12-Week Hyrox Training Plan: Week-by-Week Schedule

Twelve weeks is the most common block for Hyrox preparation: enough time to build your running volume, learn the 8 stations and arrive at the start line rested. This Hyrox training plan is designed for your first race or for beating your Open time, with 4 sessions a week and a 3-day option if you are short on time.

The 4 blocks of the plan

A typical week

With 3 days: drop Monday's strength session and add 2-3 strength exercises at the end of Thursday's Hyrox session. Keep the long run and the quality run: running is 50-60% of your final time.

Week-by-week plan

Hyrox pace is the pace you will run on race day, usually 20-40 seconds per km (30-60 seconds per mile) slower than your 10K pace. Work it out from your goal time with the Hyrox calculator and split it by segment with the Hyrox pacing calculator.

Weeks 1-4: base

• Running: almost everything in zone 2, at a pace where you can hold a conversation. Increase weekly volume by 10% at most.
• Strength (Monday): squats, Romanian deadlifts, lunges, dumbbell press and rows. 3 sets of 8-10 reps, stopping short of failure.
• Stations: technique, not fatigue. Learn to push the sled low, row with your legs and break wall balls into sets. There is detailed technique in our guides to the sled push and pull and to burpees, rowing, farmers carry and lunges.

Weeks 5-8: specific

• Compromised running: on Thursdays you run straight after each station. This is the closest thing to race day, because your legs arrive loaded at the next kilometer.
• Strength: drop to 2 sets and add loaded carries and movement: farmers carry, lunges with a sandbag or backpack, and sled pushes if your gym has a sled.
• Half simulation (week 6): 4 km and stations 1-4 at full volume. Write down your split for every segment: they help you fine-tune your goal.

Weeks 9-11: race prep

• Goal pace: intervals are run at the pace you will race, not faster. The aim is for that pace to feel automatic.
• 3/4 simulation (week 9): 6 km and stations 1-6, at race pace and with realistic Roxzone transitions. Do not race the full Hyrox in training: it is very fatiguing and teaches you little extra.
• Test everything for race day: shoes, clothing, breakfast and whatever you will take before the start. Timing and amounts are in our guide to Hyrox race day nutrition.
• If you are racing Doubles or Relay, train together at least once a week and practice your handovers. To set a goal time for the pair, see Hyrox Doubles and Relay times.

Week 12: taper

Cut your volume in half but keep some intensity so you do not feel flat: a few short intervals on Tuesday and an activation session on Thursday. Sleep more than usual, do not try anything new and save heavy strength work for after the race. Double-check the weights for your division in the Hyrox weights calculator so the sled holds no surprises.

How to adjust the plan to your level

To see what finish time is realistic for your current level, compare your 5K time with our Hyrox times by level. And if you want more sessions to vary your Thursdays, there is a list in Hyrox workouts and simulations.

Frequently asked questions

Can you prepare for Hyrox in 8 weeks?

Yes, if you already run about 20 km (12 miles) a week and do strength training. Start at week 5 of this plan. From zero, 8 weeks is enough to finish, but not to finish comfortably.

How many days a week should you train for Hyrox?

Three well-planned days are enough to finish a Hyrox. Four get you there in better shape, and more than five only pays off if you already have experience and sleep well.

Do I need a gym with a sled?

It helps, but it is not essential. You can replace the sled push with short hill sprints and the sled pull with band rows or dragging a weighted bag with a rope. Our Hyrox starter kit guide lists the equipment worth having at home.

Should I do a full simulation before the race?

You do not need to. A 3/4 simulation three weeks out gives you the information you need, and you recover in time to keep training in the weeks that follow.