Week 1
~8 km- Tuesday
- 6 × (2 min run / 1 min walk)
- Thursday
- Beginner strength 1, light loads
- Saturday
- 3 rounds: 300 m run + 10 wall balls + 50 m light farmers
- Sunday
- 30 min brisk walk
Overview
To finish your first Hyrox in 100 to 120 min. You run little or cannot yet run 5 km non-stop, or you are new to the stations. Run-walk is allowed at first, loads start at 50 to 70 % of Open loads, then build up gradually. To finish your first Hyrox in 110 to 130 min. You run little or cannot yet run 5 km non-stop, or you are new to the stations. Run-walk is allowed at first, loads start at 50 to 70 % of Open loads, then build up gradually. Target times are indicative: about 10 min slower than for men.
If you can already run 5 km non-stop and train 3 to 4 times a week, move up to the Intermediate level.
12weeks
3sessions per week
22 kmpeak weekly running
100-120 min110-130 minrace goal
Phase 1 Phase 2 Phase 3 Lighter week
About 90 % of the volume at an easy pace: at first, almost all your running should stay comfortable.
To aim for 85 to 95 min in the Open category. You already run 2 to 3 times a week, have a strength base from the gym and no current injury.To aim for 95 to 105 min in the Open category. You already run 2 to 3 times a week, have a strength base from the gym and no current injury. Target times are indicative: about 10 min slower than for men.
If you already run 40 km a week and have finished a Hyrox in under 85 min, move up to the Advanced level.
12weeks
5sessions per week
37 kmpeak weekly running
85-95 min95-105 minrace goal
Phase 1 Phase 2 Phase 3 Lighter week
About 80 % of the volume easy, 20 % hard: one long run, one tempo or intervals, and Saturday's specific session.
To aim for 65 to 75 min, even the Pro category. You already run 40 km a week or more and have already finished a Hyrox. The best hold about 4:30 to 4:50 per km over the 8 km, even tired from the stations; under 75 min is very competitive. To aim for 75 to 85 min, even the Pro category. You already run 40 km a week or more and have already finished a Hyrox. The best hold a steady pace over the 8 km, even tired from the stations. Target times are indicative: about 10 min slower than for men.
If you have never run 40 km in a week, start with the Intermediate level: this level assumes a solid base and good recovery.
12weeks
6sessions per week
58 kmpeak weekly running
65-75 min75-85 minrace goal
Phase 1 Phase 2 Phase 3 Lighter week
About 80 % of the volume easy despite 58 km: the hard days stay few and truly hard.
What the best do
- Running is the anchor. It makes up 8 km of the race and weighs the most on your final time. The stations are planned around it.
- Two to three quality days a week, the rest easy. Elites often train twice a day: we keep the structure, not the volume.
- Running tired from the stations ("compromised running"): Saturday links running and stations at race loads.
- Fast transitions: about 4 to 5 min in total for elites against 7 to 8.5 min for intermediate athletes. That is 3 to 4 min to win back.
Paces by feel (effort out of 10): easy = 4 (you can talk), threshold = 7, 5K pace = 8.
Typical week
MondayRestRestFull rest
TuesdayEasyRun-walkAlternate running and walking, or an easy jog
WednesdayRestRestFull rest or a walk
ThursdayModerate to hardStrength + stations
Full body, light loads, technique first
FridayRestRestFull rest
SaturdayHardLight specific sessionRunning + stations back to back, comfortable pace
SundayEasyOption: walk or bike30 to 45 min very easy
Three sessions are enough to start: Tuesday, Thursday and Saturday. Keep Sunday as an option and add a fourth session only if you recover well.
MondayRestRestFull rest or a walk
TuesdayHardQuality runIntervals or tempo
WednesdayModerate to hardStrength + stationsSled, carry, lunges
ThursdayEasyEasy run
30 to 45 min + mobility. Option: 20 min SkiErg or rower
FridayRestRestRest or a walk
SaturdayHardSpecific sessionRunning + stations back to back
SundayEasyLong run60 to 90 min at endurance pace
Golden rule: never two hard running and station sessions on consecutive days. If you are wrecked on Tuesday, swap the intervals for an easy run rather than sacrificing Saturday.
MondayEasyEasy run40 to 50 min + 10 min core
TuesdayHardQuality runIntervals (VO2): 400 m to 1.5 km
WednesdayModerate to hardStrength + heavy stationsRace loads or heavier
ThursdayHardThreshold
Tempo of 20 to 40 min
FridayRestRestRest or 30 min very easy
SaturdayHardSpecific sessionRunning + stations at race load
SundayEasyLong run75 to 105 min at endurance pace
Tuesday, Thursday and Saturday are hard days. If you are wrecked, swap Thursday's tempo for easy running rather than sacrificing Saturday. A double (easy run + core) is possible, but never on top of a hard session.
Rest Easy Moderate to hard Hard
Phase 1 · Weeks 1 to 4
Build the habit. Run longer without burning out and learn the movements with light loads. Week 4 is a lighter week.
Week 2
~10 km- Tuesday
- 6 × (3 min run / 1 min walk)
- Thursday
- Beginner strength 2
- Saturday
- 3 rounds: 400 m + 200 m rower + 8 burpees
- Sunday
- 35 min walk or bike
Week 3
~12 km- Tuesday
- 5 × (4 min run / 1 min walk)
- Thursday
- Beginner strength 1, one extra set
- Saturday
- 4 rounds: 400 m + 1 station of your choice (technique)
- Sunday
- 40 min walk or bike
Week 4
Lighter week~8 km- Tuesday
- 20 min easy jog, no walking if possible
- Thursday
- Beginner strength 2, lighter
- Saturday
- 2 rounds of technique work, very clean
- Sunday
- Rest or 30 min walk
Aerobic base and strength. Build running volume without getting injured and learn the technique of the 8 stations. Week 4 is a lighter week.
Week 1
~22 km- Tuesday
- 6 × 400 m, effort 8/10, 90 s rest
- Wednesday
- Strength A
- Thursday
- 30 to 45 min easy
- Saturday
- 4 rounds: 500 m + 20 wall balls + 100 m farmers
- Sunday
- 50 min easy
Week 2
~25 km- Tuesday
- 5 × 600 m, effort 8/10, 90 s rest
- Wednesday
- Strength B
- Thursday
- 30 to 45 min easy
- Saturday
- 4 rounds: 600 m + 300 m SkiErg + 10 burpee broad jumps
- Sunday
- 55 min easy
Week 3
~28 km- Tuesday
- 4 × 1 km, effort 8/10, 2 min rest
- Wednesday
- Strength A, heavier loads
- Thursday
- 30 to 45 min easy
- Saturday
- 5 rounds: 600 m + 1 station of your choice (technique)
- Sunday
- 60 min easy
Week 4
Lighter week~20 km- Tuesday
- Tempo 20 min, effort 7/10
- Wednesday
- Strength B, lighter
- Thursday
- 30 to 45 min easy
- Saturday
- 3 rounds of technique work, very clean
- Sunday
- 45 min easy
Base, heavy strength. Build up to 48 km, harden your strength and automate station technique at race loads. Week 4 is a lighter week.
Week 1
~40 km- Monday
- 45 min easy + 10 min core
- Tuesday
- 8 × 400 m at 3K pace (effort 9/10), 60 s rest
- Wednesday
- Heavy legs: squat 5 × 5, deadlift 4 × 5, lunges 3 × 8 + 6 × 12.5 m sled push at race load
- Thursday
- Tempo 25 min, effort 7/10
- Saturday
- 5 rounds: 600 m + 1 station at race load (rotating)
- Sunday
- 75 min easy
Week 2
~44 km- Monday
- 45 min easy + 10 min core
- Tuesday
- 6 × 800 m, effort 8.5/10, 75 s rest
- Wednesday
- Upper body: bench press 5 × 5, weighted pull-ups 4 × 6 + 6 × 12.5 m sled pull + 100 wall balls in sets
- Thursday
- Tempo 30 min
- Saturday
- 5 rounds: 800 m + 1 station at race load
- Sunday
- 80 min easy
Week 3
~48 km- Monday
- 45 min easy + 10 min core
- Tuesday
- 5 × 1 km, effort 8/10, 90 s rest
- Wednesday
- Legs, heavier loads + 6 × 50 m heavy farmers
- Thursday
- Tempo 2 × 15 min, 3 min rest
- Saturday
- Half A at race load: 1 km + SkiErg, sled push, sled pull, burpee broad jumps
- Sunday
- 90 min easy
Week 4
Lighter week~36 km- Monday
- 40 min easy + core
- Tuesday
- 5 × 400 m, effort 8/10
- Wednesday
- Light strength: 3 heavy sets
- Thursday
- Tempo 20 min
- Saturday
- Half B at race load, easy feel
- Sunday
- 60 min easy
Phase 2 · Weeks 5 to 8
Linking running and stations. Move to continuous running and link running and stations at 50 to 70 % of race load. Week 8 is a lighter week.
Week 5
~14 km- Tuesday
- 3 × 8 min run, 2 min walk in between
- Thursday
- Strength + sled at 50 % of race load
- Saturday
- Light half A: 600 m + SkiErg, 600 m + sled push, 600 m + sled pull, 600 m + burpees
- Sunday
- 45 min walk or bike
Week 6
~16 km- Tuesday
- 3 × 10 min run, 2 min walk in between
- Thursday
- Strength + farmers and lunges at 60 %
- Saturday
- Light half B: 600 m + rower, 600 m + farmers, 600 m + lunges, 600 m + wall balls
- Sunday
- 50 min easy
Week 7
~18 km- Tuesday
- 2 × 15 min continuous run, 3 min walk in between
- Thursday
- Moderate strength, 60 % of race load
- Saturday
- Half simulation: 8 × (400 m + station), loads at 60 %, moderate effort
- Sunday
- 55 min easy
Week 8
Lighter week~12 km- Tuesday
- 20 min easy jog
- Thursday
- Light strength
- Saturday
- 4 clean stations, no timing
- Sunday
- Rest or 30 min walk
Hyrox-specific work. Learn to run fast right after a station, at race loads. Saturday is built in halves, then a half simulation in week 7. Week 8 is a lighter week.
Week 5
~32 km- Tuesday
- 5 × 1 km at threshold (7/10), 90 s rest
- Wednesday
- Heavy Strength A + sled push and pull
- Thursday
- 30 to 45 min easy
- Saturday
- Half A: 1 km + SkiErg, 1 km + sled push, 1 km + sled pull, 1 km + burpee broad jumps
- Sunday
- 70 min easy
Week 6
~35 km- Tuesday
- 4 × 1.5 km at threshold (7/10), 2 min rest
- Wednesday
- Strength B + heavy farmers and lunges
- Thursday
- 30 to 45 min easy
- Saturday
- Half B: 1 km + rower, 1 km + farmers, 1 km + lunges, 1 km + wall balls
- Sunday
- 75 min easy
Week 7
~37 km- Tuesday
- 6 × 1 km at target race pace, 60 s rest
- Wednesday
- Moderate Strength A
- Thursday
- 30 to 45 min easy
- Saturday
- Half simulation: 8 × (500 m + station) at race loads, 85 % effort
- Sunday
- 80 min easy
Week 8
Lighter week~25 km- Tuesday
- Tempo 25 min, effort 7/10
- Wednesday
- Light strength
- Thursday
- 30 to 45 min easy
- Saturday
- 4 clean stations, no timing
- Sunday
- 55 min easy
Specific work, running under fatigue. Hold your target pace on every kilometre, even after the stations. Full simulation in week 7. Week 8 is a lighter week.
Week 5
~50 km- Monday
- 50 min easy + 10 min core
- Tuesday
- 6 × 1 km at high threshold, 60 s rest
- Wednesday
- Heavy strength + sled push and pull, 8 × 12.5 m
- Thursday
- Tempo 35 min
- Saturday
- Half A then half B at race load, 10 min rest in between
- Sunday
- 95 min easy
Week 6
~54 km- Monday
- 50 min easy + 10 min core
- Tuesday
- 5 × 1.5 km, effort 8/10, 75 s rest
- Wednesday
- Strength + heavy farmers and lunges, 100 wall balls
- Thursday
- Tempo 3 × 12 min, 2 min rest
- Saturday
- Half simulation: 8 × (500 m + station) at race load, 90 % effort
- Sunday
- 100 min easy
Week 7
~58 km- Monday
- 50 min easy + 10 min core
- Tuesday
- 8 × 1 km at target race pace, 45 s rest
- Wednesday
- Moderate strength: sled, carry, lunges
- Thursday
- Tempo 40 min
- Saturday
- Full simulation: 8 × 1 km + 8 stations, 92 % effort, note all 8 splits
- Sunday
- 105 min easy
Week 8
Lighter week~42 km- Monday
- 40 min easy + core
- Tuesday
- 5 × 800 m, effort 8/10
- Wednesday
- Light strength
- Thursday
- Tempo 25 min
- Saturday
- 4 stations at race load, no timing
- Sunday
- 70 min easy
Phase 3 · Weeks 9 to 12
Simulation and race. Repeat the full race at a comfortable pace, then arrive fresh. The plan assumes the race on the weekend of week 12.
Week 9
~20 km- Tuesday
- 25 min continuous easy run
- Thursday
- Moderate strength at 70 %
- Saturday
- Full simulation at a comfortable pace: 8 × 1 km (run-walk allowed) + 8 stations at 60-70 % of the loads
- Sunday
- 50 min walk or bike
Week 10
~22 km- Tuesday
- 30 min continuous easy run
- Thursday
- Sled, carry and lunges at 70 % of race load
- Saturday
- Half A then half B, 15 min rest in between
- Sunday
- 55 min easy
Week 11
~14 km- Tuesday
- 20 min easy run + 4 × 100 m strides
- Thursday
- Short strength, 2 sets
- Saturday
- 8 × (500 m + station) at 60 %, very clean
- Sunday
- Rest or 30 min walk
Week 12
Race week~8 km- Tuesday
- 20 min easy jog
- Thursday
- Very light strength, 20 min
- Saturday
- Friday: rest. Saturday or Sunday: RACE
- Sunday
- Rest
Simulations, taper, race. Repeat the full race, set your pace, then arrive fresh. The plan assumes the race on the weekend of week 12; shift it if your date is different.
Week 9
~32 km- Tuesday
- 5 × 1 km at target race pace, 60 s rest
- Wednesday
- Moderate Strength A
- Thursday
- 30 to 45 min easy
- Saturday
- Full simulation: 8 × 1 km + 8 stations, 90 % effort, note all 8 splits
- Sunday
- 60 min easy
Week 10
~34 km- Tuesday
- Tempo 30 min, effort 7/10
- Wednesday
- Sled, carry and lunges at race loads, reduced volume
- Thursday
- 30 to 45 min easy
- Saturday
- Half A then half B at race pace, 15 min rest in between
- Sunday
- 70 min easy
Week 11
~24 km- Tuesday
- 4 × 1 km at race pace, 90 s rest
- Wednesday
- Short strength, 2 heavy sets
- Thursday
- 30 to 45 min easy
- Saturday
- 8 × (500 m + station) at 70 %, very clean
- Sunday
- 50 min easy
Week 12
Race week~12 km- Tuesday
- 20 min easy + 4 × 200 m strides
- Wednesday
- Very light strength
- Thursday
- 20 min easy + 3 accelerations
- Saturday
- Friday: rest. Saturday or Sunday: RACE
- Sunday
- Rest
Delivery, taper. Deliver the full race, then arrive fresh. The plan assumes the race on the weekend of week 12.
Week 9
~56 km- Monday
- 45 min easy + core
- Tuesday
- 6 × 1 km at target race pace, 45 s rest
- Wednesday
- Moderate strength: 3 heavy sets + sled
- Thursday
- Tempo 30 min
- Saturday
- Full simulation at 95 %: 8 × 1 km + 8 stations, race loads
- Sunday
- 80 min easy
Week 10
~52 km- Monday
- 40 min easy + core
- Tuesday
- 5 × 1 km at race pace, 60 s rest
- Wednesday
- Sled, carry and lunges at race load, reduced volume
- Thursday
- Tempo 25 min
- Saturday
- Half A then half B, 10 min rest in between
- Sunday
- 75 min easy
Week 11
~38 km- Monday
- 40 min easy
- Tuesday
- 4 × 1 km at race pace, 75 s rest
- Wednesday
- Short strength, 2 heavy sets
- Thursday
- Tempo 20 min
- Saturday
- 8 × (500 m + station) at 75 %, very clean
- Sunday
- 50 min easy
Week 12
Race week~20 km- Monday
- 20 min easy
- Tuesday
- 20 min easy + 4 × 200 m strides
- Wednesday
- Very light strength
- Thursday
- 20 min easy + 3 accelerations
- Saturday
- Friday: rest. Saturday or Sunday: RACE
- Sunday
- Rest
The 8 stations and their loads
A Hyrox race is 8 × (1 km run + 1 station), in a fixed order. 2026/27 loads; sleds include their own weight.
- 1 km run1 SkiErg1,000 m
- 1 km run2 Sled push50 m
- 1 km run3 Sled pull50 m
- 1 km run4 Burpee broad jumps80 m
- 1 km run5 Rower1,000 m
- 1 km run6 Farmers carry200 m
- 1 km run7 Sandbag lunges100 m
- 1 km run8 Wall balls100 reps
Loads by category
Open women Open men Pro men
Sled push 50 m
Sled pull 50 m
Farmers carry 200 m
Sandbag lunges 100 m
Wall balls 100 reps
SkiErg, rower and burpee broad jumps: no external load, the same for everyone. Pro women carry the same loads as Open men. Check the distances, the wall ball target heights and the number of reps in the official rulebook on hyrox.com. From 26/27, not completing a station means disqualification.
Technique and training work
| Station | Key work | Technique point |
|---|---|---|
| 1. SkiErg 1,000 m | 5 × 250 m, start 5 % below your max | Pull with your hips and back, not just your arms. |
| 2. Sled push 50 m | 4 × 12.5 m at race load, 60 s rest | Low body, straight arms, short fast steps, do not stop. |
|
3. Sled pull 50 m | 4 × 12.5 m, 60 s rest | Sit low, heels anchored, pull hand over hand without standing up. |
| 4. Burpee broad jumps 80 m | 5 × 16 m | A steady jump, not a maximal one; chest to the floor quickly. |
| 5. Rower 1,000 m | 4 × 250 m | Drive hard with the legs, steady stroke rate. |
| 6. Farmers carry 200 m | 4 × 50 m | Short steps, tight grip, do not put them down mid-way. Load per hand. |
| 7. Sandbag lunges 100 m | 4 × 25 m | Back knee touches the floor, torso upright. |
| 8. Wall balls 100 reps | 5 × 20 then 4 × 25 | Sets of 10 to 15, 3 to 5 s pauses, full squat. |
Strength sessions and recommended loads
Beginner strength 1
Full body, light loads.
- Goblet squat 3 × 10
- Forward lunges 3 × 8 per leg
- Dumbbell row 3 × 10
- Bench push-ups 3 × 8
- Sandbag carry 3 × 30 m
- Plank 3 × 20 s
Beginner strength 2
Full body, with the stations.
- Light Romanian deadlift 3 × 10
- Dumbbell press 3 × 10
- Lat pulldown 3 × 10
- Wall balls 3 × 10
- Light sled 4 × 12.5 m
- Light farmers 3 × 30 m
At first, train at 50 to 70 % of Open men's loads: sled push about 75 to 105 kg (50 to 70 % of 152 kg, sled included), farmers 2 × 12 to 16 kg, sandbag 10 kg, ball 4 kg. Add weight only when your technique stays clean.At first, train at 50 to 70 % of Open women's loads: sled push about 50 to 70 kg (50 to 70 % of 102 kg, sled included), farmers 2 × 8 to 11 kg, sandbag 5 to 7 kg, ball 3 kg. Add weight only when your technique stays clean.
Strength A · Wednesday
Lower body and pulling.
- Squat 4 × 6
- Romanian deadlift 3 × 8
- Walking lunges 3 × 10 per leg
- Horizontal row 3 × 10
- Heavy farmers carry 4 × 40 m
- Finisher: 3 × 12.5 m sled push at race load
Strength B · Wednesday
Upper body and core.
- Bench or overhead press 4 × 6
- Pull-ups 4 × 6 to 8
- Sled pull 4 × 12.5 m
- Plank 3 × 45 s
- Sandbag lunges 3 × 20 m
- 50 wall balls in sets of 10 to 15
Your category loads (Open men): sled push 152 kg, sled pull 103 kg, farmers 2 × 24 kg, sandbag 20 kg, ball 6 kg. Train at these loads from phase 2; before that, build up gradually: technique first, weight second.Your category loads (Open women): sled push 102 kg, sled pull 78 kg, farmers 2 × 16 kg, sandbag 10 kg, ball 4 kg. Train at these loads from phase 2; before that, build up gradually: technique first, weight second.
Heavy lower body · Wednesday
Lower body and sled.
- Squat 5 × 5
- Deadlift 4 × 5
- Weighted walking lunges 4 × 8
- Heavy sled push 6 × 12.5 m
- Heavy farmers 6 × 50 m
- Plank 3 × 60 s
Heavy upper body · Wednesday
Upper body and wall balls.
- Bench press 5 × 5
- Weighted pull-ups 4 × 6
- Barbell row 4 × 8
- Heavy sled pull 6 × 12.5 m
- 100 wall balls in sets of 15 to 25
- Plank 3 × 60 s
If you aim for the Pro category, train at Pro loads from phase 1: sled push 202 kg, sled pull 153 kg, farmers 2 × 32 kg, sandbag 30 kg, ball 9 kg.If you aim for the Pro category, train from phase 1 at Pro women's loads, identical to Open men's: sled push 152 kg, sled pull 103 kg, farmers 2 × 24 kg, sandbag 20 kg, ball 6 kg. In Open you carry 102 kg, 78 kg, 2 × 16 kg, 10 kg and 4 kg.
Race day: strategy, nutrition, recovery
Race strategy
- Run at a pace where you can talk. You may walk briskly after a station: the goal is to finish.
- Do not get dragged along by those who start fast around you.
- Split the stations into small sets (wall balls by 8 to 10, lunges by 10 m) and keep breathing.
- Check your watch rarely: set 2 landmarks (km 4 and station 6) and that is all.
Race strategy
- Run the first two kilometres 5 to 10 s/km slower than your target pace (rule of thumb): most athletes start too fast.
- Hold the same rhythm from km 1 to km 8, even if your legs feel heavy after the sled.
- Move quickly between running and station: a second of transition is worth a second of running.
- On wall balls, split into short sets from the very first rep.
Race strategy
- Aim for 4:30 to 4:50 per km over the 8 km, including right after the stations. The first two km never go faster than your target pace.Aim for a steady pace over the 8 km, including right after the stations: calibrate it on your 1 km repeats at race pace. The first two km never go faster than that pace.
- Transitions: elites spend 4 to 5 min in total between stations, against 7 to 8.5 min for an intermediate athlete. Plan your path between each station.
- Plan how you spread your effort: SkiErg and sled push under control, push on the rower, manage the lunges, then wall balls in fixed sets.
- Stay in control until km 6, then speed up if you feel good.
Nutrition (general guidelines)
- For a race of about 90 min: 30 to 60 g of carbohydrates per hour (gel or drink).
- Test them from week 5 on your Saturday specific sessions.
- A carbohydrate-rich meal 2 to 3 h before the start.
- Nothing new on race day.
Recovery
Sleep 7 to 9 h, keep your two rest days and respect the lighter weeks (4, 8 and 11-12). Pain that lasts more than 3 to 4 days deserves a physio's or doctor's opinion before you carry on.