Running
Mon · 5 × 1 km Race Pace
~45 minRunning
Main work
1 km Intervals
5 × 1 km
@ race pace (~4:50–5:00/km, jog 45s between)
ADVANCEDFREE PROGRAMME
12-Week Advanced HYROX Programme
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.
12 weeks
Duration
4 sessions + 2 optional
Frequency
60–90 min
Session Length
Under 75 min
Target Race Time
Who This Is For
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.
This plan works for everyone — Pro builds one just for you.
Personalised plan built around your race date, weak stations, and schedule. Answer 7 questions in under 3 minutes.
Weekly Breakdown
Select a week to see every session. Each phase builds on the previous one.
Weeks 1–3 · Strength + Base
Hypertrophy strength, aerobic base, station baselines. Saturday Week 1 is your half-HYROX benchmark.
Week 1 — Benchmark + Base
Establish baselines. High-volume aerobic running. Hypertrophy strength. Saturday half-HYROX benchmark.
Strength
Tue · Strength — Hypertrophy (4 × 8)
~55 minStrength
Main work
Optional Z2
Wed · Optional Aerobic (Z2)
~50 minOptional Z2
Main work
Continuous Z2 · Conversational Pace · Pick Any Modality
50 min
continuous Z2 · conversational pace · pick any modality
Stations
Thu · 6-Station Race Pace + 400 m Runs
~45 minStations
Main work
Run
400 m
@ race pace
Run
400 m
Run
400 m
Run
400 m
Run
400 m
Run
400 m
Optional Z2
Fri · Optional Aerobic (Z2)
~50 minOptional Z2
Main work
Continuous Z2 · Conversational Pace · Pick Any Modality
50 min
continuous Z2 · conversational pace · pick any modality
SimulationBENCHMARK
Sat · Half-HYROX Benchmark (race weight)
~55 minSimulation
Your half-HYROX baseline at full race weights. Record total time and station splits. Re-tested Weeks 6 and 10.
Clock running — full HYROX format, half length. Pace the first km like race day — do not go out hot. Full race weights. Record total time + each station split.
Main work
Run
1 km
@ race pace
Run
1 km
Run
1 km
Run
1 km
Run
1 km
Rest
Sun · Rest
Full recovery.
Personalised Pro Plan
Want this built for you?
This advanced plan works for every advanced athlete. Your Pro plan works for you specifically.
Free Plan
- Same plan for every athlete
- Static — no adaptation
- Generic pacing targets
- No weak-station priority
Personalised Pro Plan
- Built around your race date + weak stations
- Adapts weekly to missed sessions and new PBs
- Race-day pacing personalised to your targets
- Weekly schedule matched to your training days
Build my personalised plan
7 questions · under 3 minutes · plan ready instantly
Performance Benchmarks
Track your progress against these targets. Consistent training should see steady improvement across all stations.
| Station | Week 1 | Week 6 | Race Day |
|---|---|---|---|
| SkiErg 1000 m | 4:00–4:15 | 3:50–4:00 | 3:40–3:50 |
| Sled Push 50 m (race weight) | 0:45–0:55 | 0:38–0:45 | 0:32–0:38 |
| Sled Pull 50 m (race weight) | 0:50–1:00 | 0:42–0:50 | 0:35–0:42 |
| Burpee Broad Jumps 80 m | 3:15–3:45 | 2:50–3:15 | 2:30–2:50 |
| Rowing 1000 m | 3:50–4:05 | 3:40–3:50 | 3:30–3:40 |
| Farmers Carry 200 m (race weight) | 1:00–1:10 | 0:55–1:00 | 0:50–0:55 |
| Sandbag Lunges 100 m (race weight) | 3:30–4:00 | 3:10–3:30 | 2:50–3:10 |
| Wall Balls × 100 (race weight) | 4:30–5:00 | 4:05–4:30 | 3:45–4:05 |
| 1 km run (between stations) | 4:50–5:05 | 4:45–4:55 | 4:40–4:50 |
| Half-HYROX total | 38–43 min | 35–39 min | 32–36 min |
Other Training Programmes
Beginner Programme
16 weeks · 4 sessions + 2 optional · Target: 100–120 min
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.
Intermediate Programme
14 weeks · 4 sessions + 2 optional · Target: 75–100 min
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.