Quick answer
- A good 12-week Hyrox training plan has four phases: base (weeks 1 to 4) for easy running volume and station technique, build (weeks 5 to 8) for threshold running, strength endurance, and the first compromised runs, race-specific (weeks 9 to 10) for race-pace work and simulations, and a two-week taper (weeks 11 to 12).
- Train four to five times a week: two or three runs, one or two strength or station sessions, and one Hyrox session that mixes running and stations.
- Fuel each session: carbs before and after runs and simulations, 20 to 40 g of protein after strength, and 1.6 to 2.0 g of protein per kg a day.
5 key facts
- Running makes up about half of total Hyrox race time, and faster running explains most of the improvement at the top of the sport.
- Strength stations cost slower athletes the most time, so station work pays off more the further you are from the front.
- Running speed drops from the first kilometer to the eighth, and the Roxzone transitions are the slowest running of the race, which is why compromised running is the key Hyrox skill.
- A two-week taper that cuts volume by about 40 to 60 percent while keeping intensity is the most effective way to peak.
- Hyrox training mixes long runs, heavy sled work, and intervals in the same week, so under-fueling shows up quickly as flat sessions, poor sleep, and niggles.
Hyrox is 8 km of running split into eight 1 km runs, with a workout station after each one: 1,000 m SkiErg, 50 m sled push, 50 m sled pull, 80 m burpee broad jumps, 1,000 m row, 200 m farmers carry, 100 m sandbag lunges, and 100 wall balls. It rewards a big aerobic engine, strength endurance, and the ability to run well on tired legs. It also punishes under-fueling, because the training mixes long runs, heavy sled work, and intervals in the same week.
This 12-week plan is built for first-timers and for athletes who have raced once and want to go faster. It has four phases, four or five sessions a week, and a fueling guide for each type of session. Adjust the volume to your level and your schedule, and check the official rulebook for your division’s weights.
How Hyrox Is Won
Studies of tens of thousands of Hyrox results show that running makes up about half of total race time, and that faster running explains most of the improvement at the top of the sport. The strength stations matter more further back in the field, where one bad sled push or wall ball set can cost minutes. In a study of Pro men racing in Madrid, running speed fell steadily from the first kilometer to the eighth, and the slowest running of the race happened in the Roxzone, the transition area between the runs and the stations.
So a good plan does three things. It builds your running. It builds strength endurance for the stations. And it teaches you to run at a steady pace straight after a station. That last skill is called compromised running, and it is the most Hyrox-specific thing you can train.
The plan at a glance
Base
Weeks1 to 4
FocusEasy running volume, station technique, general strength
Sessions per week4
Build
Weeks5 to 8
FocusThreshold running, strength endurance, first compromised runs
Sessions per week4 to 5
Race-specific
Weeks9 to 10
FocusRace-pace runs, station intervals, simulations
Sessions per week5
Taper
Weeks11 to 12
FocusLess volume, keep some intensity, arrive fresh
Sessions per week3 to 4
| Phase | Weeks | Focus | Sessions per week |
|---|---|---|---|
| Base | 1 to 4 | Easy running volume, station technique, general strength | 4 |
| Build | 5 to 8 | Threshold running, strength endurance, first compromised runs | 4 to 5 |
| Race-specific | 9 to 10 | Race-pace runs, station intervals, simulations | 5 |
| Taper | 11 to 12 | Less volume, keep some intensity, arrive fresh | 3 to 4 |
The four session types
Easy run
What it is30 to 80 minutes at a pace where you can talk
Why it mattersBuilds the aerobic engine with little fatigue
Quality run
What it isIntervals or tempo, for example 5 x 1 km at 10K effort
Why it mattersRaises your threshold so race pace feels easier
Strength
What it isSquats, lunges, deadlifts, pulls, pushes, and carries
Why it mattersMakes sleds, lunges, and wall balls cost less
Hyrox session
What it isRuns mixed with stations: compromised runs, station intervals, simulations
Why it mattersTeaches running on tired legs and pacing the stations
| Session | What it is | Why it matters |
|---|---|---|
| Easy run | 30 to 80 minutes at a pace where you can talk | Builds the aerobic engine with little fatigue |
| Quality run | Intervals or tempo, for example 5 x 1 km at 10K effort | Raises your threshold so race pace feels easier |
| Strength | Squats, lunges, deadlifts, pulls, pushes, and carries | Makes sleds, lunges, and wall balls cost less |
| Hyrox session | Runs mixed with stations: compromised runs, station intervals, simulations | Teaches running on tired legs and pacing the stations |
Weeks 1 to 4: base
Monday
Rest or mobility
Tuesday
Strength: back squat, reverse lunge, Romanian deadlift, rows, farmers carry. 3 sets of 8 to 12
Wednesday
Easy run, 30 to 45 minutes
Thursday
Station technique: 3 easy rounds of 500 m SkiErg, 500 m row, 20 wall balls, 20 m sled push, 20 m sled pull. Perfect form, no racing
Friday
Rest
Saturday
Long easy run, 45 minutes in week 1, building to 60 minutes by week 4
Sunday
Rest or an easy walk
| Day | Session |
|---|---|
| Monday | Rest or mobility |
| Tuesday | Strength: back squat, reverse lunge, Romanian deadlift, rows, farmers carry. 3 sets of 8 to 12 |
| Wednesday | Easy run, 30 to 45 minutes |
| Thursday | Station technique: 3 easy rounds of 500 m SkiErg, 500 m row, 20 wall balls, 20 m sled push, 20 m sled pull. Perfect form, no racing |
| Friday | Rest |
| Saturday | Long easy run, 45 minutes in week 1, building to 60 minutes by week 4 |
| Sunday | Rest or an easy walk |
If your gym has no sled, use heavy prowler pushes, plate pushes on turf, walking lunges with a heavy bag, and rope pulls. Try a real sled at your race weight a few times before race day, because sled friction varies a lot between gyms and venues.
Weeks 5 to 8: build
Monday
Rest
Tuesday
Strength endurance: 4 rounds of 15 goblet squats, 20 walking lunges, 12 push-ups, 200 m farmers carry
Wednesday
Quality run: 5 to 6 x 1 km at 10K effort with 90 seconds of easy jogging between
Thursday
Easy run, 30 to 40 minutes
Friday
Compromised runs: 4 rounds of 1 km at race effort straight into one station (SkiErg 1,000 m, sled push 50 m, row 1,000 m, 50 wall balls). Rest 2 minutes between rounds
Saturday
Long easy run, 60 to 75 minutes
Sunday
Rest
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Strength endurance: 4 rounds of 15 goblet squats, 20 walking lunges, 12 push-ups, 200 m farmers carry |
| Wednesday | Quality run: 5 to 6 x 1 km at 10K effort with 90 seconds of easy jogging between |
| Thursday | Easy run, 30 to 40 minutes |
| Friday | Compromised runs: 4 rounds of 1 km at race effort straight into one station (SkiErg 1,000 m, sled push 50 m, row 1,000 m, 50 wall balls). Rest 2 minutes between rounds |
| Saturday | Long easy run, 60 to 75 minutes |
| Sunday | Rest |
The goal on Fridays is to leave each station and settle into your target run pace within the first 200 m. Most people start too fast after the SkiErg and too slow after the sled. Learn what race pace feels like when your legs are heavy.
Weeks 9 to 10: race-specific
Monday
Rest
Tuesday
Strength: heavier, 4 to 6 reps, plus 2 sets each of sled push and pull at race weight
Wednesday
Quality run: 8 x 1 km at your goal Hyrox run pace with 60 seconds of rest
Thursday
Easy run, 30 to 45 minutes
Friday
Station intervals: race-size sets of burpee broad jumps, sandbag lunges, and wall balls with short runs between
Saturday
Week 9: full race simulation at a controlled 85 to 90 percent effort. Week 10: half race (runs and stations 5 to 8) at race pace
Sunday
Easy run or rest
| Day | Session |
|---|---|
| Monday | Rest |
| Tuesday | Strength: heavier, 4 to 6 reps, plus 2 sets each of sled push and pull at race weight |
| Wednesday | Quality run: 8 x 1 km at your goal Hyrox run pace with 60 seconds of rest |
| Thursday | Easy run, 30 to 45 minutes |
| Friday | Station intervals: race-size sets of burpee broad jumps, sandbag lunges, and wall balls with short runs between |
| Saturday | Week 9: full race simulation at a controlled 85 to 90 percent effort. Week 10: half race (runs and stations 5 to 8) at race pace |
| Sunday | Easy run or rest |
The full simulation is also your fueling rehearsal. Eat the breakfast you plan to eat on race day at the same time before the start, use the same pre-start snack, and practice drinking in the Roxzone if you plan to.
Weeks 11 to 12: taper
- Cut total training volume by about a third in week 11 and by about half in race week. A two-week taper that cuts volume by 40 to 60 percent while keeping intensity is the most reliable way to peak.
- Keep one short quality session each week, such as 4 x 1 km at race pace or three run-station pairs.
- No heavy strength work in race week.
- Two or three days of easy running and rest before race day.
- Eat more carbs, not fewer, in the last two days. The race week plan linked below has the details.
What to eat for each session
Hyrox training is hard on your fuel tank because it mixes long aerobic work, heavy strength, and high-intensity intervals. Athletes who train like this and eat like they are dieting are the ones who stall, get sick, or pick up niggles. Match your food to the session.
Easy run under 60 min
BeforeNormal meal 2 to 3 hours before, or nothing if it is early and short
DuringWater
AfterYour next normal meal
Long run, 60 to 80 min
Before1 to 2 g carbs per kg 2 to 3 hours before
DuringWater; 20 to 30 g carbs if it runs past 75 minutes
AfterCarbs plus 20 to 30 g protein within an hour
Quality run
BeforeCarb snack 60 to 90 minutes before: banana, toast with honey
DuringWater
AfterCarbs plus 20 to 30 g protein within an hour
Strength
BeforeMeal with carbs and protein 2 to 3 hours before
DuringWater
After20 to 40 g protein plus carbs
Simulation or double session
Before1 to 2 g carbs per kg 2 to 3 hours before, plus a gel 15 minutes before
During30 to 60 g carbs per hour if it lasts over an hour, plus electrolytes
After1 to 1.2 g carbs per kg plus 30 to 40 g protein, and more carbs 2 hours later
| Session | Before | During | After |
|---|---|---|---|
| Easy run under 60 min | Normal meal 2 to 3 hours before, or nothing if it is early and short | Water | Your next normal meal |
| Long run, 60 to 80 min | 1 to 2 g carbs per kg 2 to 3 hours before | Water; 20 to 30 g carbs if it runs past 75 minutes | Carbs plus 20 to 30 g protein within an hour |
| Quality run | Carb snack 60 to 90 minutes before: banana, toast with honey | Water | Carbs plus 20 to 30 g protein within an hour |
| Strength | Meal with carbs and protein 2 to 3 hours before | Water | 20 to 40 g protein plus carbs |
| Simulation or double session | 1 to 2 g carbs per kg 2 to 3 hours before, plus a gel 15 minutes before | 30 to 60 g carbs per hour if it lasts over an hour, plus electrolytes | 1 to 1.2 g carbs per kg plus 30 to 40 g protein, and more carbs 2 hours later |
Across the day, most Hyrox athletes do well with 1.6 to 2.0 g of protein per kg of body weight, spread over four meals, and 4 to 7 g of carbohydrate per kg depending on the day: less on rest days, more on long-run and simulation days. Creatine is the one supplement with strong evidence for the strength side of Hyrox: 3 to 5 g a day, every day.
Race day in short
Race day is simpler than training. Elite athletes finish in about an hour and most age-group athletes need longer. Eat a normal carb-rich day before, a breakfast of 1 to 2 g of carbs per kg 2 to 3 hours before your wave, and take a gel about 15 minutes before the start. If you expect to be out there for longer than about 75 minutes, take a gel or some sports drink around halfway. The race day guide linked below has exact timings for morning and afternoon waves.
Signs you are under-fueling your training
- Easy runs feel hard and your heart rate is higher than usual at the same pace.
- Sled pushes and wall balls get worse from week to week instead of better.
- You are starving at night, or never hungry at all.
- You catch every cold going around.
- You sleep badly even when you are tired.
- For women, a change in your menstrual cycle.
One of these is a warning. Two or three together usually means you need more food, most often more carbohydrate around training. Long-term under-fueling harms health and performance, and it is the most common reason Hyrox athletes stop improving.
Frequently asked questions
How long should you train for Hyrox?
Twelve weeks is enough for most people who already run and lift a couple of times a week. Complete beginners should add 4 to 8 weeks of easy running and general strength first. Experienced athletes can use an 8-week block focused on race-specific work.
How many days a week should I train for Hyrox?
Four to five sessions: two or three runs, one or two strength or station sessions, and one Hyrox session that mixes running and stations. More is not better if you cannot recover from it.
What is compromised running in Hyrox?
Running right after a station, when your legs and breathing are already taxed. Training it, for example a 1 km run straight after a 50 m sled push, teaches you to find your pace quickly. It is the most Hyrox-specific session in the plan.
How much should I run to train for Hyrox?
Most first-timers do well building to 20 to 35 km a week by the end of the build phase, including one long easy run of 60 to 75 minutes. Running is about half of your race time, so it deserves about half of your training.
Do I need a sled to train for Hyrox?
It helps, especially in the last six weeks, but you can build the strength with prowler or plate pushes, heavy walking lunges, and rope pulls. Try a real sled at your race weight a few times before race day, because sled friction varies a lot between gyms and venues.
What should I eat while training for Hyrox?
Enough to recover: 1.6 to 2.0 g of protein per kg a day, 4 to 7 g of carbs per kg depending on the day, and carbs before and after your hard sessions. Under-fueling is one of the most common reasons Hyrox athletes stall.
Sources
- 1The Fitness Race: Race FormatHyroxAccessed September 24, 2026; station order, distances, and repetitions
- 2Longitudinal Performance Development in PRO and ELITE HYROX Competitions Across the First Seven Competitive SeasonsFrontiers in Physiology (Rappelt et al., 2026)Running accounts for about half of total race time; strength stations matter more among slower athletes
- 3Relative Running Intensity and Pacing During an Official HYROX PRO MEN Competition: The HYScience StudyInternational Journal of Sports Physiology and Performance (Gutiérrez-Hellín et al., 2026)Running speed declines from run 1 to run 8; the Roxzone is the slowest running segment
- 4Effects of Tapering on Performance: A Meta-AnalysisMedicine and Science in Sports and Exercise (Bosquet et al., 2007)A two-week taper cutting volume by 41 to 60 percent while keeping intensity and frequency
- 5International Society of Sports Nutrition Position Stand: Protein and ExerciseJournal of the International Society of Sports Nutrition (Jäger et al., 2017)1.4 to 2.0 g/kg per day and 20 to 40 g per dose
- 6International Society of Sports Nutrition Position Stand: Nutrient TimingJournal of the International Society of Sports Nutrition (Kerksick et al., 2017)Carbohydrate and protein around training for glycogen and recovery
- 7International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine SupplementationJournal of the International Society of Sports Nutrition (Kreider et al., 2017)Maintenance dose of 3 to 5 g per day
- 8International Olympic Committee Consensus Statement on Relative Energy Deficiency in Sport (REDs)British Journal of Sports Medicine (Mountjoy et al., 2023)Health and performance effects of low energy availability
General guidance for healthy adults, not medical advice. Talk to a doctor or registered dietitian if you have a health condition, take medicines or have special dietary needs.
