8-Week HYROX Training Plan: Improve My Time

This plan is for someone who has finished at least one HYROX, or trains regularly 3–4 days a week, and wants to get closer to their target time. There are four training days a week: a long easy run, stations and strength, a combined race-style session, and a faster running session. An optional fifth day adds a 30 min easy run or 20 min easy on an ergometer.

Before you start, enter your target in the target time planner. Its “Run pace” is the race pace used in this plan, and its station times are the numbers you’ll compare against on combined days.

The limited evidence available suggests that roughly 60% of HYROX race time is spent running, and fitness has the strongest association with finish time ^K6. That’s why there are two running days a week, with race-pace runs on combined days.

Pace guide — Easy: a pace where you can hold a conversation (3–4 out of 10). Hard but controlled: a pace where you can manage a few words (7). Race pace: the per-kilometer pace given by the planner. Most of your running will still be easy ^K3.

Run-duration rule — No single run should be more than 10% longer than your longest run in the past 30 days ^K5. The durations below assume you’ve completed a 45-minute run in the past month. If your longest run is shorter, start there.

Weight rule — Perform strength exercises for 8–12 reps with a load that leaves 1–2 reps in reserve. When you can do 1–2 reps above the target, increase the load by 2–10% ^K4. From Week 1, stations use your division’s race weights (see the division selector). If you’re preparing for Pro, use Pro weights.

Preparing for Doubles? — Do all runs together. On combined days, share the stations as you plan to on race day, practicing the same arrangement each week. Finalize it in the Week 6 rehearsal.

No equipment? — Each session includes an alternative without specialist equipment. Combined days in this plan are more useful with race equipment. If possible, do one session a week at a gym with HYROX equipment.

Health — If you have symptoms such as chest pain, dizziness or shortness of breath, or a known condition such as heart disease, high blood pressure or diabetes, talk to your doctor before increasing intense training ^K7.

Every session: Warm-up 10–12 min (easy running or ergometer work + hip, shoulder and ankle mobility) · Cool-down 5 min. Only the main session is listed below.

Main lifts (Day 2, Weeks 3–6): before the strength circuit, perform squats and deadlifts for 4 × 5–6, heavy but with 1–2 reps in reserve. Increase the load by 2–10% each week if you completed all sets ^K4. The international intermediate plans all use a heavy main lift like this. Not included in Weeks 1–2 or 7–8.

Strength circuit (Day 2, every week): Goblet or back squat 10 · Romanian deadlift 10 · Bulgarian split squat 8 + 8 · Push-up 12 · Pull-up or lat pulldown 8–10 · Plank 45 sec — 3 rounds, with 2 min between rounds. Without specialist equipment: backpack-loaded squat/deadlift, Bulgarian split squat using a chair, pulls with a band attached to a door.