Monday
Foundation Circuit
- 3 Rounds:
- — 10 Goblet Squats (8kg/12kg)
- — 8 Push-ups (knees OK)
- — 10 Sit-ups
- — 200m Row (easy pace)
- Rest 90 sec between rounds
First week - focus on form. Take it easy.
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Free 8‑week HYROX training plan
Every session, every load in kilos, every pace. Three levels. Written by Title Intharat, BSc Sport Science, certified PT.
- 8 weeks
- 4–6 sessions a week
- Loads in kg
- Beginner to advanced
- Free
8 weeks, 4 phases Base, Build, Peak, then a proper race week. Every week named and explained.
Real numbers Sled loads, sandbag weight, run paces and rep counts. Nothing vague.
Three levels First race, raced before, chasing a PB. Same programme, different volume and loads.
The plan, week by week
Your level
Pick honestly. Most first-timers overreach on the middle track.
Beginner track
Pacing rules for this track6
- 8-week advantage: You've practiced compromised running extensively - use this confidence for steady pacing
- Opening strategy: More aggressive than 4-week preparation allows - start at 85% effort knowing you have the fitness base
- Station confidence: 8 weeks of practice means you know your capabilities - execute stations with purpose, not hesitation
- Compromised running mastery: You've practiced running under fatigue - maintain form and pace when others struggle
- Negative split approach: Use your extended preparation to build throughout the race - get stronger as others fade
- Mental advantage: 8 weeks builds genuine confidence - race with the knowledge that you're thoroughly prepared
W1 Movement Foundation
This week: Movement quality foundation with bodyweight exercises. Easy-pace running at conversational intensity. Learn basic station movements with light or no weight.
Tuesday
Zone 2 Run
- 25 min continuous run
- — Conversational pace
- — Target: 3-4km
Can you speak full sentences? If not, slow down.
Wednesday
Rest Day
Thursday
Strength Foundations
- 3 Sets (not for time):
- — 10 DB Squats (8kg/12kg)
- — 8 Push-ups
- — 12 Walking Lunges (bodyweight)
- — 10 DB Rows each arm (5kg/8kg)
- Rest 2 min between sets
Add 2-4kg if completing easily. Focus on depth.
Friday
Rest Day
Saturday
Station Introduction
- 3 Rounds (easy pace):
- — 200m SkiErg
- — 10 Wall Balls (6kg/9kg)
- — 100m Farmers Carry (8kg/12kg)
- Rest as needed
Focus on hip hinge on SkiErg. Add weight if too easy.
Sunday
Rest Day
- Complete all 4 training sessions without missing any workouts
- Build 25-min Zone 2 run at conversational pace
Week 1 starts your eight weeks by learning the movements. Focus entirely on learning proper form for all HYROX stations while building your aerobic base. This extended timeline allows patient, thorough preparation without rushing adaptation.
W2 Building Volume
This week: Technical progression with light weights. Introduce running intervals (4x400m). Practice SkiErg and sled technique. Build training volume gradually.
Monday
Station Practice
- 20 Min AMRAP:
- — 200m Row
- — 20m Farmers Carry (12kg/16kg)
- — 8 Burpees (step back OK)
- Rest as needed
Aim for consistent round times. Add weight if getting 7+ rounds.
Tuesday
Progressive Run
- 30 min total:
- — 10 min easy
- — 10 min steady
- — 10 min easy
Middle 10min should feel 'comfortably hard' - 7/10 effort.
Wednesday
Rest Day
Thursday
Progressive Strength
- 4 Sets:
- — 10 KB Swings (12kg/16kg)
- — 8 DB Press (5kg/8kg each)
- — 12 Goblet Squats (12kg/16kg)
- — 10 Push-ups
- Rest 2 min between sets
Should feel challenging by set 3. Add 2-4kg if easy.
Friday
Rest Day
Saturday
Sled Introduction
- 4 Rounds:
- — 300m Run (steady pace)
- — 15m Sled Push (50kg/70kg)
- — Rest 2 minutes
- Sub if no sled: 20 Walking Lunges
Drive through heels, chest up. Add 10kg if moving fast.
Sunday
Easy Run
- 35 min Zone 2 run
Heart rate under 140bpm. Pure recovery.
- Execute AMRAP practice achieving 5-6 rounds steadily
- Practice sled technique with proper low body position
Week 2 introduces the first progression markers from the expert manual. You'll practice back squats, dumbbell rows, and SkiErg technique while adding running intervals. This is where base fitness development accelerates.
W3 Intensity Boost
This week: Continued aerobic base building with longer runs. Strength exercises become more challenging. Movement patterns become automatic and confident.
Monday
Higher Intensity
- 4 Rounds For Time:
- — 250m Row
- — 12 Wall Balls (6kg/9kg)
- — 8 Burpee Broad Jumps
- 20 min cap
Aim for sub-20min. Add weight if finishing under 15min.
Tuesday
Tempo Run
- 35 min total:
- — 10 min warm-up
- — 2x8 min tempo
- — 2 min easy between
- — 9 min cool-down
Tempo = can only speak 3-4 words. Around 80% effort.
Wednesday
Rest Day
Thursday
Race Weight Practice
- 3 Sets:
- — 8 Deadlifts (30kg/40kg)
- — 6 Push Press (8kg/12kg each)
- — 10m Walking Lunges (10kg sandbag)
- Rest 2 min between
These are race weights - should feel heavy but doable.
Friday
Rest Day
Saturday
Station Circuit
- 5 Rounds:
- — 200m SkiErg
- — 20m Sled Pull (33kg/50kg)
- — 100m Farmers (16kg/24kg)
- Rest 90 sec between rounds
90sec rest should feel slightly rushed. Add weight if easy.
Sunday
Long Run
- 40 min Zone 2 run
Stay at conversation pace throughout. No surges.
- Complete circuit test in under 20 minutes with good form
- Run 40 minutes continuously at Zone 2 pace
Week 3 continues base building with increased confidence. Your movement patterns are solidifying, and you should notice improved strength and endurance. The aerobic foundation is becoming robust.
W4 Mid-Point Test
This week: Complete base building phase. Test fitness improvements across all domains. Prepare mentally and physically for race-specific training phase.
Monday
Circuit Test
- For Time (15 min cap):
- — 500m Row
- — 25 Wall Balls
- — 25 Burpees
- — 500m Run
Record your time! Target: beat it by 2min in Week 7.
Tuesday
Recovery Run
- 30 min easy run
Flush the legs. Keep heart rate under 140bpm.
Wednesday
Rest Day
Thursday
Strength Maintenance
- 3 Sets:
- — All exercises from Week 3
- — Same weights
- — Focus on form
Same weights as Week 3. Perfect form only.
Friday
Rest Day
Saturday
Mini Simulation
- Half Distance Test:
- — 1km Run
- — 500m SkiErg
- — 25m Sled Push (50kg/70kg)
- — 500m Run
- — 25m Sled Pull (40kg/60kg)
- — 500m Run
- Target: 30 minutes
This predicts your race time x2. Push hard!
Sunday
Rest Day
- Complete mini simulation (half distance) under 30 minutes
- Execute all stations with proper form at light weights
Week 4 completes your base building phase. You've established solid movement competency and aerobic fitness. This week tests your improvements and prepares you for the race-specific training ahead.
W5 Race Preparation
This week: Introduce compromised running concept. Begin working toward race weights on strength exercises. Start combining running with station work.
Monday
Compromised Running
- 5 Rounds:
- — 400m Run
- — 15 KB Swings (16kg/20kg)
- — 10 Burpees
- Rest 2 min between rounds
Target 4:00 per round. Add 4kg to KB if under 3:30.
Tuesday
Race Pace Intervals
- 6x800m:
- — Target: 5:00-5:30 per 800m
- — Rest: 2 min between
- Total: 40 min
This is your race pace - memorize how it feels!
Wednesday
Rest Day
Thursday
Race Weight Practice
- EMOM 15 min:
- Min 1: 10 Wall Balls (6kg/9kg)
- Min 2: 20m Sled Push (50kg/80kg)
- Min 3: Rest
Should finish each minute with 10-15sec rest. Add weight if more.
Friday
Long Run + Stations
- 45 min total:
- — 10 min run
- — Station work (5 min)
- — 10 min run
- — Station work (5 min)
- — 15 min run
Stations = 10 burpees + 20 wall balls. Stay consistent.
Saturday
Rest Day
Sunday
Recovery Bike
- 30 min easy bike
Flush the legs. Keep heart rate under 140bpm.
- Complete compromised running without pace drop >15%
- Handle race weights on all station equipment
Week 5 marks the transition to race specificity. You'll introduce compromised running and begin working with race weights. This is where HYROX-specific fitness development begins in earnest.
W6 Peak Training
This week: Race weight station practice. Threshold running development. Complex compromised circuits combining multiple stations with running.
Monday
Sled Work
- 4 Rounds:
- — 20m Sled Push (102kg/150kg)
- — 20m Sled Pull (78kg/103kg)
- — Rest 3 min
- Then: 3x10 Heavy KB Swings (20kg/24kg)
Race Weights! Should take 1:30-2:00 per round. Add 10kg if faster.
Tuesday
1km Repeats
- Warm-up 10 min
- 3x1km @ Race Pace
- — Target: 5:30-6:00
- — Rest: 2 min walk
- Cool-down 10 min
5:30-6:00/km is your target. Lock this pace in your brain!
Wednesday
Rest Day
Thursday
Compromised Circuit
- 3 Rounds:
- — 800m Run
- — 20 Wall Balls (6kg/9kg)
- — 10 Burpee Broad Jumps
- Rest 3 min between rounds
Target 15-18min total. Add weight if under 14min.
Friday
Long Run
- 50 min Zone 2 run
Keep heart rate under 145bpm. This is recovery.
Saturday
Rest Day
Sunday
Optional Recovery
- 20 min walk or swim
Skip this if legs feel heavy. Rest is better.
- Complete 3x1km @ race pace (5:30-6:00/km) with recovery
- Execute sled work at full race weight for 20m
Week 6 is the signature week from the expert manual. You'll practice sled push/pull at race weight, complete 1km intervals at 10k pace, and execute compromised circuits. This builds race-specific confidence.
W7 Final Test
This week: Peak race specificity. Advanced compromised sessions. Race simulation practice. Build complete confidence in race execution.
Monday
Peak Compromised
- 6 Rounds:
- — 500m Run
- — 1 Station (rotate):
- - 250m Row
- - 250m SkiErg
- - 15 Wall Balls
- - 20m Farmers (16kg/24kg)
- - 10 Burpees
- - 20m Lunges
- Rest 90 sec between rounds
Each round should take 4-5min. Maintain pace!
Tuesday
Rest Day
Wednesday
Race Simulation
- 75% Distance Test:
- — 6 Stations (your choice)
- — 6x750m runs
- Target: Under 60 minutes
Go 85-90% effort. This predicts your race performance.
Thursday
Recovery Run
- 30 min easy run
Recovery only. Heart rate under 135bpm.
Friday
Rest Day
Saturday
Station Review
- Light practice:
- — 5 min each station
- — 50% effort
- — Perfect form
Practice transitions between stations. Stay smooth.
Sunday
Rest Day
- Complete 75% race simulation in under 60 minutes
- Master all 8 stations at race weight with good technique
Week 7 represents peak race-specific training. Complex compromised sessions and race simulations build complete confidence in your race execution abilities. You should feel race-ready and excited.
W8 Race Week
This week: Volume reduction and recovery focus. Light technical practice. Mental preparation and race day confidence building.
Monday
Light Circuit
- 2 Rounds (easy):
- — 250m Row
- — 10 Goblet Squats (12kg/16kg)
- — 10 Push-ups
- Rest as needed
50% effort max. You should feel fresh after.
Tuesday
Easy Run + Strides
- 20 min easy run
- Then: 4x100m strides
- — Fast but relaxed
- — Full recovery
Strides = 80% speed, not 100%. Stay relaxed.
Wednesday
Rest Day
Thursday
Race Prep
- 15 min walk
- 10 min mobility
- Light station touch:
- — 50m Row
- — 5 Wall Balls
- — 50m Run
Just touching equipment. 30% effort only.
Friday
Rest Day
Saturday
Rest Day
Sunday
RACE DAY!
- Race Day Protocol:
- — 3 hours before: Light meal
- — 90 min before: Arrive venue
- — 60 min before: Dynamic warm-up
- — 30 min before: Station practice
- — 10 min before: Final prep
- CRUSH IT! 💪
Stick to YOUR pace (5:30-6:00/km). Don't chase others!
- Execute taper workouts feeling fresh and powerful
- Complete race in target time: 1:45-2:30
Week 8 is strategic recovery and race preparation. The hard training is complete. Focus on feeling fresh, confident, and excited for race day. Trust your eight weeks of training.
Intermediate track
Pacing rules for this track6
- 8-week advantage: You've practiced compromised running extensively - use this confidence for steady pacing
- Opening strategy: More aggressive than 4-week preparation allows - start at 85% effort knowing you have the fitness base
- Station confidence: 8 weeks of practice means you know your capabilities - execute stations with purpose, not hesitation
- Compromised running mastery: You've practiced running under fatigue - maintain form and pace when others struggle
- Negative split approach: Use your extended preparation to build throughout the race - get stronger as others fade
- Mental advantage: 8 weeks builds genuine confidence - race with the knowledge that you're thoroughly prepared
W1 Strength Base
This week: Heavy squats at 75-80% 1RM with 4x1200m threshold intervals. Upper body power work with SkiErg and wall ball practice. Compromised running circuits maintain race pace under fatigue. 50-60 minute Zone 2 runs build aerobic capacity.
Monday
Lower Body Strength
- Heavy Squats:
- — 4x6 Back Squats (75-80% 1RM)
- — 3x8 Bulgarian Split Squats (12kg/16kg DBs)
- — 3x10 Romanian Deadlifts (50kg/70kg)
- — 3x12 Walking Lunges (bodyweight)
- Rest 2-3 min between sets
Add 5kg if completing all reps easily. Full depth required.
Tuesday
Threshold Intervals
- Running Workout:
- — 15 min warm-up
- — 4x1200m @ 4:30-4:45/km
- — 2 min jog recovery
- — 10 min cool-down
- Total: 50 minutes
HR should be 160-170. Can only speak 2-3 words.
Wednesday
Upper Body + Stations
- Strength + Skills:
- — 4x8 Bench Press (60kg/80kg)
- — 4x10 DB Rows (16kg/24kg each)
- — 3x12 KB Swings (20kg/24kg)
- Then:
- — 3x250m SkiErg (moderate)
- — 3x10 Wall Balls (6kg)
Focus on power output. Add weight if too easy.
Thursday
Active Recovery
- Recovery Session:
- — 30-40 min easy bike
- — 15 min mobility work
- — Optional: 20 min yoga
- HR under 130 bpm
This is recovery! Keep it very easy.
Friday
Compromised Running
- 5 Rounds:
- — 400m Run @ race pace
- — 15 Wall Balls (6kg)
- — 10 Burpees
- Rest 90 sec between rounds
Maintain 4:45/km on runs. Should feel challenging.
Saturday
Long Zone 2 Run
- 50-60 min easy run
- — Conversational pace
- — HR 130-145 bpm
- — Target: 8-10km
Build aerobic base. No surges or speed changes.
Sunday
Rest Day
- Complete all 6 training sessions without missing workouts
- Hit all threshold intervals at 4:30-4:45/km pace consistently
Week 1 establishes your competitive foundation with heavy strength work at 75-80% 1RM and threshold running at 4:30-4:45/km pace. Your existing fitness allows immediate intensity, but we're building systematically toward your 75-85 minute race goal.
W2 Power Development
This week: Power development with 85% squats and explosive box jumps. VO2 Max intervals at 3:45-4:00/km push lactate threshold. Maximum effort rowing and sled sprints. Full station practice at 80% effort with proper transitions.
Monday
Heavy Strength
- Power Day:
- — 5x3 Back Squats (85% 1RM)
- — 5x5 Box Jumps (60cm/75cm)
- — 4x6 Deadlifts (1.5x bodyweight)
- — 3x8 DB Push Press (12kg/16kg each)
- Rest 3 min between heavy sets
Maximum effort on jumps. Add 5-10kg if easy.
Tuesday
VO2 Max Intervals
- Speed Work:
- — 15 min warm-up
- — 5x800m @ 3:45-4:00/km
- — 90 sec rest between
- — 10 min cool-down
- Total: 45 minutes
Push hard! HR 170-180. Full recovery needed.
Wednesday
Station Power
- Power Endurance:
- — 5x250m Row @ max effort
- Rest 2 min
- — 5x30m Sled Push (102kg/152kg)
- Rest 90 sec
- — 50 Burpee Broad Jumps for time
Row target: sub-50sec. Record all times.
Thursday
Recovery Run
- 40 min Zone 2 run
- — Easy conversational pace
- — HR 130-145 bpm
- — 6-7km total
Pure recovery. Should feel easy throughout.
Friday
Station Practice
- All 8 Stations @ 80%:
- — 500m SkiErg
- — 25m Sled Push/Pull
- — 40m Burpee Broad Jump
- — 500m Row
- — 100m Farmers (24kg/32kg)
- — 50m Lunges (20kg/30kg)
- — 50 Wall Balls (6kg)
- 500m run between each
Practice transitions. 80% effort throughout.
Saturday
Tempo Run
- Tempo Work:
- — 10 min warm-up
- — 2x15 min @ threshold
- — 3 min easy between
- — 10 min cool-down
Threshold = 4:30-4:45/km. Comfortably hard.
Sunday
Rest Day
- Complete 5x800m @ 3:45-4:00/km with full recovery
- Row 250m in under 50 seconds for all 5 rounds
Week 2 introduces power development with 85% squats, box jumps, and VO2 Max intervals at 3:45-4:00/km. You'll hit maximum effort on rowing and skiing stations. This week pushes your lactate tolerance and power output significantly higher.
W3 Volume Peak
This week: Peak volume with strength endurance circuits and 6x1km lactate work. Heavy sled practice at full race weights (102kg/152kg). EMOM density training improves station efficiency. Long run with surges builds race-specific endurance.
Monday
Strength Endurance
- Circuit Training:
- 3 Rounds:
- — 12 Back Squats (60kg/80kg)
- — 15 KB Swings (24kg/32kg)
- — 20 Box Step-ups (50cm)
- — 15 DB Rows each (16kg/24kg)
- — 10 Push Press (12kg/16kg each)
- Rest 2 min between rounds
Maintain form when fatigued. Add weight if easy.
Tuesday
Lactate Threshold
- 1km Repeats:
- — Warm-up 15 min
- — 6x1000m @ 4:20-4:30/km
- — 90 sec rest
- — Cool-down 10 min
Slightly faster than race pace. Stay consistent.
Wednesday
Sled + Compromised
- Heavy Sled Work:
- 5 Rounds:
- — 400m Run
- — 25m Sled Push (102kg/152kg)
- — 25m Sled Pull (78kg/103kg)
- Rest 2 min between rounds
Sleds at race weight. Should take 2-3 min total.
Thursday
Active Recovery
- Recovery:
- — 45 min easy bike or swim
- — 20 min stretching
- — Optional: massage
Tomorrow is hard. Recover fully today.
Friday
Station Density
- 20 Min EMOM:
- Min 1: 15 Wall Balls (6kg)
- Min 2: 200m Row
- Min 3: 15m Sled Push
- Min 4: 10 Burpee Broad Jumps
- Repeat 5 rounds
Should finish each minute with 10-15 sec rest.
Saturday
Long Run + Surges
- 60 min run:
- — 50 min @ Zone 2
- — 5x1 min surges @ 4:00/km
- — 1 min easy between
- Total: 10-11km
Surges should feel controlled, not max effort.
Sunday
Rest Day
- Complete sled work at full race weight (102kg/152kg push)
- Maintain 4:20-4:30/km for all 6x1km intervals
Week 3 is your peak volume week with strength endurance circuits, 6x1km intervals, and heavy sled work at full race weights (102kg/152kg push). Your body adapts to maximum training stress while maintaining quality movement patterns.
W4 Race Transition
This week: Half simulation targeting 40-45 minutes validates fitness. Race pace intervals at exact 4:45/km dial in pacing. Light strength maintenance prevents detraining. 30-minute sustained tempo builds threshold power.
Monday
Half Simulation
- Half HYROX Test:
- — 1km Run
- — 500m SkiErg
- — 25m Sled Push (102kg/152kg)
- — 1km Run
- — 25m Sled Pull (78kg/103kg)
- — 1km Run
- — 40 Burpee Broad Jumps
- — 1km Run
- Target: 40-45 minutes
85% effort. This predicts your full race time.
Tuesday
Recovery + Technique
- Light Day:
- — 30 min easy jog
- — 3x200m SkiErg (focus form)
- — 3x10 Wall Balls (perfect reps)
- — Stretching 15 min
Technique focus only. Stay relaxed.
Wednesday
Race Pace Intervals
- Race Pace Work:
- — 15 min warm-up
- — 4x1km @ 4:45/km
- — 2 min rest
- — 10 min cool-down
Lock in your race pace. Memorize the feeling.
Thursday
Light Strength
- Maintenance:
- 3 Sets:
- — 8 Squats (50kg/70kg)
- — 10 Push-ups
- — 8 DB Press (10kg/14kg)
- — 12 KB Swings (16kg/20kg)
- Light and easy
Just maintaining. Don't push hard.
Friday
Station Practice
- Race Weight Practice:
- Practice each station:
- — 250m SkiErg
- — 15m each sled
- — 20 Burpees
- — 250m Row
- — 50m Farmers
- — 25m Lunges
- — 25 Wall Balls
- @ 70% effort
Feel the weights. Practice smooth transitions.
Saturday
30 Min Tempo
- Sustained Tempo:
- — 30 min @ 4:30-4:45/km
- — No breaks
- — Target: 6.5-7km
Last hard effort before race phase.
Sunday
Rest Day
- Complete half simulation in 40-45 minutes
- Hold 4:45/km for all race pace intervals
Week 4 transitions to race specificity with your first half simulation targeting 40-45 minutes. You'll dial in your exact race pace of 4:45/km and practice station transitions. This week validates your fitness improvements before the race-specific phase.
W5 Race Practice
This week: Deadlifts at 1.5x bodyweight maintain maximal strength. 5x1km at exact race pace grooves motor patterns. Half HYROX simulation of stations 1-4 builds confidence. Compromised running at race intensity prepares for fatigue.
Monday
Lower Body Power
- Power & Plyo:
- — 4x5 Deadlifts (1.5x BW)
- — 4x6 Jump Squats (20kg/30kg)
- — 3x8 Bulgarian Split Squats (14kg/18kg DBs)
- — 3x30 sec Sled Sprint (102kg/152kg)
- Rest 3 min between power sets
Explosive on every rep. Add weight if easy.
Tuesday
Race Pace 1Ks
- Race Pace Training:
- — 15 min warm-up
- — 5x1km @ 4:45/km
- — 90 sec rest
- — 10 min cool-down
- Must hit every split!
This is YOUR race pace. No faster, no slower.
Wednesday
Half HYROX Sim
- Stations 1-4:
- — 1km Run → 1000m SkiErg
- — 1km Run → 50m Sled Push
- — 1km Run → 50m Sled Pull
- — 1km Run → 80 Burpee Broad Jumps
- — 1km Run
- Target: 42-45 minutes
90% effort. Should feel like race pace.
Thursday
Recovery
- Active Recovery:
- — 40 min bike or swim
- — 20 min yoga
- — Foam rolling
- HR under 125
Tomorrow is hard. Recover completely.
Friday
Compromised Race Pace
- 6 Rounds:
- — 500m Run @ 4:45/km
- — 1 Station (rotate):
- - 15 Wall Balls
- - 250m Row
- - 20m Farmers Walk
- - 10 Burpees
- Rest 90 sec between
Maintain exact race pace when tired.
Saturday
Zone 2 Long Run
- 55 min easy run
- — Conversational pace
- — HR 130-145
- — 8-9km total
Easy aerobic maintenance. No hard efforts.
Sunday
Rest Day
- Execute half HYROX (stations 1-4) in 42-45 minutes
- Maintain exact 4:45/km pace during compromised running
Week 5 emphasizes race practice with half simulations of stations 1-4 and exact pace work. Deadlifts at 1.5x bodyweight maintain your power while compromised running at race intensity builds specific endurance. Target time: 42-45 minutes for half distance.
W6 Full Simulation
This week: FULL simulation at 75-85 minutes tests complete race strategy. Speed work at 3:30-3:45/km maintains neuromuscular power. Light strength work prevents staleness. Recovery protocols ensure supercompensation.
Monday
Strength Maintenance
- Light Strength:
- 3 Sets:
- — 6 Back Squats (70kg/90kg)
- — 8 Bench Press (50kg/70kg)
- — 10 DB Rows (14kg/20kg)
- — 12 KB Swings (20kg/24kg)
- Moderate effort only
Maintaining strength. Don't max out.
Tuesday
Speed Work
- Fast Intervals:
- — 15 min warm-up
- — 8x400m @ 3:30-3:45/km
- — 90 sec rest
- — 10 min cool-down
Faster than race pace. Build leg speed.
Wednesday
Rest Day
Thursday
FULL SIMULATION
- Complete HYROX:
- All 8 stations + 8x1km
- Target Times:
- — Total: 75-85 min
- — Running: 40-44 min
- — Stations: 35-41 min
- Race weights!
90-95% effort. This is your race rehearsal!
Friday
Easy Recovery
- Light Movement:
- — 20 min walk
- — 15 min stretching
- — Optional: swim
Flush the legs. Very easy only.
Saturday
Light Practice
- Station Touch:
- 2 Rounds @ 60%:
- — 200m SkiErg
- — 10 Wall Balls
- — 100m Farmers
- — 5 Burpees
- 20 min total
Just moving. Stay loose and relaxed.
Sunday
Rest Day
- Complete FULL simulation in 75-85 minutes
- Hit 8x400m @ 3:30-3:45/km with consistent splits
Week 6 features your FULL HYROX simulation targeting 75-85 minutes. Speed work at 3:30-3:45/km maintains leg turnover while recovery sessions ensure adaptation. This is your dress rehearsal - execute your race strategy completely.
W7 Final Peak
This week: Station PR testing validates peak fitness across all domains. 3x2km at race pace builds sustained speed. 95% intensity circuits simulate race fatigue. Final simulation confirms race readiness and strategy.
Monday
Race Pace 2Ks
- Longer Race Pace:
- — 15 min warm-up
- — 3x2km @ 4:45/km
- — 3 min rest
- — 10 min cool-down
Sustained race pace. Should feel controlled.
Tuesday
Station Testing
- Station PRs:
- Test max effort:
- — 1000m SkiErg (target <4:15)
- — 50m Sled Push (target <2:30)
- — 1000m Row (target <4:00)
- — 75 Wall Balls (target <5:30)
- Rest 5 min between
Go for PRs! Record all times.
Wednesday
Compromised Circuit
- Race Intensity:
- 3 Rounds:
- — 800m Run @ 4:45/km
- — 20 Wall Balls (6kg)
- — 15m Sled Push (102kg/152kg)
- — 10 Burpee Broad Jumps
- Rest 3 min between
95% effort. Last hard workout!
Thursday
Recovery Run
- 30 min easy run
- — Very easy pace
- — HR under 135
- — 4-5km total
Shake out the legs. Stay very easy.
Friday
Final Simulation
- Stations 5-8:
- — 1km Run → 1000m Row
- — 1km Run → 200m Farmers
- — 1km Run → 100m Lunges
- — 1km Run → 100 Wall Balls
- — 1km Run
- Target: 40-43 min
85% effort. Feel the rhythm.
Saturday
Easy Shakeout
- Light Movement:
- — 20 min easy jog
- — 4x50m strides @ 70%
- — 10 min walk
Stay loose. Nothing hard.
Sunday
Rest Day
- Achieve station PRs: SkiErg <4:15, Row <4:00, Wall Balls <5:30
- Complete final simulation (stations 5-8) in 40-43 minutes
Week 7 delivers final peak efforts with station PR testing and 95% intensity circuits. You'll complete 3x2km at race pace and final simulation of stations 5-8. After this week, the hard work is done - you're race-ready.
W8 Race Week
This week: Strategic taper with 50% volume maintains fitness. 6x100m strides at race pace keep nervous system primed. Light station touches maintain movement patterns. Complete rest ensures glycogen storage and freshness.
Monday
Easy Run + Strides
- Shakeout:
- — 25 min easy run
- — 6x100m strides @ race pace
- — Full recovery between
- — 5 min walk
Feel sharp, not tired. Race pace should feel easy.
Tuesday
Light Circuit
- 2 Rounds @ 50%:
- — 200m SkiErg
- — 10 Wall Balls (6kg)
- — 100m Farmers (16kg/24kg)
- — 5 Burpees
- Rest 2 min between
Movement practice only. 50% effort max!
Wednesday
Rest Day
Thursday
Race Activation
- Pre-Race Touch:
- — 10 min easy jog
- — 3x50m builds to race pace
- — 5 reps: Wall Balls, Burpees
- — 2x100m @ race pace
- 20 minutes total
Light activation. Visualize tomorrow's success.
Friday
Rest Day
Saturday
Rest Day
Sunday
RACE DAY!
- Race Day Protocol:
- -3 hrs: Breakfast (oats + banana)
- -2 hrs: Light snack + coffee
- -90 min: Arrive venue
- -60 min: Dynamic warm-up
- -30 min: Practice 2-3 stations
- -15 min: Final prep
- -5 min: Strides + visualize
- Target: 75-85 minutes
- GO DOMINATE! 🔥
Trust your training. Execute YOUR plan. Start controlled!
- Execute taper workouts feeling fresh and powerful
- Complete race in target time: 75-85 minutes (1:15-1:25)
Week 8 is your championship taper with volume dropping to 2-3 hours while maintaining neural activation. Light circuits at 50% effort and 6x100m strides keep you sharp without fatigue. Trust your fitness and execute your plan for a 75-85 minute finish.
Advanced track
Pacing rules for this track6
- 8-week advantage: You've practiced compromised running extensively - use this confidence for steady pacing
- Opening strategy: More aggressive than 4-week preparation allows - start at 85% effort knowing you have the fitness base
- Station confidence: 8 weeks of practice means you know your capabilities - execute stations with purpose, not hesitation
- Compromised running mastery: You've practiced running under fatigue - maintain form and pace when others struggle
- Negative split approach: Use your extended preparation to build throughout the race - get stronger as others fade
- Mental advantage: 8 weeks builds genuine confidence - race with the knowledge that you're thoroughly prepared
W1 Elite Foundation
This week: Double sessions require 6+ hours between AM/PM work. Hit 25+ cals per 30 seconds on Tuesday's power intervals. Friday's half simulation at 95% effort establishes your baseline - target sub-35 minutes.
Monday
Double Session
- AM Session:
- — 5x1600m @ 3:30-3:45/km
- — 2 min rest between
- PM Session (6+ hrs later):
- — 5x3 Back Squats @ 85-90%
- — 5x3 Box Jumps (75cm/90cm)
- — 4x8 DB Rows (20kg/28kg)
Two sessions. Full recovery between. Add weight if easy.
Tuesday
Station Power
- Power Intervals:
- — 5x30s max cal SkiErg (30s rest)
- — 5x30s max cal Row (30s rest)
- — 5x25m Sled Sprint (152kg/202kg)
- Rest 60s between
- — 3x15 Wall Balls (9kg Pro)
Target 25+ cals/30s. Maximum power output.
Wednesday
Active Recovery
- Recovery:
- — 60 min easy bike or swim
- — 20 min mobility work
- — Optional: yoga or sauna
- HR under 120 bpm
Full recovery. Tomorrow is hard.
Thursday
VO2 Max + Skills
- AM: Speed Work
- — 8x400m @ 3:00-3:15/km
- — 90s rest between
- PM: Station Work
- — 100 Burpee Broad Jumps for time
- — 100 Wall Balls (9kg) for time
- Record all times!
Push into red zone. Should be very hard.
Friday
Partial Simulation
- Half HYROX:
- — 1km Run → 1000m SkiErg
- — 1km Run → 50m Sled Push (152kg/202kg)
- — 1km Run → 50m Sled Pull (103kg/133kg)
- — 1km Run → 80 BBJ
- Target: Sub-35 minutes
95% effort. Practice elite transitions.
Saturday
Long Zone 2
- Aerobic Base:
- — 75 min @ 5:00-5:30/km
- — HR Zone 2 (120-135)
- — Total: 13-15km
Stay easy. Build aerobic engine.
Sunday
Rest Day
- Complete double sessions with quality recovery
- Hit all power targets in intervals
Elite foundation week introducing double sessions (AM running, PM strength). Monday's 5x1600m at 3:30-3:45/km builds your speed base while Thursday's 8x400m at 3:00-3:15/km develops pure speed. Friday's half simulation targets sub-35 minutes.
W2 Power Endurance
This week: Monday's AM/PM split maximizes adaptation - threshold running builds lactate buffering while PM deadlifts maintain power. Tuesday's EMOM density work - finish each minute with 10-15 seconds rest.
Monday
Threshold + Strength
- AM: Threshold Work
- — 5x1200m @ 3:45-4:00/km
- — 90s rest between
- PM: Heavy Lifting
- — 5x5 Deadlifts @ 85% (1.75x BW)
- — 4x8 DB Push Press (20kg/24kg each)
- — 3x12 KB Swings (32kg/40kg)
Heavy day. Add 5kg if completing easily.
Tuesday
Station Density
- 20 Min EMOM:
- Min 1: 15 Wall Balls (9kg)
- Min 2: 200m Row
- Min 3: 15m Sled Push (152kg/202kg)
- Min 4: 10 Burpee Broad Jumps
- Repeat 5 rounds
Maintain pace. No drop-off allowed.
Wednesday
Recovery
- Active Recovery:
- — 45 min easy bike
- — 15 min stretching
- — Optional: massage
HR under 120. Pure recovery.
Thursday
Race Pace 1Ks
- Elite Intervals:
- — Warm-up 15 min
- — 6x1000m @ 3:45-4:00/km
- — 2 min rest
- — Cool-down 10 min
- All under 4:00!
Race pace. Stay consistent, no fade.
Friday
Station Practice
- All 8 Stations @ Pro Weights:
- 500m run between @ race pace
- Target Times:
- — SkiErg <3:30
- — Sled Push <2:00
- — Sled Pull <3:30
- — BBJ <4:30
- — Row <3:30
- — Farmers <1:30
- — Lunges <3:30
- — Wall Balls <3:45
Hit every target time. Full intensity.
Saturday
Tempo Run
- Sustained Tempo:
- — 35 min @ 3:45-4:00/km
- — No breaks
- — Target: 8.5-9km
Sustained hard effort. Championship pace.
Sunday
Rest Day
- Execute power endurance work at championship intensity
- Complete all VO2max intervals at target pace
Power endurance focus with Monday's double session (5x1200m AM, heavy deadlifts PM). Tuesday's 20-min EMOM builds station density. Friday's full station practice requires hitting elite targets: SkiErg <3:30, Row <3:30.
W3 Peak Intensity
This week: Speed pyramid structure: 3x800m at 2:45-3:00, 3x400m at 2:30-2:45, 6x200m at 1:15-1:20. Station PRs Tuesday - go for broke with 5-minute rest between attempts. Saturday's 90-minute compromised run builds elite endurance.
Monday
Speed Pyramid
- Elite Speed:
- — 3x800m @ 2:45-3:00 (2 min rest)
- — 3x400m @ 2:30-2:45 (90s rest)
- — 6x200m @ 1:15-1:20 (60s rest)
- Total: 45 min
Maximum speed. Full recovery crucial.
Tuesday
Station PRs
- Power Testing:
- — Max cals 60s: SkiErg, Row
- — Fastest 50m: Sled Push/Pull
- — 50 Wall Balls for time (9kg)
- — 50 BBJ for time
- Rest 5 min between tests
Go for PRs! Record everything.
Wednesday
Active Recovery
- Recovery:
- — 50 min swim or bike
- — 20 min yoga
- — Sauna optional
- Very easy!
Tomorrow is lactate work. Recover fully.
Thursday
Lactate Tolerance
- 10x400m Repeats:
- — On 2:30 cycle
- — Target: 1:20-1:25 per 400m
- — Rest is remainder of 2:30
- Must hit every split!
This hurts. Embrace the lactate.
Friday
Complex Compromised
- Elite Circuit:
- 5 Rounds:
- — 600m Run @ 3:45/km
- — 20 Wall Balls (9kg)
- — 20m Sled Push (152kg/202kg)
- — 15 BBJ
- Rest 2 min between rounds
Maintain exact pace. Championship effort.
Saturday
Long Compromised
- 90 min Zone 2:
- Every 15 min:
- — 20 Air Squats
- — 20 Push-ups
- — 20 Sit-ups
- Maintain 5:00-5:30/km
Building fatigue resistance.
Sunday
Rest Day
- Set station PRs in time trials
- Hold 3:45/km in compromised runs
Peak intensity week with Monday's speed pyramid (800s, 400s, 200s). Tuesday you'll attempt station PRs - aim for 60+ cals in 60 seconds. Thursday's 10x400m on 2:30 cycle builds elite lactate tolerance.
W4 Elite Transition
This week: Half simulation Monday validates sub-35 minute fitness. Wednesday's 5x1600m at 3:45-4:00/km maintains threshold without accumulating fatigue. Saturday's 40-minute tempo at 3:50-4:00/km is your last hard long effort.
Monday
Half Simulation
- Stations 1-4:
- — 1km → 1000m SkiErg
- — 1km → 50m Sled Push
- — 1km → 50m Sled Pull
- — 1km → 80 BBJ
- — 1km finish
- Target: 33-35 minutes
90% effort. Dial in elite pacing.
Tuesday
Power Maintenance
- Light Power:
- — 5x3 Box Jumps (80cm/95cm)
- — 5x3 MB Slams (9kg/12kg)
- — 5x3 Power Cleans (60kg/80kg)
- Max speed, light loads
Explosive but not fatiguing.
Wednesday
Threshold 5x1600
- Threshold Work:
- — 15 min warm-up
- — 5x1600m @ 3:45-4:00/km
- — 2 min rest
- — 10 min cool-down
Controlled effort. Stay smooth.
Thursday
Recovery
- Easy Day:
- — 40 min swim or bike
- — 20 min mobility
- — Massage if available
Tomorrow is hard. Rest up.
Friday
Station Technique
- Race Pace Practice:
- All 8 stations @ 85%:
- — 300m SkiErg
- — 20m each sled
- — 40 BBJ
- — 300m Row
- — 100m Farmers
- — 50m Lunges
- — 50 Wall Balls
- 300m run between
Smooth technique at race pace.
Saturday
40 Min Tempo
- Sustained Effort:
- — 40 min @ 3:50-4:00/km
- — No breaks
- — Target: 10km
Last hard long effort.
Sunday
Rest Day
- Complete lactate work maintaining power output
- Execute all double sessions successfully
Transition to race specificity with Monday's half simulation targeting 33-35 minutes. Wednesday's 5x1600m at threshold maintains aerobic power. Friday's station practice at 85% grooves race technique.
W5 Championship Prep
This week: Double lactate Monday: 8x600m at 3:30/km AM, then maintain strength with 80% loads PM. Thursday's 10x400m on 2:30 cycle requires 1:18-1:22 pace. Friday's 3/4 simulation practices late-race fatigue.
Monday
Double Lactate
- AM: Lactate Work
- — 8x600m @ 3:30/km
- — 90s rest
- PM: Strength Maintenance
- — 3x5 Back Squats (80%)
- — 3x5 Bench Press (80%)
- — 3x5 Deadlifts (80%)
Maintain strength while pushing lactate.
Tuesday
Max Power Test
- Station Power:
- — 1000m SkiErg max (target <3:25)
- — 1000m Row max (target <3:25)
- — 100m Sled Push for time
- — 100m Sled Pull for time
- — 100 Wall Balls for time
- Rest 8 min between
Max effort on each. Beat previous PRs.
Wednesday
Recovery
- Active Recovery:
- — 60 min easy swim
- — Sauna 20 min
- — Massage
Full recovery day. Stay very easy.
Thursday
Lactate Repeats
- 10x400m on 2:30:
- — Target: 1:18-1:22
- — Rest is remainder
- — No fade allowed!
- Then: 4x200m @ max
Elite lactate tolerance. Push through.
Friday
3/4 Simulation
- Stations 1-6 @ Pro:
- — Complete 6 stations
- — 6x1km runs
- — Target: 52-55 min
- Pro weights throughout
90% effort. Practice late race fatigue.
Saturday
Long Compromised
- 90 min run:
- Every 10 min:
- — 250m Row
- — 15 Wall Balls
- — 10 Burpees
- Maintain sub-5:00/km
Building elite endurance.
Sunday
Rest Day
- Complete full simulation under 70 minutes
- Execute elite pacing strategy
Championship prep featuring Monday's double lactate session (8x600m AM, strength PM). Tuesday's max power tests target <3:25 for 1000m ergs. Friday's 3/4 simulation (stations 1-6) aims for 52-55 minutes.
W6 Elite Testing
This week: Thursday's full simulation is THE TEST - execute your race plan exactly, target sub-70. Tuesday's lactate work (3 sets of 4x400m) maintains sharpness. Weekend is recovery only - trust the taper.
Monday
Strength + Speed
- Maintenance:
- — 3x3 Squats (85%)
- — 3x3 Deadlifts (85%)
- — 3x3 Bench (85%)
- Then: 6x200m @ 3:00/km pace
Stay powerful. Don't max out.
Tuesday
Elite Lactate
- Lactate Session:
- — 3x(4x400m)
- — 400s @ 1:18-1:20
- — 30s rest between
- — 3 min between sets
Championship lactate work. Very hard.
Wednesday
Rest Day
Thursday
FULL SIMULATION
- Championship Test:
- Full HYROX @ 95-100%
- Pro Division:
- — Wall Balls: 9kg
- — Sled Push: 152kg/202kg
- — Sled Pull: 103kg/133kg
- — Farmers: 24kg/32kg
- — Sandbag: 20kg/30kg
- Target: SUB-70 MINUTES
This is it. Full send. Negative split.
Friday
Recovery
- Light Recovery:
- — 30 min easy swim
- — Stretching
- — Massage
Flush and recover. Very easy.
Saturday
Light Practice
- Station Touch:
- 1 Round @ 60%:
- — 200m each erg
- — 10m each sled
- — 20 BBJ
- — 25 Wall Balls
- — 50m Farmers
Just moving. Stay very light.
Sunday
Rest Day
- Hit race pace for all intervals
- Complete final simulation at 90% effort
Elite testing week with Thursday's FULL HYROX simulation at 95-100% effort targeting sub-70 minutes. Tuesday's elite lactate session (3x4x400m) is your final hard workout. Saturday is light station touches only.
W7 Final Sharpening
This week: Final speed Monday: 6x800m should feel smooth at 2:50-3:00. Tuesday's station PRs are confidence builders - beat week 3 times. Friday's back-half simulation (stations 5-8) practices closing strong.
Monday
Speed Session
- Final Speed:
- — 6x800m @ 2:50-3:00
- — 2 min rest
- — 4x400m @ 1:18-1:22
- — 90s rest
- Sharp and fast!
Last hard speed work. Stay smooth.
Tuesday
Final Station PRs
- Last PR Attempts:
- — 500m SkiErg (target <1:40)
- — 500m Row (target <1:35)
- — 75 Wall Balls for time
- — 60 BBJ for time
- Beat everything!
Final power test. Go for broke.
Wednesday
Elite Circuit
- Championship Circuit:
- 3 Rounds:
- — 800m @ 3:45/km
- — 25 Wall Balls (9kg)
- — 20m Sled Push (152kg/202kg)
- — 15 BBJ
- Rest 3 min between
95% effort. Last hard workout!
Thursday
Recovery Run
- Easy Recovery:
- — 35 min easy run
- — HR under 130
- — 5-6km total
Very easy. Flush the legs.
Friday
Final Partial Sim
- Stations 5-8:
- — 1km → 1000m Row
- — 1km → 200m Farmers
- — 1km → 100m Lunges
- — 1km → 100 Wall Balls
- — 1km finish
- Target: 33-35 min
85% effort. Dial in late race pacing.
Saturday
Easy Shakeout
- Light Movement:
- — 20 min easy jog
- — 6x100m strides @ 80%
- — 10 min walk
Stay loose and relaxed.
Sunday
Rest Day
- Maintain race sharpness with reduced volume
- Perfect pre-race activation routine
Final sharpening with Monday's 6x800m at 2:50-3:00 and Tuesday's final station PR attempts. Wednesday's elite circuit at 95% is your last hard effort. Friday's partial sim (stations 5-8) dials in late race pacing.
W8 Championship Week
This week: Monday's 6x200m at race pace should feel effortless. Tuesday's 70% station work is movement rehearsal only. Thursday is 20 minutes total - just activation. Sunday: execute your sub-70 plan!
Monday
Neural Activation
- Speed Touch:
- — 30 min easy run
- — 6x200m @ race pace
- — Full recovery
- — Focus on form
Fast but relaxed. Perfect technique.
Tuesday
Light Touch
- 1 Round @ 70%:
- — 300m SkiErg
- — 15m Sled Push
- — 15m Sled Pull
- — 20 BBJ
- — 300m Row
- — 50m Farmers
- — 25m Lunges
- — 25 Wall Balls
Movement rehearsal. 70% max!
Wednesday
Rest Day
Thursday
Final Activation
- Race Prep:
- — 15 min easy jog
- — 3x100m @ race pace
- — 5 Wall Balls
- — 5 Burpees
- — Dynamic stretching
- 20 min total
Activate nervous system. Visualize success.
Friday
Rest Day
Saturday
Rest Day
Sunday
RACE DAY!
- Elite Protocol:
- -4 hrs: Large breakfast
- -3 hrs: Light snack + coffee
- -2 hrs: Final fuel
- -90 min: Arrive venue
- -60 min: Full warm-up
- -45 min: Station practice
- -30 min: Final warm-up
- -15 min: Race brief
- -5 min: Final strides
- Target: SUB-70 MINUTES
- EXECUTE. DOMINATE. 🏆
Trust your preparation. Negative split. Own it!
- Execute taper feeling fresh and powerful
- Achieve sub-70 minute race time
Championship week with minimal volume. Monday's 6x200m at race pace maintains speed. Tuesday's light station rehearsal at 70% keeps movement patterns. Thursday's activation is 20 minutes total. Sunday: DOMINATE!
The RoxHype app
Want it to change when your week does?
The app takes this plan and your race date and rebuilds each week from what you actually did.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
miss Tuesday? the week reshuffles
The last seven days, day by day
You cannot gain fitness in the last week. You can absolutely arrive tired.
| Day | Do | Why |
|---|---|---|
| Monday | Light Circuit | Gentle reactivation after rest. 2 Rounds: 250m Row, 10 Goblet Squats, 10 Push-ups. This maintains movement quality without adding training stress. |
| Tuesday | Easy Run + Strides | 20-min easy run with 4x100m strides. The strides are fast but relaxed sprints that activate your nervous system for race day speed. |
| Wednesday | Complete Rest | Full recovery day. Focus on nutrition, hydration, and mental preparation. Your fitness is established - now just maintain it. |
| Thursday | Race prep | Three days before race day. A 15-min walk, 10 min mobility and a light touch of the stations. Keep it gentle. |
| Friday | Complete Rest | Rest. Two days to go: sort your kit, your travel and your race plan. |
| Saturday | Complete Rest | The day before the race. Last rest day: eat normally, go to bed early, picture your race going to plan. |
| Sunday | RACE DAY! | Race day. Stick to your pacing plan and enjoy it. The work is done. |
Make it yours
Reshape it around your race date, your days and your gym
five weeks out? three days a week? no sled? fine.
Same phases, rebuilt around your date, your days and your kit. Week 1 in full.
Weeks until your race
Pick your race date and the plan lengths itself.
Training days per week
Your level
Equipment
No email needed to see week 1. Nothing is stored unless you ask us to send it to you.
Why the first half looks slow
Run 1, typical Open Man 4:33 fresh legs
Run 8, same athlete 5:55 the fade this plan trains away
Walking between stations 7:42 the roxzone nobody trains
From 709,816 finishes. Every station and age group is on the benchmarks page.
Other lengths of the same plan
Questions people ask
How many weeks do I need to train for HYROX?
Eight if you have them. Technique changes in two to four weeks. Strength-endurance, the thing that stops a sled from wrecking the next run, needs six to eight. Aerobic base moves over months. Four weeks buys a rested start line and better technique; eight buys the first two; twelve and sixteen buy all three. If your race is closer than the plan you want, run the plan you have time for. Cramming a longer one removes the recovery, which is how people arrive tired.
How many days a week?
The beginner track runs 4 to 5 sessions a week, intermediate and advanced run six. If that does not fit your life, the builder below goes down to two days and drops sessions in a deliberate order: at two days keep the hybrid session and the run intervals, at three add strength, at four the long run, at five station skills and grip. A plan you follow four days a week beats one you admire six days a week.
Beginner or experienced: which track?
Pick by what you can do today. Cannot yet run 5K without stopping, or never pushed a loaded sled: beginner, and consider the four-week starter block first. Run 5K comfortably, six months of lifting, first or second HYROX: intermediate. Raced several times, chasing a time, can absorb ten to twelve hours a week with doubles: advanced. All three are the same programme with different volume and loads, so you can switch mid-block.
Can I do it without a sled or SkiErg?
Yes. Set your kit to Minimal in the builder and it swaps in the closest substitutes: sled push becomes hill sprints or heavy walking lunges, the SkiErg becomes burpees with an overhead reach, and wall balls become dumbbell thrusters. The beginner hub lists every swap.
What can this plan not do?
It cannot invent a running background: if you cannot run 5K today, eight weeks makes you fitter but still short of a base, and the fade from run 5 onwards will eat the gains. Run easy for four weeks first. It also does not react to you. If you miss a session or a sled push feels terrible, a written programme does not change. The app does, which is why we say so plainly rather than pretending a PDF can.
Where do the paces and targets come from?
From 709,816 published HYROX finishes. The typical Open Man finishes in 1:27:49, runs run 1 in 4:33 and run 8 in 5:55, and spends 7:42 walking between stations. Those three numbers shape the first half of this programme. Full tables are on the benchmarks page.
