A season

Free 16‑week HYROX training plan

Two people: the complete beginner whose first race is a season away, and the experienced athlete making a serious run at a PB.

Read the plan The 8-week flagship

16 weeks
4 sessions a week
64 sessions
3 deloads
Free

What 16 weeks can do Real physiological change. Long runs climb from the mid-40s towards 75+ minutes, strength progresses across three blocks, and the specific phase lands on a base that can hold it.

What 16 weeks cannot do Stop you drifting. Eight weeks in, the race feels abstract and sessions get skipped. Three deloads and front-loaded variety are there for exactly that.

The shape of the block Weeks 1–6 Base with a deload at 4, Build from week 7 with deloads at 8 and 12, weeks 13–15 Peak, week 16 race week.

The plan, week by week

week 9 is not week 3 again

Base
Build
Deload
Peak
Race week

W1 Base · week 1 of 6Baseline week — 8 x 400m · long run 45 min. Every number in the block is measured against this one.

Build the aerobic engine and movement foundation

Monday 50 min

Strength — foundation

Warm-up: 5 min row or jog + hip/ankle mobility
Back squat or goblet squat — 4 x 8, leave 2 reps in reserve
Romanian deadlift — 4 x 10
Farmers carry — 4 x 40m heavy
Push press — 4 x 8
Core: 3 x 45 sec plank + 15 hollow rocks
Load: start at a weight you could do two more reps with

Every HYROX station is legs + grip + lungs. Squat, hinge, carry, press — nothing exotic, progressively heavier.

Tuesday 40 min

Run Intervals — aerobic speed

10 min easy warm-up + drills (high knees, strides)
8 x 400m at 5K effort, 90 sec walk/jog recovery
This rep count is the baseline. It goes up by one every week of this phase.
10 min easy cool-down

HYROX is 8km of running — more than half the race. Base-phase intervals build the engine everything else sits on.

Thursday 48 min

Hybrid — compromised running intro

Warm-up: 800m easy run
4 rounds at race effort:
— 500m run
— 15 wall balls
— 10 burpee broad jumps
— Sled push 15m at technique weight — light enough to keep the sled moving without stopping
— 90 sec rest
Cool-down: 5 min walk + stretch

"Compromised running" — running straight off a station — is the single most HYROX-specific ability. Every hybrid session trains it.

Saturday 45 min

Long run — aerobic base

45 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
This is the floor for the phase. Everything from here goes up.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W2 Base · week 2 of 6+8% run volume · 9 x 400m · long run 50 min

Build the aerobic engine and movement foundation

Monday 50 min

Strength — foundation

Warm-up: 5 min row or jog + hip/ankle mobility
Back squat or goblet squat — 4 x 8, leave 2 reps in reserve
Romanian deadlift — 4 x 10
Farmers carry — 4 x 40m heavy
Push press — 4 x 8
Core: 3 x 45 sec plank + 15 hollow rocks
Load: add 2.5-5kg on the squat and hinge against week 1 of this phase

Every HYROX station is legs + grip + lungs. Squat, hinge, carry, press — nothing exotic, progressively heavier.

Tuesday 43 min

Run Intervals — aerobic speed

10 min easy warm-up + drills (high knees, strides)
9 x 400m at 5K effort, 90 sec walk/jog recovery
One rep more than last week (8 → 9) — that added 400m is the progression
10 min easy cool-down

HYROX is 8km of running — more than half the race. Base-phase intervals build the engine everything else sits on.

Thursday 50 min

Hybrid — compromised running intro

Warm-up: 800m easy run
5 rounds at race effort:
— 500m run
— 15 wall balls
— 10 burpee broad jumps
— Sled push 15m at technique weight — light enough to keep the sled moving without stopping
— 90 sec rest
Cool-down: 5 min walk + stretch

"Compromised running" — running straight off a station — is the single most HYROX-specific ability. Every hybrid session trains it.

Saturday 50 min

Long run — aerobic base

50 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
Up from 45 min last week. That is the 8% — small enough that you barely feel it, large enough that it compounds.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W3 Base · week 3 of 6+8% run volume · 10 x 400m · long run 50 min

Build the aerobic engine and movement foundation

Monday 50 min

Strength — foundation

Warm-up: 5 min row or jog + hip/ankle mobility
Back squat or goblet squat — 4 x 8, leave 2 reps in reserve
Romanian deadlift — 4 x 10
Farmers carry — 4 x 40m heavy
Push press — 4 x 8
Core: 3 x 45 sec plank + 15 hollow rocks
Load: add 2.5-5kg on the squat and hinge against week 2 of this phase

Every HYROX station is legs + grip + lungs. Squat, hinge, carry, press — nothing exotic, progressively heavier.

Tuesday 46 min

Run Intervals — aerobic speed

10 min easy warm-up + drills (high knees, strides)
10 x 400m at 5K effort, 90 sec walk/jog recovery
One rep more than last week (9 → 10) — that added 400m is the progression
10 min easy cool-down

HYROX is 8km of running — more than half the race. Base-phase intervals build the engine everything else sits on.

Thursday 52 min

Hybrid — compromised running intro

Warm-up: 800m easy run
6 rounds at race effort:
— 500m run
— 15 wall balls
— 10 burpee broad jumps
— Sled push 15m at technique weight — light enough to keep the sled moving without stopping
— 90 sec rest
Cool-down: 5 min walk + stretch

"Compromised running" — running straight off a station — is the single most HYROX-specific ability. Every hybrid session trains it.

Saturday 50 min

Long run — aerobic base

50 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
Same duration as last week — this week's progression is in the intervals and the sled, not here.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W4 Deload weekDeload — around 35% less work than last week, same sessions: 5 x 400m · long run 35 min

Deload — absorb the training, arrive fresher next week

Monday 50 min

Strength — foundation

Warm-up: 5 min row or jog + hip/ankle mobility
Back squat or goblet squat — 2 x 8, leave 2 reps in reserve
Romanian deadlift — 2 x 10
Farmers carry — 2 x 40m heavy
Push press — 2 x 8
Core: 3 x 45 sec plank + 15 hollow rocks
Load: back to last week's working weight, no more

Every HYROX station is legs + grip + lungs. Squat, hinge, carry, press — nothing exotic, progressively heavier.

Tuesday 40 min

Run Intervals — aerobic speed

10 min easy warm-up + drills (high knees, strides)
5 x 400m at 5K effort, 90 sec walk/jog recovery
Stop here — this is a deload week, the session is the point, not the number
10 min easy cool-down

HYROX is 8km of running — more than half the race. Base-phase intervals build the engine everything else sits on.

Thursday 46 min

Hybrid — compromised running intro

Warm-up: 800m easy run
3 rounds at 70% effort — this is a deload week:
— 500m run
— 15 wall balls
— 10 burpee broad jumps
— Sled push 15m at technique weight — light enough to keep the sled moving without stopping
— 90 sec rest
Cool-down: 5 min walk + stretch

"Compromised running" — running straight off a station — is the single most HYROX-specific ability. Every hybrid session trains it.

Saturday 35 min

Long run — aerobic base

35 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
Deload week — this is deliberately shorter than last week

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W5 Base · week 5 of 6+8% run volume · 11 x 400m · long run 55 min

Build the aerobic engine and movement foundation

Monday 50 min

Strength — foundation

Warm-up: 5 min row or jog + hip/ankle mobility
Back squat or goblet squat — 4 x 8, leave 2 reps in reserve
Romanian deadlift — 4 x 10
Farmers carry — 4 x 40m heavy
Push press — 4 x 8
Core: 3 x 45 sec plank + 15 hollow rocks
Load: add 2.5-5kg on the squat and hinge against week 3 of this phase

Every HYROX station is legs + grip + lungs. Squat, hinge, carry, press — nothing exotic, progressively heavier.

Tuesday 49 min

Run Intervals — aerobic speed

10 min easy warm-up + drills (high knees, strides)
11 x 400m at 5K effort, 90 sec walk/jog recovery
One rep more than last week (10 → 11) — that added 400m is the progression
10 min easy cool-down

HYROX is 8km of running — more than half the race. Base-phase intervals build the engine everything else sits on.

Thursday 52 min

Hybrid — compromised running intro

Warm-up: 800m easy run
6 rounds at race effort:
— 500m run
— 15 wall balls
— 10 burpee broad jumps
— Sled push 15m at technique weight — light enough to keep the sled moving without stopping
— 90 sec rest
Cool-down: 5 min walk + stretch

"Compromised running" — running straight off a station — is the single most HYROX-specific ability. Every hybrid session trains it.

Saturday 55 min

Long run — aerobic base

55 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
Up from 50 min last week. That is the 8% — small enough that you barely feel it, large enough that it compounds.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W6 Base · week 6 of 6+8% run volume · 11 x 400m · long run 60 min

Build the aerobic engine and movement foundation

Monday 50 min

Strength — foundation

Warm-up: 5 min row or jog + hip/ankle mobility
Back squat or goblet squat — 4 x 8, leave 2 reps in reserve
Romanian deadlift — 4 x 10
Farmers carry — 4 x 40m heavy
Push press — 4 x 8
Core: 3 x 45 sec plank + 15 hollow rocks
Load: add 2.5-5kg on the squat and hinge against week 4 of this phase

Every HYROX station is legs + grip + lungs. Squat, hinge, carry, press — nothing exotic, progressively heavier.

Tuesday 49 min

Run Intervals — aerobic speed

10 min easy warm-up + drills (high knees, strides)
11 x 400m at 5K effort, 90 sec walk/jog recovery
Rep count holds here — the progression this week is in the long run and the hybrid session
10 min easy cool-down

HYROX is 8km of running — more than half the race. Base-phase intervals build the engine everything else sits on.

Thursday 52 min

Hybrid — compromised running intro

Warm-up: 800m easy run
6 rounds at race effort:
— 500m run
— 15 wall balls
— 10 burpee broad jumps
— Sled push 15m at technique weight — light enough to keep the sled moving without stopping
— 90 sec rest
Cool-down: 5 min walk + stretch

"Compromised running" — running straight off a station — is the single most HYROX-specific ability. Every hybrid session trains it.

Saturday 60 min

Long run — aerobic base

60 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
Up from 55 min last week. That is the 8% — small enough that you barely feel it, large enough that it compounds.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W7 Build · week 1 of 6Into Build — runs move from 5K effort to race pace, sled at 70% of race weight · 5 x 800m · long run 60 min

Race-pace work and station strength under fatigue

Monday 55 min

Strength — station power

Warm-up: 5 min + explosive prep (3 x 5 jump squats)
Walking lunges (add load weekly) — 4 x 20 steps
Sled push — 4 x 20m at 70% of race weight, full recovery
Wall balls — 4 x 20 unbroken
Deadlift — 4 x 5 heavy
Finisher: 3 x 10 burpee broad jumps
Load: start at a weight you could do two more reps with

The sled and lunges decide more races than the runs. Build leg strength you can still use when your heart rate is 170.

Tuesday 45 min

Run Intervals — race pace under fatigue

10 min warm-up + 4 strides
5 x 800m at target race pace, 2 min recovery
20 air squats immediately before intervals 2 and 4 — running on tired legs is the skill
10 min cool-down

Use the RoxHype race calculator to find your target 1km pace, then hold it here. Even pacing wins HYROX races.

Thursday 57 min

Hybrid — station circuit

Warm-up: 800m run + dynamic prep
3 rounds at race effort:
— 1km run
— SkiErg 500m (or 60 sec hard)
— Sled push 2 x 12.5m at 70% of race weight
— 20 wall balls
— 2 min rest between rounds
Cool-down: 5 min easy

Pace the stations, not just the runs. Aim for a pace you could hold for one more round than prescribed.

Saturday 60 min

Long run — aerobic base

60 min at an easy pace (steady — 70-75% effort, controlled breathing)
Last 10 min at race pace to finish strong
This is the floor for the phase. Everything from here goes up.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W8 Deload weekDeload — around 35% less work than last week, same sessions: 3 x 800m · long run 40 min

Deload — absorb the training, arrive fresher next week

Monday 55 min

Strength — station power

Warm-up: 5 min + explosive prep (3 x 5 jump squats)
Walking lunges (add load weekly) — 2 x 20 steps
Sled push — 2 x 20m at 70% of race weight, full recovery
Wall balls — 2 x 20 unbroken
Deadlift — 2 x 5 heavy
Finisher: 3 x 10 burpee broad jumps
Load: back to last week's working weight, no more

The sled and lunges decide more races than the runs. Build leg strength you can still use when your heart rate is 170.

Tuesday 45 min

Run Intervals — race pace under fatigue

10 min warm-up + 4 strides
3 x 800m at target race pace, 2 min recovery
20 air squats immediately before intervals 2 and 4 — running on tired legs is the skill
10 min cool-down

Use the RoxHype race calculator to find your target 1km pace, then hold it here. Even pacing wins HYROX races.

Thursday 53 min

Hybrid — station circuit

Warm-up: 800m run + dynamic prep
2 rounds at 70% effort — this is a deload week:
— 1km run
— SkiErg 500m (or 60 sec hard)
— Sled push 2 x 12.5m at 70% of race weight
— 20 wall balls
— 2 min rest between rounds
Cool-down: 5 min easy

Pace the stations, not just the runs. Aim for a pace you could hold for one more round than prescribed.

Saturday 40 min

Long run — aerobic base

40 min at an easy pace (steady — 70-75% effort, controlled breathing)
Last 10 min at race pace to finish strong
Deload week — this is deliberately shorter than last week

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W9 Build · week 3 of 6+8% run volume · sled moves to race weight · 6 x 800m · long run 65 min

Race-pace work and station strength under fatigue

Monday 55 min

Strength — station power

Warm-up: 5 min + explosive prep (3 x 5 jump squats)
Walking lunges (add load weekly) — 4 x 20 steps
Sled push — 4 x 20m at race weight, full recovery
Wall balls — 4 x 20 unbroken
Deadlift — 4 x 5 heavy
Finisher: 3 x 10 burpee broad jumps
Load: add 2.5-5kg on the squat and hinge against week 1 of this phase

The sled and lunges decide more races than the runs. Build leg strength you can still use when your heart rate is 170.

Tuesday 48 min

Run Intervals — race pace under fatigue

10 min warm-up + 4 strides
6 x 800m at target race pace, 2 min recovery
20 air squats immediately before intervals 2 and 4 — running on tired legs is the skill
10 min cool-down

Use the RoxHype race calculator to find your target 1km pace, then hold it here. Even pacing wins HYROX races.

Thursday 61 min

Hybrid — station circuit

Warm-up: 800m run + dynamic prep
4 rounds at race effort:
— 1km run
— SkiErg 500m (or 60 sec hard)
— Sled push 2 x 12.5m at race weight
— 20 wall balls
— 2 min rest between rounds
Cool-down: 5 min easy

Pace the stations, not just the runs. Aim for a pace you could hold for one more round than prescribed.

Saturday 65 min

Long run — aerobic base

65 min at an easy pace (steady — 70-75% effort, controlled breathing)
Last 10 min at race pace to finish strong
Up from 60 min last week. That is the 8% — small enough that you barely feel it, large enough that it compounds.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W10 Build · week 4 of 6+8% run volume · sled at race weight, faster · 7 x 800m · long run 70 min

Race-pace work and station strength under fatigue

Monday 55 min

Strength — station power

Warm-up: 5 min + explosive prep (3 x 5 jump squats)
Walking lunges (add load weekly) — 4 x 20 steps
Sled push — 4 x 20m at race weight, faster — same distance, less time on the handles, full recovery
Wall balls — 4 x 20 unbroken
Deadlift — 4 x 5 heavy
Finisher: 3 x 10 burpee broad jumps
Load: add 2.5-5kg on the squat and hinge against week 2 of this phase

The sled and lunges decide more races than the runs. Build leg strength you can still use when your heart rate is 170.

Tuesday 51 min

Run Intervals — race pace under fatigue

10 min warm-up + 4 strides
7 x 800m at target race pace, 2 min recovery
20 air squats immediately before intervals 2 and 4 — running on tired legs is the skill
10 min cool-down

Use the RoxHype race calculator to find your target 1km pace, then hold it here. Even pacing wins HYROX races.

Thursday 65 min

Hybrid — station circuit

Warm-up: 800m run + dynamic prep
5 rounds at race effort:
— 1km run
— SkiErg 500m (or 60 sec hard)
— Sled push 2 x 12.5m at race weight, faster — same distance, less time on the handles
— 20 wall balls
— 2 min rest between rounds
Cool-down: 5 min easy

Pace the stations, not just the runs. Aim for a pace you could hold for one more round than prescribed.

Saturday 70 min

Long run — aerobic base

70 min at an easy pace (steady — 70-75% effort, controlled breathing)
Last 10 min at race pace to finish strong
Up from 65 min last week. That is the 8% — small enough that you barely feel it, large enough that it compounds.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W11 Build · week 5 of 6+8% run volume · sled at race weight, faster · 8 x 800m · long run 75 min

Race-pace work and station strength under fatigue

Monday 55 min

Strength — station power

Warm-up: 5 min + explosive prep (3 x 5 jump squats)
Walking lunges (add load weekly) — 4 x 20 steps
Sled push — 4 x 20m at race weight, faster — same distance, less time on the handles, full recovery
Wall balls — 4 x 20 unbroken
Deadlift — 4 x 5 heavy
Finisher: 3 x 10 burpee broad jumps
Load: add 2.5-5kg on the squat and hinge against week 3 of this phase

The sled and lunges decide more races than the runs. Build leg strength you can still use when your heart rate is 170.

Tuesday 54 min

Run Intervals — race pace under fatigue

10 min warm-up + 4 strides
8 x 800m at target race pace, 2 min recovery
20 air squats immediately before intervals 2 and 4 — running on tired legs is the skill
10 min cool-down

Use the RoxHype race calculator to find your target 1km pace, then hold it here. Even pacing wins HYROX races.

Thursday 65 min

Hybrid — station circuit

Warm-up: 800m run + dynamic prep
5 rounds at race effort:
— 1km run
— SkiErg 500m (or 60 sec hard)
— Sled push 2 x 12.5m at race weight, faster — same distance, less time on the handles
— 20 wall balls
— 2 min rest between rounds
Cool-down: 5 min easy

Pace the stations, not just the runs. Aim for a pace you could hold for one more round than prescribed.

Saturday 75 min

Long run — aerobic base

75 min at an easy pace (steady — 70-75% effort, controlled breathing)
Last 10 min at race pace to finish strong
Up from 70 min last week. That is the 8% — small enough that you barely feel it, large enough that it compounds.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W12 Deload weekDeload — around 35% less work than last week, same sessions: 3 x 800m · long run 50 min

Deload — absorb the training, arrive fresher next week

Monday 55 min

Strength — station power

Warm-up: 5 min + explosive prep (3 x 5 jump squats)
Walking lunges (add load weekly) — 2 x 20 steps
Sled push — 2 x 20m at race weight, faster — same distance, less time on the handles, full recovery
Wall balls — 2 x 20 unbroken
Deadlift — 2 x 5 heavy
Finisher: 3 x 10 burpee broad jumps
Load: back to last week's working weight, no more

The sled and lunges decide more races than the runs. Build leg strength you can still use when your heart rate is 170.

Tuesday 45 min

Run Intervals — race pace under fatigue

10 min warm-up + 4 strides
3 x 800m at target race pace, 2 min recovery
20 air squats immediately before intervals 2 and 4 — running on tired legs is the skill
10 min cool-down

Use the RoxHype race calculator to find your target 1km pace, then hold it here. Even pacing wins HYROX races.

Thursday 53 min

Hybrid — station circuit

Warm-up: 800m run + dynamic prep
2 rounds at 70% effort — this is a deload week:
— 1km run
— SkiErg 500m (or 60 sec hard)
— Sled push 2 x 12.5m at race weight, faster — same distance, less time on the handles
— 20 wall balls
— 2 min rest between rounds
Cool-down: 5 min easy

Pace the stations, not just the runs. Aim for a pace you could hold for one more round than prescribed.

Saturday 50 min

Long run — aerobic base

50 min at an easy pace (steady — 70-75% effort, controlled breathing)
Last 10 min at race pace to finish strong
Deload week — this is deliberately shorter than last week

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W13 Peak · week 1 of 3First half simulation — stations in race order, timed · 4 x 1km · long run 70 min

Sharpen race fitness, rehearse pacing

Monday 40 min

Strength — maintain & prime

Warm-up: 5 min easy + mobility
Goblet squat — 3 x 6 moderate
Sandbag lunges — 3 x 15 steps
Farmers carry — 3 x 30m
Core: 3 rounds — 30 sec side plank each side + 10 v-ups

Peak phase strength is maintenance. The gains are banked — now you stay fresh and let race fitness surface.

Tuesday 40 min

Run Intervals — sharpen

12 min progressive warm-up
4 x 1km at goal race pace, 90 sec recovery
6 min easy cool-down

These should feel controlled. If pace collapses on the last rep, your goal pace is 5-10 sec/km too hot.

Thursday 70 min

Hybrid — 2/3 race simulation

4 rounds continuous, race effort:
— 1km run at goal pace
— stations in order: SkiErg 500m / sled push 25m at race weight, in race order / 20 wall balls / row 500m
First simulation of the block — record the total time, it is the number every later week is measured against

Treat this like race day: same breakfast, same shoes, same pacing plan.

Saturday 70 min

Long run — aerobic base

70 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
This is the floor for the phase. Everything from here goes up.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W14 Peak · week 2 of 3Second simulation, 60-90 sec quicker · 5 x 1km · long run 75 min

Sharpen race fitness, rehearse pacing

Monday 40 min

Strength — maintain & prime

Warm-up: 5 min easy + mobility
Goblet squat — 3 x 6 moderate
Sandbag lunges — 3 x 15 steps
Farmers carry — 3 x 30m
Core: 3 rounds — 30 sec side plank each side + 10 v-ups

Peak phase strength is maintenance. The gains are banked — now you stay fresh and let race fitness surface.

Tuesday 43 min

Run Intervals — sharpen

12 min progressive warm-up
5 x 1km at goal race pace, 90 sec recovery
6 min easy cool-down

These should feel controlled. If pace collapses on the last rep, your goal pace is 5-10 sec/km too hot.

Thursday 70 min

Hybrid — half race simulation

4 rounds continuous, race effort:
— 1km run at goal pace
— stations in order: SkiErg 500m / sled push 25m at race weight, in race order / 20 wall balls / row 500m
Beat your last simulation by 60-90 seconds. Same stations, same order, less roxzone.

Treat this like race day: same breakfast, same shoes, same pacing plan.

Saturday 75 min

Long run — aerobic base

75 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
Up from 70 min last week. That is the 8% — small enough that you barely feel it, large enough that it compounds.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W15 Peak · week 3 of 3Second simulation, 60-90 sec quicker · 6 x 1km · long run 75 min

Sharpen race fitness, rehearse pacing

Monday 40 min

Strength — maintain & prime

Warm-up: 5 min easy + mobility
Goblet squat — 3 x 6 moderate
Sandbag lunges — 3 x 15 steps
Farmers carry — 3 x 30m
Core: 3 rounds — 30 sec side plank each side + 10 v-ups

Peak phase strength is maintenance. The gains are banked — now you stay fresh and let race fitness surface.

Tuesday 46 min

Run Intervals — sharpen

12 min progressive warm-up
6 x 1km at goal race pace, 90 sec recovery
6 min easy cool-down

These should feel controlled. If pace collapses on the last rep, your goal pace is 5-10 sec/km too hot.

Thursday 70 min

Hybrid — half race simulation

4 rounds continuous, race effort:
— 1km run at goal pace
— stations in order: SkiErg 500m / sled push 25m at race weight, in race order / 20 wall balls / row 500m
Beat your last simulation by 60-90 seconds. Same stations, same order, less roxzone.

Treat this like race day: same breakfast, same shoes, same pacing plan.

Saturday 75 min

Long run — aerobic base

75 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
Same duration as last week — this week's progression is in the intervals and the sled, not here.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

W16 Race weekTaper — run volume down roughly two thirds, one short primer, then nothing (4 x 1km · long run 20 min)

Taper, prime, race

Monday 40 min

Strength — maintain & prime

Warm-up: 5 min easy + mobility
Goblet squat — 3 x 6 moderate
Sandbag lunges — 3 x 15 steps
Farmers carry — 3 x 30m
Core: 3 rounds — 30 sec side plank each side + 10 v-ups

Peak phase strength is maintenance. The gains are banked — now you stay fresh and let race fitness surface.

Tuesday 40 min

Run Intervals — sharpen

12 min progressive warm-up
4 x 1km at goal race pace, 90 sec recovery
6 min easy cool-down

Crisp, not crushing. Leave the session feeling fast.

Thursday 30 min

Hybrid — race week primer

2 rounds, smooth and confident:
— 800m at race pace
— 10 wall balls
— 10 lunges
Done. Trust the plan.

Short, sharp, familiar movements. You cannot gain fitness this week — you can only arrive tired.

Saturday 20 min

Easy shakeout run

20 min at an easy pace (steady — 70-75% effort, controlled breathing)
Keep it genuinely easy — this builds the engine
This is the floor for the phase. Everything from here goes up.

Zone 2 volume is what lets you run km 7 and 8 at the same pace as km 1. Do not race your long run.

The RoxHype app

Want it to change when your week does?

The app takes 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

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The RoxHype app: today's workout and the race countdown

Questions people ask

Who is the 16-week plan for?

Two people: the complete beginner whose first race is a season away, and the experienced athlete making a serious run at a PB.

What can 16 weeks do?

Real physiological change. Long runs climb from the mid-40s towards 75+ minutes, strength progresses across three blocks, and the specific phase lands on a base that can hold it.

What can 16 weeks not do?

Stop you drifting. Eight weeks in, the race feels abstract and sessions get skipped. Three deloads and front-loaded variety are there for exactly that.

How does this differ from the 8-week plan?

It is the 8-week plan with room to breathe: a longer base before the specific work, 3 deload weeks, and space for race rehearsals far enough apart to act on. This length is generated from the same phase engine at four sessions a week. The 8-week plan is the hand-written flagship.

Where next

The 8-week flagshipHand-written, three levels, every session

How ready are you?Pick your race, see your weeks, band and weak stations

Never raced? Start hereThe first-race guide and 4-week starter block