Free 4‑week HYROX training plan

This week: Movement quality is everything this week. Master basic patterns like squats, push-ups, and planks with bodyweight or very light resistance. Build your aerobic base with easy-pace running that feels conversational. The goal is learning, not testing limits.

• Complete all 4 workouts this week
• Run 25 minutes continuously without walking

Week 1 is all about establishing your foundation without overwhelming your system. Your body is learning new movement patterns while adapting to a structured training routine. Don't worry about performance, focus entirely on learning proper form and building the habit of consistent training. This week sets the tone for everything that follows, so patience and attention to detail are your best friends.

This week: Progressive volume increases with continued emphasis on perfect form. Add light HYROX station practice to familiarize yourself with the movements. Extend cardio sessions gradually while maintaining that easy, conversational pace throughout.

• Complete 5+ rounds in the 20-min AMRAP
• Push sled for 15m without stopping

Week 2 introduces your first real training progression. Your body has started adapting to the new movement patterns, and now we can safely increase training volume. You might feel slightly more fatigued this week, this is normal and expected. Focus on consistency and trust that adaptation is happening even when workouts feel challenging.

This week: Peak training stress with smart progression. Practice HYROX stations with race-similar weights as your fitness allows. Longer cardio sessions that start building toward the endurance demands you'll face on race day.

• Complete mini simulation under 45 minutes
• Use race weights for wall balls (6kg/9kg)

Week 3 is where everything starts clicking together. Your body has adapted to the training stress, and you should feel noticeably stronger and more confident. This is your peak training week, embrace the challenge while maintaining excellent form. You'll be surprised by what you're capable of.

This week: Volume reduction with sharpness maintenance. Light race simulation to build confidence and practice pacing. Focus heavily on race day logistics, mental preparation, and visualization of successful performance.

• Feel fresh and ready for race day
• Execute perfect technique on all movements

Week 4 is about bringing everything together for race day. The hard training is done, now we focus on maintaining fitness while ensuring you feel fresh and confident. This week is about race preparation, mental readiness, and trusting the process you've been following.

This week: Combine movement mastery with moderate training loads. Use light-to-moderate weights while perfecting technique. Introduce structured cardio sessions with some basic interval work to challenge your aerobic system appropriately.

• Complete half simulation in under 45 minutes
• Hold 3x1600m at 4:30-4:45/km pace

Week 1 builds on your existing fitness base while introducing HYROX-specific demands. Your body can handle more volume than a beginner, but we're still emphasizing movement quality and establishing training rhythm. You should feel energized after workouts, not exhausted, we're building momentum, not testing limits.

This week: Intensity introduction with maintained movement quality. Begin race-specific station practice with moderate loads that challenge you. Introduce tempo running and threshold work to build race-specific fitness.

• Complete all 5x800m under 4:00
• Row 250m in under 55 seconds (5 rounds)

Week 2 ramps up the intensity while maintaining the movement quality you established in Week 1. You'll start to feel stronger and more confident in the HYROX movements. This is where real fitness gains begin to happen, your body is responding to the training stimulus.

This week: Peak training load with race simulation elements. Full station practice at target race intensity. Race-pace running intervals and transition practice to optimize your race day efficiency and strategy.

• Complete full simulation in 75-85 minutes
• Hold 20-min tempo at 4:30-4:45/km

Week 3 is your peak training load. You should feel strong, confident, and ready to push your limits. This week tests everything you've built in the previous two weeks. Trust your preparation and execute with confidence.

This week: Strategic taper with race pace practice. Keep your fitness and arrive rested for race day. Finalize race strategy and build mental confidence for goal achievement.

• Feel fresh and race-ready
• Perfect technique on all movements

Week 4 combines race simulation with strategic recovery. You've built the fitness, now we practice executing it under race conditions while ensuring you arrive at race day energized and confident.

This week: High-volume foundation with technical precision. Use moderate-to-heavy loads while maintaining perfect form. Establish aerobic and strength baselines through structured, purposeful training sessions.

• Complete partial sim in sub-35 minutes
• Hit 25+ cals/30s on SkiErg and Row

Week 1 establishes a high-volume foundation that will support the intense training ahead. Your experience allows us to start with significant training load while maintaining perfect technique. Every rep counts toward building the specific adaptations needed for elite HYROX performance.

This week: Higher intensity zones while building volume systematically. Race-weight station practice with efficiency focus. Structured interval training and lactate threshold development for competitive performance.

• All 6x1000m under 4:00
• Hit all station target times in practice

Week 2 pushes into higher intensity zones while building on your volume base. You should start feeling the specific demands of HYROX training. Your fitness background allows you to handle this load, but respect the recovery protocols to maintain adaptation quality.

This week: Maximum training stress with competition simulation. Perfect technique under race conditions with championship-level demands. High-intensity intervals and race strategy refinement.

• Complete full sim in sub-70 minutes
• Set PRs in power testing

Week 3 is your performance peak. Every system in your body should be firing optimally. This week is about using the fitness you've built and fine-tuning for race day. The intensity is high, but your preparation has been thorough.

This week: Precision taper with neural activation focus. Technical refinement and strategy optimization. Peak readiness through controlled race simulation and mental preparation.

• Feel explosive and race-ready
• Perfect technique at 70% effort

Week 4 is precision preparation. Every session has a specific purpose in optimizing your race day performance. The physical preparation is complete, now we focus on neural activation and race strategy execution.