Running
Mon · Easy Zone 2 Run
~30 minRunning
Main work
Easy Zone 2 Run
25 min · Rest 1 min whenever your breathing rises
continuous
BEGINNERFREE PROGRAMME
16-Week Beginner HYROX Programme
A 16-week, aerobic-first programme that builds a genuine engine before HYROX intensity. Easy Zone 2 work (run or bike) is the spine, with progressive strength twice a week for the station muscle groups. Stations are learned as technique first; compromised running is earned, not rushed — it only appears in Week 9 once your base is built. Deload weeks (4, 8, 12) keep it sustainable, and a gentle aerobic baseline in Week 1 means you're never redlined on day one.
16 weeks
Duration
6 sessions/week (3 easy aerobic · 2 strength · 1 HYROX) + 1 rest
Frequency
30–60 min
Session Length
100–120 min
Target Race Time
Who This Is For
First-time HYROX racers or anyone rebuilding fitness. You can cover ~25–30 min on foot or a bike at an easy pace. No strength background needed — we build it. Short on time? Protect the two strength days and the long Zone 2 session; the rest flexes.
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 1–5 · Aerobic Base + Foundations
Before volume or intensity, we build the engine and the movements. Lots of easy Zone 2 (run + bike), foundational strength, and station technique. No compromised running yet — the base comes first.
Week 1 — Build the Base
The single most important block of the whole programme starts here: your aerobic engine. Easy Zone 2 work, gentle strength, and a relaxed baseline test. Go slower than feels natural — that's the point.
Strength
Tue · Strength Foundations A
~50 minStrength
Main work
Running
Wed · Easy Zone 2 Bike
~30 minRunning
Main work
Easy Zone 2 Bike
25 min
steady (Peloton or any bike)
Stations
Thu · Stations — Meet the First Four
~40 minStations
Main work
Strength
Fri · Strength Foundations B
~50 minStrength
Main work
RunningBENCHMARK
Sat · Aerobic Baseline (Benchmark)
~40 minRunning
Your starting line: how far can you cover in 30 minutes at an easy, conversational pace?
This is NOT a race. Keep it conversational the whole way — walk whenever your breathing rises. Record distance + average pace (and average heart rate if your watch shows it). This is the number your engine will beat in 6 weeks.
Main work
Easy Effort
30 min
continuous, conversational pace (run or bike, your choice)
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 |
|---|---|---|---|
| 30-min easy effort (distance covered) | baseline | +10–15% | +20–30% |
| SkiErg 500 m | — | 2:30–2:50 | 2:20–2:40 |
| Wall Balls × 20 | — | 1:20–1:40 | 1:05–1:25 |
| Farmers Carry 100 m | — | 0:50–1:00 | 0:45–0:55 |
| Mini-HYROX total time | — | 22–27 min | 19–23 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.