Hyrox Workout Plan: Your Complete Guide to Success

Looking for a Hyrox workout plan that actually works? You’re in the right place. In the next few minutes we’ll break down exactly what a Hyrox workout is, why you need a solid plan, and give you step‑by‑step routines you can start today—whether you’re brand‑new to the sport or already ticking off personal records.

Grab a coffee, get comfortable, and let’s chat about turning that intimidating race format into a clear, doable training roadmap. I’ll share the same tips that helped me finish my first Hyrox event without feeling completely exhausted after every station (yeah, it was a mess at first, but we’ll fix that!).

What Is Hyrox?

In a nutshell, a Hyrox race is eight 1‑km runs interspersed with eight functional‑fitness stations. Imagine sprinting, then dropping straight into a sled push, followed by a quick row, and repeating that cycle until you’ve covered roughly 8.7 km of running and conquered eight different strength challenges. The format looks like this:

Station	Equipment	Weight / Distance	Primary Focus
SkiErg	Machine	1000 m	Cardio / Upper‑body endurance
Sled Push	Sled	102 kg (men) / 78 kg (women), 50 m	Leg power & grip
Sled Pull	Sled + Rope	Same as push, 50 m	Posterior chain strength
Burpee Broad Jumps	Bodyweight	80 m	Explosive endurance
Row	Rowing machine	1000 m	Full‑body cardio
Farmer’s Carry	Kettlebells / Dumbbells	2 × 24 kg (men) / 2 × 16 kg (women), 200 m	Grip & core stability
Sandbag Lunges	Sandbag	20 kg (men) / 10 kg (women), 100 m	Leg endurance
Wall Balls	Medicine ball	9 kg (men) / 6 kg (women), 100 reps	Leg‑shoulder power

These stations test everything from aerobic capacity to raw strength, which is why a one‑size‑fits‑all workout (just “run 5 km”) won’t cut it. You need a plan that blends endurance, functional strength, and specific skill work – and that’s exactly what we’ll build together.

Core Training Pillars

Think of a solid Hyrox workout plan as a three‑leg stool. If any leg is missing, the whole thing wobbles. The three pillars are:

Aerobic Base

Runners often overlook the importance of a solid aerobic base for Hyrox. About 40‑50 % of your weekly volume should be dedicated to running—mixing long, steady runs with interval sessions. A study on hybrid training showed that athletes who paired alternating VO₂max intervals with strength work improved race times by up to 12 % (according to a study).

Practical tip: schedule two run days per week. One is a “steady‑state” jog of 5‑7 km at a conversational pace. The other is interval work—e.g., 8 × 400 m fast with 90 s easy jog between sets. This builds both endurance and the ability to sprint between stations.

Functional‑Strength Block

If you think lifting heavy is only for bodybuilders, think again. Hyrox demands strength that can be applied while you’re already fatigued from running. Core lifts include barbell thrusters, suitcase deadlifts, and back squats—exercises that translate directly to sled pushes, farmer’s carries, and wall balls.

For example, the 4‑week advanced plan from HyroxTrainingPlans recommends three weekly strength sessions with a focus on progressive overload. Start with 3 × 8 reps of back squats at 65 % of your 1RM, then add 5 kg each week. The same principle applies to thrusters and deadlifts—keep the weight challenging but manageable.

Power‑Endurance & Hybrid Circuits

Hybrid circuits are the secret sauce that turns a regular strength program into a race‑ready regimen. Think AMRAP (as many rounds as possible) or EMOM (every minute on the minute) that couples short bursts of running with station work. A typical 12‑minute “mini‑race” might look like:

• 200 m run
• 10 × sandbag deadlifts
• 30 m sled push
• 10 burpee‑broad jumps
• Rest 30 s, repeat

Doing this 2‑3 times a week teaches your body to transition quickly from cardio to strength—a critical skill on race day.

Beginner 4‑Week Plan

New to Hyrox? Here’s a friendly, low‑pressure starter that gets you comfortable with the format without overloading your nervous system. Aim for four training days per week: two runs, one strength‑endurance circuit, and one pure strength day.

Week‑by‑Week Overview

Week	Focus	Key Sessions
1	Foundation	2 km easy run, bodyweight strength, basic circuit
2	Build Endurance	3 km run, add kettlebell swings, introduce sled pushes (light weight)
3	Strength + Speed	Interval runs, 3‑set barbell thrusters, farmer’s carry
4	Race Simulation	Full‑race mock (8 × 1 km + stations), taper volume

Sample Day 1 – Run + Basic Circuit

Warm‑up (5‑10 min): dynamic leg swings, arm circles, light jogging.

Run: 2 km at a comfortable pace—think “talking while jogging” speed.

Circuit (3 rounds, 90 s rest):

• 15 × kettlebell swings (12 kg)
• 10 × lunges per leg (bodyweight)
• 10 × burpees

Cool‑down (5 min): static stretches focusing on hamstrings, shoulders, and lower back.

Tracking Progress

Keep a simple notebook or phone note with three columns: Date, Workout, RPE (Rate of Perceived Exertion). Over weeks, you’ll see the numbers drop (faster runs, more reps) and that’s the proof your body is adapting.

Scaling Up Progression

Once the beginner phase feels easy, it’s time to “level‑up.” The goal is to move from a general fitness base to a race‑specific peak. Here’s how to structure a 12‑week intermediate‑to‑advanced plan.

Periodization Strategy

Split the 12 weeks into three 4‑week blocks: Base, Build, and Peak/Taper. Each block has a specific focus and slightly different volume‑intensity ratios.

• Base (Weeks 1‑4): High volume, moderate intensity. Emphasize aerobic runs (5‑6 km) and foundational strength (3 sets of 10 reps).
• Build (Weeks 5‑8): Reduce volume, increase intensity. Add interval sprints, heavier loads (75‑85 % 1RM), and longer hybrid circuits.
• Peak/Taper (Weeks 9‑12): Sharply cut volume (‑40 %); keep intensity high. Focus on race‑specific pacing, brief skill drills, and extra recovery.

Weight Progression for Hyrox Stations

When the plan says “back squats 3 × 8 reps at 70 % 1RM,” that’s a cue to add weight once you can complete all sets with good form and an RPE of ≤ 6. A rule of thumb: increase by 2.5‑5 kg every two weeks for lower‑body lifts, and 1‑2.5 kg for upper‑body pushes.

For farmer’s carries, start with two 16 kg kettlebells. When you can walk 200 m without dropping the kettlebells, bump up to 24 kg. The same logic applies to sled pushes: begin with 50 % of the competition weight and add 10 % each week as your strength improves.

Race‑Specific Simulations

In weeks 10‑11, schedule a “full‑race mock.” Run 1 km, hit a station, repeat eight times. Keep the rest periods short—no more than 60 s between stations. This rehearsal teaches you how to manage transitions, which often decide the final placement.

Choosing Workout Weights

Weight selection feels like a guessing game at first, but there’s a science behind it. Competition standards (102 kg sled push for men, 78 kg for women) give you a target, yet training shouldn’t start at those numbers.

Determine Your Baseline

Test each movement at a manageable load (RPE ≈ 5). Record the weight you can lift for 8‑10 reps with proper technique. That becomes your “training weight” for the first block.

Progressive Overload Checklist

• Form first—no sagging hips, neutral spine.
• Increase weight only when you can finish the prescribed reps with an RPE ≤ 6.
• Log every session; look for 2‑5 % weekly strength gains.
• Listen to your body—sharp pain means go down, not up.

Alternatives When Equipment Is Limited

Don’t have a sled? No problem. Substitute with weighted sled pushes using a barbell and plates, or perform heavy dumbbell walks for farmer’s carries. The goal is to replicate the movement pattern and load feel, not the exact machine.

Recovery & Nutrition

Training hard without proper recovery is like trying to charge a phone with a broken cable—you’ll end up with a dead battery. Hyrox stresses both cardio and strength, so you need equal focus on fueling and repairing.

Nutrition Basics for Hybrid Athletes

Aim for 1.6‑2.2 g of protein per kilogram of body weight daily. Carbohydrates should make up 45‑55 % of total calories, especially on heavy training days; think whole grains, sweet potatoes, and fruit. Healthy fats (avocado, nuts, olive oil) support hormone balance and joint health.

Pre‑workout: a small carb‑protein snack 60‑90 min before (e.g., banana with peanut butter). Post‑workout: a 3 : 1 carb‑protein shake within 30 min to replenish glycogen and kick‑start muscle repair.

Sleep & Stress Management

Studies show that 7‑9 hours of sleep per night improves both aerobic performance and strength gains. If you’re juggling work, try a wind‑down routine: dim lights, a short meditation, and a screen‑free hour before bed.

Common Injuries & Pre‑hab

Shoulder impingement and lower‑back strain pop up often because athletes over‑reach on sled pulls or ignore core stability. Incorporate pre‑hab moves twice a week:

• Band pull‑aparts (3 × 15)
• Glute bridges (3 × 20)
• Thoracic rotations (2 × 10 each side)

These simple drills reinforce proper mechanics and keep you race‑ready.

Putting It Together

Now that you’ve got the building blocks, let’s assemble your personalized Hyrox workout plan in a few easy steps.

Step 1 – Set Your Race Date

Pick a target event (local or virtual) and count back 12 weeks. This gives you a clear training window.

Step 2 – Choose Your Phase

If you’re brand‑new, start with the Beginner 4‑Week Plan. If you already run a few times a week, jump into the Intermediate 12‑Week Block.

Step 3 – Build Your Weekly Schedule

Example (Intermediate level):

• Monday – Aerobic run (intervals)
• Tuesday – Strength (squat, thruster, deadlift)
• Wednesday – Rest or light mobility
• Thursday – Hybrid circuit (run + stations)
• Friday – Recovery run (steady‑state) + mobility
• Saturday – Full‑race simulation (optional)
• Sunday – Complete rest

Step 4 – Log & Review

At the end of each week, write down:

• Total distance run
• Weights used for each lift
• RPE for each session
• Any aches or soreness

Every two weeks, compare notes. If your RPE is dropping while the load stays the same, you’re getting stronger. Adjust the next block accordingly.

Step 5 – Taper & Race Day Prep

In the final week, cut total volume by about 40 % but keep intensity high (short, sharp intervals). Focus on sleep, hydration, and mental rehearsal: visualize each station, picture your breathing rhythm, and imagine crossing the finish line with a smile.

Final Thoughts

Creating a Hyrox workout plan isn’t about chasing the latest fitness fad; it’s about structuring smart, balanced training that respects both your body’s capabilities and its limits. By blending aerobic runs, functional strength, specific Hyrox circuits, and diligent recovery, you’ll move from “I’m not sure what a Hyrox workout looks like” to “I’m ready to tackle the race with confidence.”

Ready to start? Grab a notebook, pick a date for your first race, and try the Day 1 routine above. Remember, progress is built one rep, one kilometer, and one deliberate breath at a time. If you have questions or want to share how your first week went, drop a comment below—I love hearing about real‑world experiences and swapping tips!