HYROX Training Plans

Two free plans: 12 weeks if you're preparing for your first HYROX, or 8 weeks if you've finished at least one race and want to improve your time. Both use four days a week, with equipment alternatives and Doubles notes for each session.

12 weeks 12-Week HYROX Training Plan: My First HYROX For your first HYROX, if you can already run 5 km. Four training days a week. Open plan 8 weeks 8-Week HYROX Training Plan: Improve My Time For those who have finished at least one race or train regularly and want to work toward their target time. Four training days a week. Open plan

Build your plan around race day

Choose your race date, level and available training days each week to fit the weeks from the two plans into your calendar. Run durations are capped based on your longest run in the past month.

If you have a heart, blood pressure, joint or chronic condition, talk to your doctor before starting a new training routine.

Which one suits you?

If you can run 5 km without stopping and are preparing for your first HYROX: the 12-week plan.
If you've finished at least one HYROX or train regularly 3–4 days a week: the 8-week plan.
If you can't run 5 km yet, build your running base first. Our short quiz will help you find a starting point. Is HYROX right for me?

How were the plans put together?

Their training principles draw on published studies: tapering before a race, combining running and strength training, keeping most runs easy, increasing strength loads and avoiding any single run more than 10% longer than your longest run in the past 30 days. We compared the weekly structure with international beginner and intermediate HYROX plans. Sources are listed at the end of each plan.

Back to the HYROX Guide