Running
Mon · 1 km Repeats (Tempo)
~50 minRunning
Main work
1 km Intervals
5 × 1 km · Rest 45s
@ 5:30–5:45/km
INTERMEDIATEFREE PROGRAMME
14-Week Intermediate HYROX Programme
A 14-week programme that takes a competent finisher to race-pace sharpness. 4 hard sessions plus 2 optional aerobic days per week. Race-pace intervals, compromised running blocks, full HYROX simulations, and benchmarks at Week 1, 7 and 12.
14 weeks
Duration
4 sessions + 2 optional
Frequency
50–75 min
Session Length
75–100 min
Target Race Time
Who This Is For
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.
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 · Base
Establish tempo running pace, strength baselines, and station times. Saturday Week 1 is your baseline benchmark.
Week 1 — Find Your Baseline
Establish running pace, strength baselines, and station times. Saturday is your baseline benchmark.
Strength
Tue · Compound Strength (Build Phase)
~50 minStrength
Main work
Optional Z2
Wed · Optional Aerobic (Z2)
~40 minOptional Z2
Main work
Continuous Z2 · Conversational Pace · Pick Any Modality
40 min
continuous Z2 · conversational pace · pick any modality
Stations
Thu · 5-Station Circuit + Short Runs
~55 minStations
Main work
Easy Run
200 m
Easy Run
200 m
Easy Run
200 m
Easy Run
200 m
Easy Run
200 m
Optional Z2
Fri · Optional Aerobic (Z2)
~40 minOptional Z2
Main work
Continuous Z2 · Conversational Pace · Pick Any Modality
40 min
continuous Z2 · conversational pace · pick any modality
SimulationBENCHMARK
Sat · Intermediate HYROX Benchmark
~45 minSimulation
Your 6-station benchmark. Record total time — re-tested at Week 7 and Week 12.
Clock running — no rest between elements. Go 80% effort this first time. Pace runs at your projected race pace. Record total time.
Main work
Run
400 m
@ race pace
Run
400 m
Run
400 m
Run
400 m
Run
400 m
Run
400 m
Rest
Sun · Rest
Full recovery.
Personalised Pro Plan
Want this built for you?
This intermediate plan works for every intermediate 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 7 | Race Day |
|---|---|---|---|
| SkiErg 1000 m | 4:45–5:00 | 4:20–4:35 | 4:05–4:20 |
| Sled Push 50 m (moderate) | 0:55–1:10 | 0:45–0:55 | 0:35–0:45 |
| Rowing 500 m | 2:00–2:10 | 1:50–2:00 | 1:40–1:50 |
| Wall Balls × 40 | 2:30–2:50 | 2:10–2:30 | 1:55–2:10 |
| Farmers Carry 200 m | 1:15–1:25 | 1:05–1:15 | 1:00–1:10 |
| 400 m run (between stations) | 2:00–2:10 | 1:50–2:00 | 1:40–1:50 |
| 6-Station benchmark total | 38–45 min | 33–40 min | 28–34 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.
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.