10 weeksDuration
4-5 days/weekFrequency
50-75 minutesSession Length
65-85 minutesTarget Race Time
Who this is forAthletes who train regularly and have completed at least one Hyrox or similar endurance event
Weeks 1-2: Aerobic Base & Station Baselines
Establish running pace, benchmark every station
Day 1: Tempo Running + SkiErg
- Warm-up: 10 min easy jog
- Main: 4 x 1km @ tempo pace (5:15-5:30/km), 90s rest
- SkiErg: 3 x 1000m @ steady effort (target 4:00-4:30), 2 min rest
- Cool down: 5 min jog + stretch
Day 2: Station Benchmark Day
- Warm-up: 10 min dynamic movement
- Time trial every station at race weight, full distance (record all times)
- Sled Push 50m, Sled Pull 50m, Burpee Broad Jump 80m, Wall Balls 100 reps
- Cool down: 10 min stretch
Day 3: Endurance Run + Row
- 5km steady run @ 5:30-5:45/km
- Rowing: 3 x 1000m @ 1:55-2:00/500m pace, 2 min rest
Day 4: Strength & Power
- Back Squats: 4 x 6 @ heavy
- Romanian Deadlifts: 3 x 8
- Pull-ups: 4 x 8-10
- Farmers Carry: 4 x 100m @ race weight
- Sandbag Lunges: 3 x 50m @ race weight
Day 5: Active Recovery
- 30 min easy bike or swim
- 15 min mobility and foam rolling
Weeks 3-4: Race-Pace Intervals
Run at target pace, stations at target time
Day 1: Speed Intervals
- Warm-up: 10 min
- 6 x 800m @ 5:00-5:15/km, 60s rest
- SkiErg: 2 x 1000m @ race target, 90s rest
- Cool down: 5 min
Day 2: Station Pairings
- Warm-up: 10 min
- 3 rounds: Sled Push 50m + 1km run (no rest between)
- 3 rounds: Burpee Broad Jump 40m + Sled Pull 50m (no rest between)
- Cool down: 10 min
Day 3: Long Run
- 8-10km at 5:30-5:45/km
- Last 2km at race pace (5:00-5:15/km)
Day 4: Strength + Wall Balls
- Front Squats: 4 x 5 @ heavy
- Weighted Pull-ups: 3 x 6
- Wall Balls: 4 x 25 reps @ race weight (target 3:00-3:30 per set)
- Sandbag Lunges: 4 x 50m @ race weight
Day 5: Recovery
- 30 min easy cardio + stretching
Weeks 5-7: Combined Race Simulation
Run-to-station transitions, managing fatigue across 8 rounds
Day 1: Threshold Running
- Warm-up: 10 min
- 3 x 2km @ 5:00-5:15/km, 2 min rest
- Cool down: 5 min
Day 2: Half-Race Simulation
- 4 rounds of: 1km run + station (Rounds 1-4 in order)
- Record every split. Target consistent pacing, not best effort.
Day 3: Strength Under Fatigue
- 2km run @ race pace
- Immediately into: Sled Push 50m, Sled Pull 50m, 100 Wall Balls
- Then: 2km run @ race pace
- Immediately into: Farmers Carry 200m, Sandbag Lunges 100m
Day 4: SkiErg + Row Focus
- SkiErg: 4 x 500m @ hard effort (target sub-1:50/500m), 90s rest
- Rowing: 4 x 500m @ hard effort (target sub-1:50/500m), 90s rest
- Core circuit: 3 rounds of 20 V-ups, 30s plank, 15 hanging knee raises
Day 5: Easy Run + Mobility
- 5km easy run (6:00+/km)
- 15 min stretching
Weeks 8-10: Peak & Taper
Full race simulations, refine pacing, taper into race week
Week 8 — Day 1: Speed Sharpener
- 8 x 400m @ 4:45-5:00/km pace, 45s rest
- SkiErg: 1000m time trial
Week 8 — Day 2: Full Race Simulation
- Full 8-round Hyrox simulation at race weight
- Record every split. Compare to Week 1 benchmarks.
Week 8 — Day 3: Recovery
- Easy 3km run + foam rolling
Week 9 — Day 1: Reduced Volume Intervals
- 4 x 1km @ race pace, 2 min rest
- SkiErg: 2 x 500m @ hard
Week 9 — Day 2: Station Touch
- Every station at race weight, half distance, race pace
Week 9 — Day 3: Easy Run
- 4km easy + light mobility
Week 10 — Day 1
- 3 x 1km at race pace, 2 min rest. Light station work.
Week 10 — Day 3
- 2 x 500m easy run, light mobility. Prepare race kit.
Week 10 — Days 4-6
- Rest, then RACE DAY execution
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) | 5:45 | 5:20 | 5:00-5:30 |
| SkiErg 1000m | 4:30 | 4:10 | 4:00-5:00 |
| Sled Push 50m | 2:30 | 2:00 | 1:30-2:30 |
| Sled Pull 50m | 2:30 | 2:00 | 1:30-2:30 |
| Burpee Broad Jump 80m | 5:00 | 4:15 | 3:30-5:00 |
| Rowing 1000m | 4:15 | 3:55 | 3:45-5:00 |
| Farmers Carry 200m | 2:15 | 1:50 | 1:20-2:00 |
| Wall Balls 100 reps | 5:00 | 4:00 | 3:00-4:00 |
| Total Race Time | N/A | 75-85 min | 65-85 min |
Other Training Programmes