What is a good advanced Hyrox time?

Advanced athletes typically target a finish time of Under 75 minutes. This programme is designed for experienced hyrox racers targeting sub-75 minutes or a top-10% finish.

How many weeks do I need to train for Hyrox at advanced level?

This advanced programme runs for 12 weeks at 5-6 days/week. Sessions are 60-90 minutes long and include running, station-specific work, strength training, and race simulations.

What does the advanced Hyrox training plan include?

The plan includes 4 training phases with daily workouts, performance benchmarks for every station, race simulation sessions, and a taper protocol for race week. All workouts are free with no signup required.

ADVANCEDFREE PROGRAMME

Advanced Hyrox Programme

A 12-week high-performance programme for athletes chasing a competitive Hyrox time. Built around threshold training, station speed work under fatigue, and strategic pacing for race-day execution.

12 weeks

Duration

5-6 days/week

Frequency

60-90 minutes

Session Length

Under 75 minutes

Target Race Time

Beginner100-120 minutes Intermediate75-100 minutes AdvancedUnder 75 minutes

Who This Is For

Experienced Hyrox racers targeting sub-75 minutes or a top-10% finish

Weekly Breakdown

Select a week to see every session. Each phase builds on the previous one.

Weeks 1-3

Weeks 4-6

Weeks 7-9

Weeks 10-12

Weeks 1-3

Aerobic capacity, strength endurance, station speed baselines

Day 1: Threshold Running

Running·3 exercises

15 min progressive jog (start at 7:00/km, build to 5:30/km), then leg swings (10 each side), high knees (20m), A-skips (20m), 3 x 80m strides at 85%

Main

Running

5 x 1km @ threshold pace (5:00-5:15/km), 75s walk between

Cool-down

10 min easy jog slowing to walk, then quad stretch (30s each side), hamstring stretch (30s each side), calf stretch (30s each side)

Day 2: Station Speed Work

Station / Hybrid·5 exercises

5 min easy row, then arm circles (10 each direction), bodyweight squats (15), push-ups (10), band pull-aparts (15), bear crawls (20m)

Main

5 x 500m @ max sustainable (target sub-1:55/500m), 90s rest

3 x 40m for time, 2 min rest

Cool-down

5 min walk, then chest doorway stretch (30s each side), lat stretch (30s each side), quad stretch (30s each side), child's pose (60s)

Day 3: Long Run

Running·3 exercises

10 min easy jog, then hip circles (10 each direction), walking lunges (8 each leg), 3 x 60m strides at 75%

Main

Running

12km @ 5:45-6:00/km, final 3km at race pace (5:00-5:15/km)

Cool-down

5 min walk, then standing hip flexor stretch (30s each side), seated hamstring stretch (30s each side), pigeon stretch (30s each side)

Day 4: Max Strength

Strength·7 exercises

5 min bike, then leg swings (10 each side), thoracic rotations (8 each side), glute bridges (15), goblet squats (10 with moderate weight)

Main

5 x 5 @ 80-85% 1RM

4 x 5 @ 80% 1RM

4 x 6

3 x 200m @ race weight + 25%

3 x 50m @ race weight + 25%

Cool-down

5 min walk, then hamstring stretch (30s each side), shoulder stretch (30s each side), glute stretch (30s each side), chest opener stretch (30s)

Day 5: Race-Pace Brick

Station / Hybrid·6 exercises

10 min easy jog, then inchworms (5 reps), world's greatest stretch (3 each side), high knees (20m), 3 x 50m build-up runs

Main

3 rounds of the following (zero rest between movements, walk-back recovery only):

Running

1km @ 5:10/km

50m @ race weight

Cool-down

5 min walk, then foam roll quads and calves (2 min total), hamstring stretch (30s each side), hip flexor stretch (30s each side), shoulder stretch (30s each side)

Active Recovery Day

Day 6: Recovery

Light movement today promotes blood flow and speeds recovery.

30 min easy swim (mix freestyle and backstroke)

or 30 min easy bike at conversational pace

Foam rolling: quads (2 min)

hamstrings (2 min)

calves (2 min)

upper back (2 min)

lats (1 min each)

Stretching: hip flexors (30s each)

pigeon stretch (30s each)

thoracic rotations (30s each)

Your Adaptive Advanced Programme

Assessment-Based Start

Weak Station Focus

Adaptive Progression

Race-Day Strategy

Performance Benchmarks

Track your progress against these targets. Consistent training should see steady improvement across all stations.

Station	Week 1	Week 6	Race Day
1km Run (avg)	5:30	5:10	4:45-5:15
SkiErg 1000m	4:15	3:50	3:30-4:00
Sled Push 50m	2:15	1:45	1:30-2:00
Sled Pull 50m	2:15	1:45	1:30-2:00
Burpee Broad Jump 80m	4:30	3:45	3:30-4:30
Rowing 1000m	4:00	3:45	3:30-4:00
Farmers Carry 200m	2:00	1:40	1:20-1:40
Wall Balls 100 reps	4:00	3:30	3:00-3:30
Total Race Time	N/A	72-78 min	Under 75 min

Other Training Programmes

Beginner Programme

8 weeks · 3-4 days/week · Target: 100-120 minutes

First-time Hyrox racers, fitness enthusiasts new to competition

Intermediate Programme

10 weeks · 4-5 days/week · Target: 75-100 minutes

Athletes who train regularly and have completed at least one Hyrox or similar endurance event

Calculate Your Race Splits for Under 75 minutes Not sure which plan? Take the quiz