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Free HYROX training plan · Beginner

8-week HYROX training plan: beginner (first race)

Eight weeks, seven days a week including named rest days, written as a programme rather than generated from a template. Weeks 1 to 4 build the base and teach the eight stations; weeks 5 to 7 make everything race-specific; week 8 is the taper. You can run 5K and have never pushed a sled.

Written by Title Intharat, BSc Sport Science, Certified Personal Trainer. Reviewed by Michael Borman, HYROX race finisher, ultra-distance runner, RoxHype founder. Updated April 2026.

Weeks 1–4 · BaseLearn the eight stations, build the engine.

Weeks 5–7 · Build, peakEverything race-specific.

Week 8 · Race weekTaper: arrive fresh, not fitter.

36 sessions4–5 a week, named rest days.

Pacing rules for the beginner track

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

How to use it

Tick each session as you do it. Weeks 1 to 4 build the base, 5 to 7 are race-specific, week 8 is the taper.
Where a load shows two weights, such as 102kg/152kg on the sled push, the first is the women's and the second the men's.
No sled or SkiErg? The swaps are listed at roxhype.com/training-plan/beginner.
Racing on a set date? The plan builder at roxhype.com/training-plan fits the phases to your date, your days and your kit.

Week 1

Movement Foundation

Base · 4 sessions · 3-4 hours · RPE 5-6

This week: Movement quality foundation with bodyweight exercises. Easy-pace running at conversational intensity. Learn basic station movements with light or no weight.

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.
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.

Week 2

Building Volume

Base · 5 sessions · 4-5 hours · RPE 6-7

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.

Week 3

Intensity Boost

Base · 5 sessions · 5 hours · RPE 7-8

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.

Week 4

Mid-Point Test

Base · 4 sessions · 4-5 hours · RPE 7-8

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.

Week 5

Race Preparation

Build · 5 sessions · 5-6 hours · RPE 8

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.

Week 6

Peak Training

Build · 5 sessions · 6 hours · RPE 8-9

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.

Week 7

Final Test

Peak · 4 sessions · 5-6 hours · RPE 8-9

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.

Week 8

Race Week

Race Week · 4 sessions · 2 hours · RPE 4-5

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.

Race week

The last seven days, day by day

You cannot gain fitness in the last week. You can absolutely arrive tired.

Day	Do
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.

Want the plan to change when your week does?

A written plan cannot react to a missed session or a heavy week. The RoxHype app takes this plan and your race date and rebuilds each week from what you actually did. roxhype.com/get-the-app

After the race: every result and split, and a free race report, on roxtimes.com.

8-week HYROX training plan: beginner (first race)

Pacing rules for the beginner track

How to use it

Movement Foundation

Foundation Circuit

Zone 2 Run

Rest Day

Strength Foundations

Rest Day

Station Introduction

Rest Day

Building Volume

Station Practice

Progressive Run

Rest Day

Progressive Strength

Rest Day

Sled Introduction

Easy Run

Intensity Boost

Higher Intensity

Tempo Run

Rest Day

Race Weight Practice

Rest Day

Station Circuit

Long Run

Mid-Point Test

Circuit Test

Recovery Run

Rest Day

Strength Maintenance

Rest Day

Mini Simulation

Rest Day

Race Preparation

Compromised Running

Race Pace Intervals

Rest Day

Race Weight Practice

Long Run + Stations

Rest Day

Recovery Bike

Peak Training

Sled Work

1km Repeats

Rest Day

Compromised Circuit

Long Run

Rest Day

Optional Recovery

Final Test

Peak Compromised

Rest Day

Race Simulation

Recovery Run

Rest Day

Station Review

Rest Day

Race Week

Light Circuit

Easy Run + Strides

Rest Day

Race Prep

Rest Day

Rest Day

RACE DAY!

The last seven days, day by day

Light Circuit

Easy Run + Strides

Complete Rest

Race prep

Complete Rest

Complete Rest

RACE DAY!

Want the plan to change when your week does?