Running
Mon · Easy Base Run
~45 minRunning
Main work
Easy Run
4 km · Rest 30s if HR spikes
@ 7:00–7:30/km
BEGINNERFREE PROGRAMME
16-Week Beginner HYROX Programme
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.
16 weeks
Duration
4 sessions + 2 optional
Frequency
40–60 min
Session Length
100–120 min
Target Race Time
Who This Is For
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.
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 1–4 · Foundation
Before volume or intensity, we build movement patterns and an aerobic base. Your job: show up, move clean, stay honest about effort.
Week 1 — Learn the Movements
Introduce yourself to the 8 stations at sub-maximal effort. Establish your easy running pace. No heroes.
Strength
Tue · Strength Foundations
~50 minStrength
Main work
Optional Z2
Wed · Optional Aerobic (Z2)
~30 minOptional Z2
Main work
Continuous Z2 · Conversational Pace · Pick Any Modality
30 min
continuous Z2 · conversational pace · pick any modality
Stations
Thu · Stations Introduction
~35 minStations
Main work
Optional Z2
Fri · Optional Aerobic (Z2)
~30 minOptional Z2
Main work
Continuous Z2 · Conversational Pace · Pick Any Modality
30 min
continuous Z2 · conversational pace · pick any modality
SimulationBENCHMARK
Sat · Beginner Mini-HYROX (Benchmark)
~40 minSimulation
Your baseline score. Record your total time — we'll retest at Week 8 and Week 14.
Clock running — no rest between elements. Go 75% effort this first time. This is a measuring stick, not a test. Your Week 14 score is what matters. Record total time.
Main work
Easy Run
400 m
Easy Run
400 m
Easy Run
400 m
Easy Run
400 m
Rest
Sun · Rest
Full recovery.
Personalised Pro Plan
Want this built for you?
This beginner plan works for every beginner 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 8 | Race Day |
|---|---|---|---|
| SkiErg 500 m | 2:45–3:00 | 2:30–2:45 | 2:20–2:35 |
| Wall Balls × 20 | 1:30–1:45 | 1:15–1:30 | 1:05–1:20 |
| Farmers Carry 100 m | 0:55–1:05 | 0:50–0:55 | 0:45–0:50 |
| 400 m run (between stations) | 2:45–3:00 | 2:30–2:45 | 2:15–2:30 |
| Mini-HYROX total time | 25–30 min | 22–26 min | 19–22 min |
Other Training Programmes
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.
Advanced Programme
12 weeks · 4 sessions + 2 optional · Target: Under 75 min
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.