Hyrox Training Plan: A Free Workout Plan to Get Hyrox Ready

Friday, 27 September 2024

Page last updated: 10th September 2025

Are you ready to conquer Hyrox? This 12-week training plan is designed to help you build the strength, endurance, and mental toughness needed to excel in this demanding functional fitness competition. Whether you're a seasoned athlete or a beginner, this comprehensive programme from PureGym PT and Cluster Manager Andrea Marshall will help you towards your goal of completing Hyrox with confidence.

Quick summary:

Hyrox combines 8 km of running with eight functional stations (sled push, farmer's carry, wall balls and more).
Around 50% of race time is spent running, so endurance training is just as important as strength work.
12 weeks gives most people enough time to build fitness gradually, with an 8-week option for those who already train regularly.
Simulations, tapering, and recovery are built in so you arrive fresh and confident on race day.

What Is Hyrox?

Hyrox is a global fitness event for anyone and everyone who wants to give it a go. It offers different categories, age brackets, regressions, and alternatives for participants who may not be able to perform the full variation of a specific exercise. Tens of thousands of athletes take part in Hyrox events every year.

The event itself is broken down into eight functional exercise stations, alternating with a 1km run between each. These exercises include:

Not only is this designed to test your strength, but it will also challenge your endurance and mental toughness, comparable to that of a marathon.

You can check out our 'What is Hyrox' guide for more details about Hyrox events.

Is It Essential To Train For Hyrox?

Like all sporting events, it's possible to do Hyrox without training, but we wouldn't advise it. Although Hyrox events can be completed by people of all fitness levels, it is a challenging experience. It tests both cardiovascular and muscular endurance and the combination of running and functional exercises quickly fatigues the body. After you've completed your first run, you'll be training in a compromised state, making each subsequent station and run more challenging. Training gives you the best chance of completing the course in good time, with minimal risk of injury.

Can Beginners Train For Hyrox?

Absolutely! Hyrox is a good fitness competition for beginners as the exercises, while challenging, are technically simple and can be easily practised. The same exercises are used in each competition, making it easy for beginners to train for Hyrox and learn the fundamental movement patterns.

If you're unsure of where to start, joining a specialised Hyrox class is one of the most effective and straightforward approaches to training for an event. Led by experienced Hyrox coaches, these sessions are tailored to enhance your speed, strength, and endurance, ensuring safer and more efficient progress. You'll also get valuable, personalised guidance on technique and performance from seasoned Hyrox experts.

However, if you'd prefer to train independently the workout plan below will help you get into shape for the event.

What Should Be Included In A Hyrox Training Programme?

A Hyrox training programme should combine different types of exercises and workouts to improve overall fitness and function. Known as hybrid training, this type of training includes strength work, endurance exercises, and high intensity challenges to improve strength, stamina, power, and agility, so that athletes are capable of handling various physical challenges.

There are a few essential components to include in your Hyrox training plan:

Running: Hyrox is often called a "runner's game." The first scientific investigation into Hyrox's physiological demands explains that "Hyrox places a greater focus on running... with 8 km per competition". That's around 50% of the event, so you'll need to make this a major part of your training program. Incorporate a mix of interval, speed, and long-distance running to build endurance and improve both lactic and aerobic fitness.
Compromised workouts: After your first run, you'll be in a compromised state. Incorporate HIIT (High Intensity Interval Training) finishers at the end of your runs to simulate this fatigue. The examples we've included in our plan are:
- AMRAP (As Many Reps As Possible) - perform a set of exercises for a specified period of time, aiming to complete as many rounds as possible.
- EMOM (Every Minute on the Minute) - perform a set of exercises at the beginning of each minute. You rest for the remainder of the minute until the next minute
Grip strengthening: Grip strength is often overlooked but is essential. Include heavy barbell exercises and/or farmer's carries to improve this.
Simulations: Create your own versions of the event's exercises. You don't have to stick to the exact eight exercises - mix it up while targeting the muscle groups you'll need.
Strength training: Break down each event exercise and isolate the muscle groups you need to strengthen. For example, sled pulls require not only back strength but also hamstrings and quads.

12 Week Hyrox Training Plan

This is a 12 week training plan made up of three cycles of four week blocks, aimed to build up to peak performance before your competition.

On the third and final cycle, the Hyrox workout for week 4 is a deload week, following the same format but with lighter loads to allow recovery.

Week 1: Running endurance

Monday: endurance

4 rounds as fast as possible

400m ski erg
20 barbell thrusters
20 over the bar burpees
20 Romanian deadlifts

Tuesday: endurance

45 minutes AMRAP

50m sled push
50m sled pull
50m run
40 wall balls

Wednesday: performance

2 rounds all out

500m run
30 barbells squats
500m run
30 barbell rows
500m run
30 Romanian deadlifts
500m run

AMRAP

Unbroken wall balls

Thursday: active recovery

5km easy run

Friday

Rest

Saturday: running

Running interval training

1km run
Rest/walk for equivalent time
8 rounds

Sunday

Rest

Week 2: Building the engine

Monday: strength

Core

50 plank lateral dips
50 jack knives
50 superman

Lower body: 4 rounds

100m sandbag walking lunges
50m sled push
100 sandbag RDL clean and squats

Tuesday: endurance

Round 1: 10 minutes alternating

300m ski erg
300m bike

Round 2: 10 minutes

10 dumbbell devil press
10 dumbbell renegade rows
10 dumbbell squat and press
10 dumbbell bent over row
20m farmer's carry

Round 3: 10 minutes

10 dumbbell cleans
10 kettlebell swings
10 dumbbell snatches
20 plank pull throughs

Wednesday: strength

Core

50 knee or leg raises
50 butterfly sit ups
50 Russian twists

Upper body AMRAP, 90 seconds rest between sets

25 barbell push press
25 over the bar burpees
25 bent over rows
25 over the bar burpees
25 upright rows
25 over the bar burpees

Finisher

3x 1km run

Thursday

Rest

Friday: simulation

½ simulation

Complete first four stations of course at race pace, alternating with 4x 1km runs

Saturday

Rest

Sunday: running

Zone 2 run

5km at zone 2 (moderate intensity, able to hold a conversation)

Week 3: Deload

Monday: strength

Full body, low intensity

300m row
Bench press - 4x15-20 reps
Barbell squats - 4x15-20 reps
Assisted pull ups - 4x15-20 reps
Barbell squats - 4x15-20 reps
Barbell shoulder press - 4x15-20 reps
Hollow body rocks - 2-3 mins AMRAP

Tuesday

Rest

Wednesday: strength

Full body, low intensity

300m row
Bench press - 4x15-20 reps
Barbell squats - 4x15-20 reps
Assisted pull ups - 4x15-20 reps
Barbell squats - 4x15-20 reps
Barbell shoulder press - 4x15-20 reps
Hollow body rocks - 2-3 mins AMRAP

Thursday: performance

5 minute EMOM

100m ski erg

4 circuits

10m walking lunges
10 push ups
10 squat jumps
10 military planks

Finisher

50m speed sled push

Friday

Rest

Saturday: running

Running interval training

1km run
Rest/ walk for equivalent time
8 rounds

Sunday: performance

5 mins EMOM

100m ski erg

4 circuits

10m walking lunges
10 push ups
10 squat jumps
10 military planks

Finisher

50m speed sled push

Week 4: Peak performance (deload on cycle 3)

Monday

Rest

Tuesday: strength

Warm up

Easy 300m row

Circuit - 40 second intervals AMRAP

Dumbbell walking lunges
Dumbbell renegade rows
Front rack squat
Bent over dumbbell row
20m farmer's carry
Dumbbell devil's press
Dumbbell push press
Dumbbell RDLs

Wednesday

Rest

Thursday: strength

Warm up

Easy 300m row

Circuit - 40 second intervals AMRAP

Dumbbell walking lunges
Dumbbell renegade rows
Front rack squat
Bent over dumbbell row
20m farmer's carry
Dumbbell devil's press
Dumbbell push press
Dumbbell RDLs

Friday: simulation

½ simulation

Complete last four stations of the course, including 4x 1km runs

On third cycle, use this as an additional rest day

Saturday: active recovery

5km easy run

Sunday

Rest

Short on time? Try this condensed, 8 week Hyrox workout plan

If you don't have the full 12 weeks before race day, you can still make great progress. This condensed version is best if you already have some running and gym experience and just need a sharper build-up.

Each fortnight from the full 12 week plan can be combined into a single week, so you're still covering the same foundations but in less time. You'll move quickly from learning the movements to practising compromised runs and finishing with a full race simulation.

Stick to Open division weights unless you're already confident with heavier loads, focus on steady pacing rather than all-out speed, and keep at least two rest days each week.

Your training week

Intervals: one run session where you push the pace with repeats (for example, 5-6 efforts of 2-3 minutes with rest between).
Strength & skills: one gym circuit focused on Hyrox stations such as sled push/pull, carries, lunges and wall balls.
Compromised run: one session combining running with stations back-to-back to mimic race conditions.
Easy run & mobility: one longer run at conversational pace plus time for stretching and mobility.

Milestones

At the halfway point, test yourself with a half-simulation: four 1 km runs broken up with four stations.
In week 6, try a full simulation with slightly lower weights to practise pacing and transitions.

The final week is a taper. Reduce your training volume, keep things light and fast, and give your body time to recover before race day.

Hyrox Training Tips

Here are some tips to maximise your training and performance on the day.

Track your progress:
Use a smart watch to monitor your times during training. This can help you to progress through your training and prevent yourself from overexerting yourself on race day.
Enjoy it:
Hyrox workouts can be tough. Focusing on the process and your progress can make it easier to stay motivated and enjoy.
Schedule your training:
If you struggle with committing to regular training, one way to hold yourself accountable is by putting training sessions in your calendar.
Participate/spectate:
Attending or watching a Hyrox event is one of the best ways to learn. Don’t hesitate to ask questions.
Arrive early:
On race day, aim to arrive early – this prevents you having to rush if anything goes wrong, and means you can relax on the day.
Race day nutrition:
Stick to what you've been eating during training, aiming for plenty of carbs in the lead up to the race. Get Hyrox race nutrition tips here.
Develop and improve:
Once you've completed your first Hyrox race, aiming to increase your speed and endurance for the next one is a great way to stay motivated. Check out our guide to how to improve your Hyrox time here.

Hyrox Training Plan FAQs

How long does it take to train for Hyrox?

Most beginners need 12 weeks to build both running endurance and strength. If you already train regularly, you can use an 8 week plan to get Hyrox ready.

Is 12 weeks enough to train for Hyrox?

Yes. A structured 12-week plan gives enough time to progress gradually, improve running fitness, and practise all eight stations. If you're already starting with a good fitness base, shorter plans of around 8 weeks are possible. Just make sure to focus on maintaining the correct form to avoid injury.

What is the hardest part of Hyrox training?

Running is the biggest time-sink, making up about 50% of race time. However, most of the exercise stations offer their own unique challenges, depending on your own personal strengths and weaknesses. Many people find the sled push and pull some of the most challenging stations.

Do I need to be able to run 8 km before starting Hyrox training?

No, but being comfortable with a 5 km run makes training much more enjoyable. Our 12 week plan gradually builds you up to the full 8 km, broken into intervals.

What should I eat or drink during Hyrox training?

Focus on everyday nutrition first, meaning balanced meals with enough carbs and protein. During longer sessions or simulations, add simple carbs and hydrate well. We cover what to eat throughout your Hyrox training program, right through to the event itself in our 'What to eat before, during and after Hyrox' guide.

How should I taper before Hyrox?

Tapering is the reduction of training volume and intensity in the days leading up to a competition. The aim is to allow your body to recover strength for peak performance come race day. In the final week, reduce training volume by around 40 - 50% but keep a little speed work to stay sharp. Rest and recovery are just as important as training.

In conclusion

Whether you follow the full 12 week schedule or shorten it to 8 weeks, consistency is key. Focus on steady progress, practise pacing, and keep recovery in mind as much as the hard sessions. By blending running with functional strength work, you’ll be ready to take on the challenge and enjoy the buzz of crossing that Hyrox finish line.

Get your Hyrox workout plan off to a strong start by joining your nearest PureGym and making the most of our wide range of high-quality equipment. You can even book into one of our Hyrox classes. Our experienced coaches and supportive community can help you achieve your fitness goals and make the most of your Hyrox experience.

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