HYROX Training Plan — Free Personalized Plan Builder

Build a free HYROX training plan personalized to your race date, schedule and gym in 30 seconds. Choose 4-16 weeks, 2-5 training days per week, your level (beginner, intermediate, advanced) and equipment. Every plan is periodized into Base, Build and Peak phases with deload weeks, compromised-running sessions and a race-week taper — designed by a BSc Sport Science certified personal trainer.

What the plan includes

• Week-by-week schedule with strength, run intervals, hybrid station circuits and long runs
• Compromised-running work — the HYROX-specific skill of running straight off a station
• Deload every fourth week and a proper taper into race day
• Equipment substitutions if you train without a sled, SkiErg or rower
• Free PDF download of your complete plan

Ready-made expert plans

Prefer a fixed program? The complete 4-week and 8-week HYROX training plans on this page cover beginner, intermediate and advanced athletes, with every session written out.

The plans on this page are static. The RoxHype app is an AI HYROX coach that rebuilds your plan every week based on how you actually train.