HYROX training plan

This 12-week plan is aimed at beginners with a basic level of fitness who want to prepare for their first HYROX in a structured way. It combines running with training for the 8 stations and is organised into 3 phases plus a taper week.

Why combining running and stations matters

HYROX differs from pure running or pure strength training in that both types of effort must be handled together, under fatigue. Anyone who only runs, without training the stations deliberately, will lose time at the sled push or wall balls. Anyone who only trains strength endurance, without running enough, will tire prematurely over the 8 kilometres. This plan is built so both areas grow in parallel from the start and increasingly interlock.

Structure of the plan

The plan calls for 3 to 4 training sessions per week and is organised into three phases: a base phase, a build phase and a race-specific phase, followed by a taper week directly before the race. Volume and intensity increase gradually within each phase, letting the body adapt to the unfamiliar combination of running and strength endurance. Anyone who has trained little so far should prioritise clean technique over pace in the early weeks.

What compromised running means

A central element of this plan is so-called compromised running, running on tired legs straight after a strength station. This is exactly what happens repeatedly during a HYROX race: after the sled push or the sandbag lunges, another kilometre of running follows immediately, and the legs feel completely different from a fresh run. Anyone who has never trained that feeling will be caught out on race day. That is why, from phase 2 onwards, a strength station is deliberately combined with a run straight after, starting with a single station and later with several in sequence.

Full-body strength as a foundation

Alongside run and station training, one session a week is dedicated to general full-body strength. Exercises such as squats, lunges, rows, pull-up variations and core stability build the foundation that station-specific technique is built on. This session does not need a gym, bodyweight training or minimal equipment is entirely sufficient for beginners.

Phase 1: Base (weeks 1 to 4)

This phase focuses on solid base endurance and getting to know the technique at each station.

Week	Session 1	Session 2	Session 3	Session 4
1	Easy run 30 min	Station technique: SkiErg, Rowing	Full-body strength	Easy run 30 min
2	Easy run 35 min	Station technique: Sled Push, Sled Pull	Full-body strength	Easy run 35 min
3	Easy run 35 min	Station technique: Wall Balls, Lunges	Full-body strength	Run with short pace changes
4	Easy run 40 min	Station technique: Farmers Carry, Burpees	Full-body strength	Easy run or active recovery

Phase 2: Build (weeks 5 to 8)

From week 5, compromised running is introduced: running straight after a strength station to get used to tired legs, as happens during the race.

Week	Session 1	Session 2	Session 3	Session 4
5	40 min run with pace changes	Compromised running: sled, then 1 km run	Full-body strength	Station circuit: 3 stations
6	40 min run with pace changes	Compromised running: wall balls, then 1 km run	Full-body strength	Station circuit: 4 stations
7	45 min run with pace changes	Compromised running: farmers carry, then 1 km run	Full-body strength	Station circuit: 4 stations
8	45 min run with pace changes	Compromised running: 2 stations combined, then run	Full-body strength	Easy run or active recovery

Phase 3: Race-specific (weeks 9 to 11)

In this phase, several run-and-station combinations are trained back to back to approach the actual demands of race day.

Week	Session 1	Session 2	Session 3	Session 4
9	Run with race-pace segments	Combined training: 4 rounds of run and station	Full-body strength, slightly reduced	Easy run
10	Run with race-pace segments	Combined training: 6 rounds of run and station	Full-body strength, slightly reduced	Easy run
11	Run with race-pace segments	Combined training: 8 rounds of run and station, reduced pace	Light full-body strength	Easy run or rest

Taper week (week 12)

In the final week before the race, training volume is significantly reduced so you arrive recovered and with full energy reserves.

Day	Session
Monday	Easy run 20 min
Tuesday	Brief station technique, low intensity
Wednesday	Rest day
Thursday	Very short activation, a few reps per station
Friday	Rest day
Saturday	Light movement, no training
Sunday	Race day

How realistic are your goals?

Our page on good times and pacing gives you guidance on setting a realistic target time and pacing yourself during the race. You will also find details on the right division for your training level. If you want to get familiar with the demands of each individual station, our page on the 8 HYROX stations covers technique tips and common mistakes you can specifically avoid in training.

Adjusting for different starting points

This plan assumes a basic level of fitness, such as the ability to run easily for 30 minutes and perform some basic exercises with clean technique. If you are not there yet, it is worth spending a few weeks building general base endurance before starting the 12-week plan. If you are already noticeably fitter, you can moderately increase the volume within each session, but should keep the overall structure of three phases plus taper week, since it deliberately prepares the body for the demands of race day.

Do not neglect recovery

Because this plan combines running and strength training, adequate recovery between sessions matters to avoid overload. If you notice unusual pain during the plan that goes beyond normal muscle soreness, take a break and seek medical or physiotherapy advice if needed, rather than pushing through.

Nutrition during preparation

A balanced diet supports the training adaptations without requiring a special diet for the 12 weeks. Enough fluids, regular meals and sufficient protein for recovering the stressed muscles are enough for most beginners. For individual nutrition questions, for example with existing conditions or specific goals, it is worth consulting a nutrition professional.

What happens after the 12 weeks

After your first race, it is worth reviewing what went well: which stations ran smoothly, where time was lost, how the pacing felt. This feedback forms the basis for your next training cycle, whether preparing for another race in the Open division, moving up to Pro, or preparing as part of a team. Many athletes repeat a similar 12-week cycle several times a year, adjusting it increasingly to their own strengths and weaknesses.

The right gear for your preparation

During the 12 weeks, it is also worth looking at your training gear, particularly suitable shoes for combining running and station training. Our page on gear for HYROX gives guidance on shoes, clothing and a packing list that also works well for the training weeks before the race.

You can save this plan directly as a PDF using your browser’s print function, so you have it on hand offline.

If you want to set your goal for week 12, take a look at our race calendar and pick a suitable HYROX race.