Hyrox Training Programmes
Three free structured programmes for every level. Choose the plan that matches your experience and target race time.
A 16-week structured programme that takes a first-time racer from base-building to race-ready. 4 hard sessions plus 2 optional aerobic days per week. Coach notes, warm-ups, cooldowns, and benchmarks at Week 1, 8 and 14.
First-time HYROX racers, returning athletes, or anyone building back from a layoff. Can run 3–4 km at easy pace; comfortable with basic bodyweight movements.
A 14-week programme that takes a competent finisher to race-pace sharpness. 4 hard sessions plus 2 optional aerobic days per week. Race-pace intervals, compromised running blocks, full HYROX simulations, and benchmarks at Week 1, 7 and 12.
Athletes who've completed a HYROX before, or runners with baseline strength chasing a sub-100 finish. Comfortable with 5 km runs, barbell compound lifts, all 8 stations at moderate weight.
A 12-week periodised programme for athletes chasing sub-75 HYROX. 4 hard sessions + 2 optional aerobic. Hypertrophy → heavy strength → race specificity. Half-HYROX benchmarks at Weeks 1, 6 and 10. Full HYROX simulations in Specificity block.
Competitive HYROX athletes chasing sub-75 min. Prior race experience, comfortable with barbell compound lifts, all stations at full race weights, running 5 km sub-25 min.
Starting from zero?
Our free 24-week Couch to Hyrox programme takes you from no fitness to race day -- 6 phases, daily workouts, and coach notes included.
Not sure which plan is right for you?
Take our free 5-question fitness assessment to find your Hyrox level and get a personalised programme recommendation.
Plan Comparison
See how each programme stacks up across key training metrics.
| Beginner | Intermediate | Advanced | |
|---|---|---|---|
| Duration | 16 weeks | 14 weeks | 12 weeks |
| Sessions / Week | 4 + 2 optional | 4 + 2 optional | 4 + 2 optional |
| Session Length | 40–60 min | 50–75 min | 60–90 min |
| Run Pace Target | 7:00–7:30/km | 5:30–6:00/km | 4:50–5:10/km |
| Benchmarks | W1 · W8 · W14 | W1 · W7 · W12 | W1 · W6 · W10 (half-HYROX) |
| Race Simulations | Mini-HYROX × 3 + half-HYROX W12 | Half + full HYROX sims | Half-HYROX × 3 + full sims |
| Strength Training | Bodyweight → compound lifts | Compound lifts (3 × 5 heavy) | Periodised (hypertrophy → power) |
| Target Finish Time | 100–120 min | 75–100 min | Under 75 min |