Hyrox training plan
Hybrid programs that build the running engine and the strength to move sleds, wall balls and lunges without falling apart in the second half.
What Hyrox asks of you
A Hyrox race alternates eight 1 km runs with eight functional stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. It rewards people who can keep running well while their legs and grip are tired.
That means a plan has to train both sides at once: aerobic running fitness, and strength-endurance on the stations, then put them together under fatigue.
First race or faster time
For a first race, the goal is to finish strong: build running volume gradually, learn efficient technique on every station and practise transitions. For a faster time, the focus moves to pacing, compromised running and heavier station work.
Look for a plan that tells you which of those it is built for, how many weeks it runs and how many days a week it needs.
What every plan includes
Running and strength together
Weekly structure that develops both without one wrecking the other.
Station technique
Efficient movement on every station saves more time than fitness alone.
Race simulation
Compromised runs and station combos so race day is not the first time.
Lifetime access
Keep the plan for your next race too.
Browse the programs
Common questions
How long should I train for my first Hyrox?
Many first-timers use an 8 to 12 week block. It depends on your current running and strength base.
Do I need a Hyrox gym to train?
Access to a sled, rower and SkiErg helps, but plans can substitute stations with common gym equipment where needed.
Is Hyrox good for beginners?
Yes. The open division is designed for everyday fitness enthusiasts, and a structured plan makes the first race far more enjoyable.