You don't need to train like a professional athlete to perform well at Hyrox. Most competitive finishers train 4–5 times per week in sessions of 45–75 minutes. The key is consistency and specificity — not volume.
A Realistic Weekly Structure
Monday: Strength session (45–60 min) focusing on squat, deadlift, and press patterns. Tuesday: Easy 5km run at conversational pace. Wednesday: Hyrox-specific session — practise 2–3 stations with running between them. Thursday: Rest or light mobility. Friday: Upper-body strength + core. Saturday: Long run (8–10km) or a Hyrox simulation workout. Sunday: Rest.
Morning vs Evening Training
Train whenever you can be consistent. If you're a morning person, 6am sessions before work remove the risk of evening fatigue or work overruns cancelling your training. If evenings work better, that's fine — just protect the time in your calendar like a meeting.
The Non-Negotiable Sessions
If you can only do three sessions a week, make them: one strength session, one running session, and one Hyrox-specific session. These three cover the core demands of the race. Everything else is bonus volume.
Recovery Matters More Than You Think
Sleep 7–8 hours. Eat enough protein (1.6–2g per kg bodyweight). Don't add extra sessions when you're tired — you'll just accumulate fatigue without adaptation. Two quality sessions beat four mediocre ones every time.
Use Our Tools
Our training programmes are designed for real-life schedules. The beginner plan is 4 sessions per week; the advanced plan is 5–6. Our workout generator lets you create a single session based on your available time and equipment — perfect for busy weeks when you need a quick, targeted workout.