Intermediate Hyrox Programme
A 10-week programme for athletes targeting a competitive Hyrox finish. Focuses on race-pace running, station efficiency under fatigue, and dialling in transitions.
Who This Is For
Athletes who train regularly and have completed at least one Hyrox or similar endurance event
Weekly Breakdown
Select a week to see every session. Each phase builds on the previous one.
Establish running pace, benchmark every station
Day 1: Tempo Running + SkiErg
Running
4 x 1km @ tempo pace (5:45-6:00/km), 90s walk between
3 x 1000m @ steady effort (target 4:00-4:30), 2 min rest
Day 2: Station Benchmark Day
Station Benchmarks (race weight, full distance — record every time)
3 min rest between each exercise
50m @ race weight — record time
50m @ race weight — record time
80m — record time
1000m — record time
100 reps @ race weight — record time
200m @ race weight — record time
100m @ race weight — record time
(Save all times — these are your baseline benchmarks)
Day 3: Endurance Run + Row
Running
5km steady @ 6:00-6:15/km
3 x 1000m @ 2:00-2:10/500m pace, 2 min rest
Day 4: Strength & Power
4 x 6 @ heavy
3 x 8
4 x 8-10
4 x 100m @ race weight
3 x 50m @ race weight
Active Recovery Day
Day 5: Active RecoveryLight movement today promotes blood flow and speeds recovery.
Your Adaptive Intermediate Programme
Performance Benchmarks
Track your progress against these targets. Consistent training should see steady improvement across all stations.
| Station | Week 1 | Week 5 | Race Day |
|---|---|---|---|
| 1km Run (avg) | 6:15 | 5:50 | 5:30-6:00 |
| SkiErg 1000m | 5:00 | 4:30 | 4:00-5:00 |
| Sled Push 50m | 3:00 | 2:30 | 2:30-3:30 |
| Sled Pull 50m | 3:00 | 2:30 | 2:30-3:30 |
| Burpee Broad Jump 80m | 6:00 | 5:00 | 5:00-6:00 |
| Rowing 1000m | 4:30 | 4:15 | 4:00-5:00 |
| Farmers Carry 200m | 2:30 | 2:10 | 2:00-2:30 |
| Wall Balls 100 reps | 5:00 | 4:00 | 3:00-4:00 |
| Total Race Time | N/A | 85-100 min | 75-100 min |