Your HYROX training plan, from today to race day
Pick your race, your level and how often you can train. You get a week-by-week plan: base, build, peak and taper, with the paces and station targets for your goal.
How the plan is built
- Phases: weeks are counted back from race day. A 12-week runway follows our guides exactly: 4 weeks base, 4 weeks build, 2 weeks peak and a 2-week taper, with lighter weeks every fourth week. Shorter runways squeeze the base and build; longer ones start with general base work.
- Sessions: easy runs, a quality run (threshold, 4 × 4 min intervals or race-pace kilometres), strength with station practice, compromised running (runs straight into stations), and race simulations: half simulations in the build and a full one at about 90% two weeks out (a half one for first-timers).
- Paces: with a 5 km time we use Jack Daniels' VDOT equations for your easy, threshold and interval paces. Your race pace and station targets come from the split model in our pace calculator, based on HYROX Data Lab averages.
- Taper: volume down about a third in the second-to-last week and about half in race week, intensity kept, in line with the taper research (Bosquet 2007, Mujika and Padilla 2003) summarised in our intermediate plan.
The full reasoning is in our beginner, intermediate and advanced plans, and how to train for HYROX. Every station has a technique page: HYROX stations.
Questions
How long do you need to train for HYROX?+
If you already exercise regularly, about 8–12 weeks of consistent training is enough to finish your first HYROX feeling prepared. Fit but new to running or lifting, allow 12–16 weeks. Chasing a competitive time takes several months. This generator adapts to the time you have: under 4 weeks you get a short sharpening plan, and with more than 16 weeks it starts with general base work before a 12-week race-specific block.
How many days a week should I train for HYROX?+
Three to five sessions a week suits most people: easy runs, one or two strength and station sessions, and one session that mixes running with stations. Three is the minimum for a first race; competitive athletes often train five or six times. Always keep at least one full rest day, and two for beginners.
Can I train for HYROX without a sled?+
Yes. Pick 'Basic gym' or 'Home + running' and the plan swaps in substitutes: plate pushes on a towel, heavy step-ups and walking lunges for the sled push, backward band walks and heavy rows for the sled pull, dumbbell thrusters for wall balls. Try to get a few sessions on a real sled and SkiErg in the last 6–8 weeks, because sled friction and erg technique are hard to copy.
Is there a HYROX training plan for beginners?+
Yes. Choose 'First race' and the generator builds a plan like our 12-week beginner plan: three or four sessions a week, mostly easy running, strength with station technique, a weekly hybrid session, a half simulation about two weeks out and a gentle taper. You should be able to run about 5 km before you start; if not, use run-walk intervals.
Keep reading: pacing and the Roxzone, race week and the VO2max calculator.