minerals.
• Race-Day Meal: Eat a small, carb-heavy meal 2–3 hours before the race (e.g., toast with peanut butter and banana, or a small bowl of pasta). Avoid fiber (it causes bloating!) and heavy fats.
Recovery
• Sleep: Aim for 7–9 hours/night—muscles repair and fitness improves during sleep.
• Foam Rolling: Use a foam roller 3–4x/week to reduce muscle tightness (focus on quads, calves, and upper back).
• Massage: Book a sports massage once every 2 weeks (especially in Phase 2) to release knots and prevent injury.
• Deload Every 4 Weeks: If you feel overly fatigued, take an extra rest day or reduce training volume by 70%—this prevents overtraining.
FAQs: Common Hyrox Training Questions
1. Do I need a gym membership for this plan?
Most obstacles (sled, kettlebell, sandbag) require gym equipment, but you can adapt:
• Sled: Use a heavy backpack (filled with books) for pushes/pulls on grass.
• Kettlebell: Use a dumbbell (hold it by one end for swings).
• Sandbag: Fill a duffel bag with sand or rice.
2. How do I adjust the plan if I’m a beginner?
Add 1–2 weeks to the Foundation Phase (Weeks 1–6 instead of 1–4) and start with lighter weights (e.g., 25kg sled for men, 12kg for women). Reduce running intervals by 20% (e.g., 300m sprints instead of 400m).
3. What shoes should I wear for Hyrox?
Choose a cross-training shoe with good grip (for obstacles like sled pushes) and cushioning (for running). Avoid pure running shoes—they lack lateral support for obstacles. Top picks: Nike Metcon 8, Reebok Nano X3.
4. How do I mentally prepare for Hyrox?
• Visualization: Each night, spend 5min visualizing yourself completing each obstacle smoothly (e.g., pushing the sled with good form, landing burpee jumps softly).
• Race-Day Rehearsal: In Week 10, practice your race-day routine (e.g., wake up at the same time, eat the same meal, wear the same clothes) to reduce anxiety.
Final Thoughts: You’ve Got This!
Hyrox is a test of both physical and mental strength, but with this 10-week plan, you’ll be ready to conquer every lap and obstacle. Remember: progress, not perfection, is key. If you miss a workout or feel sore, don’t stress—adjust and keep going.
On race day, trust your training, stay hydrated, and take it one lap at a time. The feeling of crossing that finish line? It’s worth every drop of sweat. Let us know in the comments how your training goes—and good luck!