What is a good beginner Hyrox time?

Beginner athletes typically target a finish time of 100-120 minutes. This programme is designed for first-time hyrox racers, fitness enthusiasts new to competition.

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

This beginner programme runs for 8 weeks at 3-4 days/week. Sessions are 45-60 minutes long and include running, station-specific work, strength training, and race simulations.

What does the beginner 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.

BEGINNERFREE PROGRAMME

Beginner Hyrox Programme

A structured 8-week plan for first-time Hyrox racers. Build strength, endurance, and confidence across all 8 stations with progressive overload and race simulations.

8 weeks

Duration

3-4 days/week

Frequency

45-60 minutes

Session Length

100-120 minutes

Target Race Time

Beginner100-120 minutes Intermediate75-100 minutes AdvancedUnder 75 minutes

Who This Is For

First-time Hyrox racers, fitness enthusiasts new to competition

Weekly Breakdown

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

Weeks 1-2

Weeks 3-4

Weeks 5-6

Weeks 7-8

Weeks 1-2

Movement patterns, basic conditioning, technique

Day 1: Running + Cardio Endurance

Running·4 exercises

10 min easy jog, then leg swings (10 each side), high knees (20m), butt kicks (20m)

Main

Running

3 x 1km @ easy pace (7:00-7:30/km), 2 min walk between

SkiErg technique

3 x 500m @ moderate pace (2:30-3:00/500m), focus on lat engagement, 90s rest

Cool-down

5 min walk, then quad stretch (30s each side), hamstring stretch (30s each side), calf stretch (30s each side)

Day 2: Strength Foundations

Strength·8 exercises

5 min easy row or bike, then arm circles (10 each direction), bodyweight squats (15), push-ups (10), band pull-aparts (15)

Main

5 x 25m @ light weight — focus on low body angle, driving through toes

5 x 25m @ light weight — hand-over-hand, keep tension on the rope

3 x 10

3 x 10 @ light dumbbell

3 x 8

3 x 15 @ light ball (6/4 kg)

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: Hybrid Conditioning

Station / Hybrid·3 exercises

400m easy jog, then leg swings (10 each side), arm circles (10 each direction), bodyweight squats (10), push-ups (8)

Main

Circuit — 3 rounds of

Rowing 500m @ moderate pace (2:10-2:20/500m), Farmers Carry 100m @ light weight (16/12 kg per hand), Sandbag Lunges 10 reps each leg @ light sandbag. Rest 90s between rounds

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 4 (Optional): Active Recovery

Light movement today promotes blood flow and speeds recovery.

30 min easy walk outdoors at conversational pace

Yoga flow: 15 min — cat-cow (10 reps)

downward dog (30s)

warrior I (30s each side)

pigeon pose (30s each side)

child's pose (60s)

Your Adaptive Beginner 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 4	Race Day
1km Run (avg)	8:00	7:30	7:00-7:30
SkiErg 1000m	7:00	6:30	5:30-7:00
Sled Push 50m	5:00	4:00	3:30-5:00
Sled Pull 50m	5:00	4:00	3:30-5:00
Burpee Broad Jump 80m	9:00	8:00	7:00-9:00
Rowing 1000m	6:30	6:00	5:00-7:00
Farmers Carry 200m	4:00	3:30	3:00-4:00
Wall Balls 100 reps	7:00	6:00	5:00-6:00
Total Race Time	N/A	110-125 min	100-120 min

Other Training Programmes

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

Advanced Programme

12 weeks · 5-6 days/week · Target: Under 75 minutes

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

Calculate Your Race Splits for 100-120 minutes Not sure which plan? Take the quiz