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Free 10-week plan for your first HYROX
Every session of a 10-week first race plan, free: no email, no app. Four days a week, 40 to 75 minutes a session, built from the same templates as the Cheetah app.
The week
Monday easy run, Tuesday strength, Thursday stations, Saturday long run. Rest days in between, so the hard days never stack.
- Two runs, one strength day and one station day each week
- Long run builds from 5 km to 7.5 km
- Full race simulation two weeks before race day
- Real sleds, SkiErg and wall balls at Open race loads
How it builds
| When | What |
|---|---|
| Week 1 | Benchmark: a 1 km time trial and 50 wall balls for time, so you have numbers to beat. |
| Weeks 2 to 3 | Station technique at light loads. |
| Week 4 | Deload. |
| Weeks 5 to 6 | Station circuits, then your first compromised runs. |
| Week 7 | Benchmark again, plus a half simulation of the first four stations. |
| Week 8 | A full race simulation, two weeks out, at about 90% of race load. |
| Week 9 | Last compromised runs. The long run peaks at 7.5 km. |
| Week 10 | Taper, race primer, shakeout, race. |
Race loads are the Open division from the 2026/27 rulebook. All of them are in the weights guide. No sled? Use the station swaps.
Week 1
Mon
Easy Run
- Easy Run3 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Lower
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Goblet Squat3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Romanian Deadlift3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Rest90 sec
- Walking Lunges (each leg)3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Step-Ups (each leg)3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Plank3 × 20 s
Thu
Benchmark Test
- Warm-up12 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 1 km Time Trial1 km · Hard but controlled, about 8/10, not a sprint. Record the time · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk for a few seconds if you need to; it's a starting point, not a race.
- Rest5 min
- Wall Balls50 reps, target 2.70 m (W) / 3.00 m (M); break into sets before you fail · 4 kg (W) · 6 kg (M)For time. Record it and your set breaks.
- Rest5 min
- 1 km Run1 km · Target pace 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardCompare this km with the first, the gap is your compromised-running cost.
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Long Run
- Long Run5 km · The week's aerobic backbone; finish feeling you could go on · Zone 2 · 60–70% max HR · conversational paceFuel and hydrate as you would on race day.
Week 2
Mon
Easy Run
- Easy Run3.5 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Full Body
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Trap Bar Deadlift3 × 7 reps · Light · RPE 6 · 3–4 reps in reserve
- Bent-Over Row3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Rest90 sec
- Dumbbell Push Press3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Lat Pulldown3 × 10 reps · Light · RPE 6 · 3–4 reps in reserve
- Kettlebell Swings3 × 15 reps · Light · RPE 6 · 3–4 reps in reserve
- Side Plank (each side)3 × 25 s
Thu
Technique · Stations 5–8
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 3 RoundsMove steadily through the stations below, then rest 2 min before the next round
- Row200 m · Legs, then hips, then arms; 26–30 strokes a minute
- Farmers Carry50 m · Tall posture, quick steps, don't set them down · 2 × 6 kg (W) · 2 × 10 kg (M)
- Sandbag Lunges20 m · Bag on the shoulders, back knee touches every rep · 4 kg (W) · 8 kg (M)
- Wall Balls20 reps, target 2.70 m (W) / 3.00 m (M); break into sets before you fail · 4 kg (W) · 6 kg (M)
- Rest2 min between rounds
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Long Run
- Long Run5.5 km · The week's aerobic backbone; finish feeling you could go on · Zone 2 · 60–70% max HR · conversational paceFuel and hydrate as you would on race day.
Week 3
Mon
Easy Run
- Easy Run4 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Lower
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Goblet Squat3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Romanian Deadlift3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Rest90 sec
- Walking Lunges (each leg)3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Step-Ups (each leg)3 × 12 reps · Light · RPE 6 · 3–4 reps in reserve
- Plank3 × 25 s
Thu
Technique · Stations 1–4
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 3 RoundsMove steadily through the stations below, then rest 2 min before the next round
- SkiErg200 m · Long strokes, hinge at the hips; pace it like a 15K, not a 5K
- Sled Push12.5 m · Arms long, low hips, short fast steps · 40 kg (W) · 60 kg (M)
- Sled Pull12.5 m · Hand over hand, sit back, walk the rope behind you · 30 kg (W) · 40 kg (M)
- Burpee Broad Jumps20 m · Chest to floor, jump forward with both feet; no space → do the same count as burpees + broad jumps in place
- Rest2 min between rounds
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Long Run
- Long Run6 km · The week's aerobic backbone; finish feeling you could go on · Zone 2 · 60–70% max HR · conversational paceFuel and hydrate as you would on race day.
Week 4
Mon
Easy Run · Deload
- Easy Run3 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Full Body · Deload
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Trap Bar Deadlift3 × 6 reps · Light · RPE 6 · deload
- Bent-Over Row3 × 10 reps · Light · RPE 6 · deload
- Rest90 sec
- Dumbbell Push Press3 × 10 reps · Light · RPE 6 · deload
- Lat Pulldown3 × 8 reps · Light · RPE 6 · deload
- Kettlebell Swings3 × 15 reps · Light · RPE 6 · deload
- Side Plank (each side)3 × 30 s
Thu
Station Circuit · Stations 5–8 · Deload
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 3 RoundsMove steadily through the stations below, then rest 2 min before the next round
- Row250 m · Legs, then hips, then arms; 26–30 strokes a minute
- Farmers Carry50 m · Tall posture, quick steps, don't set them down · 2 × 8 kg (W) · 2 × 10 kg (M)
- Sandbag Lunges20 m · Bag on the shoulders, back knee touches every rep · 4 kg (W) · 10 kg (M)
- Wall Balls25 reps, target 2.70 m (W) / 3.00 m (M); break into sets before you fail · 4 kg (W) · 6 kg (M)
- Rest2 min between rounds
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Long Run · Deload
- Long Run5 km · The week's aerobic backbone; finish feeling you could go on · Zone 2 · 60–70% max HR · conversational paceFuel and hydrate as you would on race day.
Week 5
Mon
Easy Run
- Easy Run5 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Lower
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Goblet Squat4 × 10 reps · Moderate · RPE 7
- Romanian Deadlift4 × 10 reps · Moderate · RPE 7
- Rest90 sec
- Walking Lunges (each leg)4 × 10 reps · Moderate · RPE 7
- Step-Ups (each leg)4 × 10 reps · Moderate · RPE 7
- Plank4 × 30 s
Thu
Station Circuit · Stations 1–4
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 4 RoundsMove steadily through the stations below, then rest 2 min before the next round
- SkiErg250 m · Long strokes, hinge at the hips; pace it like a 15K, not a 5K
- Sled Push12.5 m · Arms long, low hips, short fast steps · 55 kg (W) · 85 kg (M)
- Sled Pull12.5 m · Hand over hand, sit back, walk the rope behind you · 45 kg (W) · 55 kg (M)
- Burpee Broad Jumps20 m · Chest to floor, jump forward with both feet; no space → do the same count as burpees + broad jumps in place
- Rest2 min between rounds
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Long Run
- Long Run6.5 km · The week's aerobic backbone; finish feeling you could go on · Zone 2 · 60–70% max HR · conversational paceFuel and hydrate as you would on race day.
Week 6
Mon
Easy Run
- Easy Run5 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Full Body
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Trap Bar Deadlift4 × 5 reps · Moderately heavy · RPE 8
- Bent-Over Row4 × 8 reps · Moderately heavy · RPE 8
- Rest90 sec
- Dumbbell Push Press4 × 8 reps · Moderately heavy · RPE 8
- Lat Pulldown4 × 6 reps · Moderately heavy · RPE 8
- Kettlebell Swings4 × 15 reps · Moderately heavy · RPE 8
- Side Plank (each side)4 × 35 s
Thu
Compromised Run
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 3 RoundsRun straight into each station and keep moving, walk briskly if you need to. Rest 2 min between rounds.
- Run500 m · Race effort · Zone 4 · 80–90% max HR · threshold, comfortably hard
- SkiErg250 m · Long strokes, hinge at the hips; pace it like a 15K, not a 5K
- Run500 m · Race effort, legs will feel heavy, that's the point · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Farmers Carry50 m · Tall posture, quick steps, don't set them down · 2 × 12 kg (W) · 2 × 18 kg (M)
- Rest2 min between rounds
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Long Run
- Long Run7 km · The week's aerobic backbone; finish feeling you could go on · Zone 2 · 60–70% max HR · conversational paceFuel and hydrate as you would on race day.
Week 7
Mon
Easy Run
- Easy Run5.5 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Lower
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Goblet Squat4 × 8 reps · Moderately heavy · RPE 8
- Romanian Deadlift4 × 8 reps · Moderately heavy · RPE 8
- Rest90 sec
- Walking Lunges (each leg)4 × 8 reps · Moderately heavy · RPE 8
- Step-Ups (each leg)4 × 8 reps · Moderately heavy · RPE 8
- Plank4 × 35 s
Thu
Benchmark Test
- Warm-up12 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 1 km Time Trial1 km · Hard but controlled, about 8/10, not a sprint. Record the time · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk for a few seconds if you need to; it's a starting point, not a race.
- Rest5 min
- Wall Balls50 reps, target 2.70 m (W) / 3.00 m (M); break into sets before you fail · 4 kg (W) · 6 kg (M)For time. Record it and your set breaks.
- Rest5 min
- 1 km Run1 km · Target pace 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardCompare this km with the first, the gap is your compromised-running cost.
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Half Simulation · Front Four
- Warm-up12 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Half Simulation4 × (1 km run + station) for time. Pace the first two stations at about 75% effort. Walk briskly through transitions.
- Run 1 km1 km · Race pace · Zone 4 · 80–90% max HR · threshold, comfortably hard
- SkiErg1000 m · Long strokes, hinge at the hips; pace it like a 15K, not a 5K
- Run 1 km1 km · Race pace · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sled Push50 m · Arms long, low hips, short fast steps · 75 kg (W) · 115 kg (M)
- Run 1 km1 km · Race pace · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sled Pull50 m · Hand over hand, sit back, walk the rope behind you · 60 kg (W) · 75 kg (M)
- Run 1 km1 km · Race pace · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Burpee Broad Jumps80 m · Chest to floor, jump forward with both feet; no space → do the same count as burpees + broad jumps in place
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Week 8
Mon
Easy Run
- Easy Run6 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Full Body
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Trap Bar Deadlift3 × 5 reps · Heavy · RPE 8
- Bent-Over Row3 × 6 reps · Heavy · RPE 8
- Rest90 sec
- Dumbbell Push Press3 × 6 reps · Heavy · RPE 8
- Lat Pulldown3 × 5 reps · Heavy · RPE 8
- Kettlebell Swings3 × 15 reps · Heavy · RPE 8
- Side Plank (each side)3 × 40 s
Thu
Compromised Run
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 3 RoundsRun straight into each station and keep moving, walk briskly if you need to. Rest 2 min between rounds.
- Run500 m · Race effort · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sled Push12.5 m · Arms long, low hips, short fast steps · 95 kg (W) · 145 kg (M)
- Run500 m · Race effort, legs will feel heavy, that's the point · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sandbag Lunges20 m · Bag on the shoulders, back knee touches every rep · 10 kg (W) · 20 kg (M)
- Rest2 min between rounds
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Full Race Simulation
- Warm-up15 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Full Simulation8 × (1 km run + station) for time at ~90% race loads. Practise pacing, fuelling and fast transitions. This is your last big session.
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- SkiErg1000 m · Long strokes, hinge at the hips; pace it like a 15K, not a 5K
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sled Push50 m · Arms long, low hips, short fast steps · 90 kg (W) · 135 kg (M)
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sled Pull50 m · Hand over hand, sit back, walk the rope behind you · 70 kg (W) · 95 kg (M)
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Burpee Broad Jumps80 m · Chest to floor, jump forward with both feet; no space → do the same count as burpees + broad jumps in place
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Row1000 m · Legs, then hips, then arms; 26–30 strokes a minute
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Farmers Carry200 m · Tall posture, quick steps, don't set them down · 2 × 14 kg (W) · 2 × 22 kg (M)
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sandbag Lunges100 m · Bag on the shoulders, back knee touches every rep · 8 kg (W) · 18 kg (M)
- Run 1 km1 km · Race pace, even splits · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Wall Balls100 reps, target 2.70 m (W) / 3.00 m (M); break into sets before you fail · 4 kg (W) · 6 kg (M)
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Week 9
Mon
Easy Run
- Easy Run4.5 km · Relaxed and even · Zone 2 · 60–70% max HR · conversational paceIf you can't hold a conversation, slow down or walk briefly.
Tue
Strength · Lower
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Goblet Squat3 × 5 reps · Moderate · RPE 7
- Romanian Deadlift3 × 5 reps · Moderate · RPE 7
- Rest90 sec
- Walking Lunges (each leg)3 × 5 reps · Moderate · RPE 7
- Step-Ups (each leg)3 × 5 reps · Moderate · RPE 7
- Plank3 × 40 s
Thu
Compromised Run
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 2 RoundsRun straight into each station and keep moving, walk briskly if you need to. Rest 2 min between rounds.
- Run500 m · Race effort · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sled Pull12.5 m · Hand over hand, sit back, walk the rope behind you · 70 kg (W) · 95 kg (M)
- Run500 m · Race effort, legs will feel heavy, that's the point · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Wall Balls25 reps, target 2.70 m (W) / 3.00 m (M); break into sets before you fail · 4 kg (W) · 6 kg (M)
- Rest2 min between rounds
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Sat
Long Run
- Long Run7.5 km · The week's aerobic backbone; finish feeling you could go on · Zone 2 · 60–70% max HR · conversational paceFuel and hydrate as you would on race day.
Week 10
Mon
Easy Run + Strides
- Easy Run20 min easy · Zone 2 · 60–70% max HR · conversational pace
- Strides4 × 20 s at race pace, full walk-back recovery
Wed
Race Primer
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Race-Pace Primer1 km · One relaxed km at goal race pace · Zone 3 · 70–80% max HR · steady, short sentences only
- SkiErg150 m · Long strokes, hinge at the hips; pace it like a 15K, not a 5K
- Sled Push12.5 m · Arms long, low hips, short fast steps · 50 kg (W) · 75 kg (M)
- Wall Balls15 reps, target 2.70 m (W) / 3.00 m (M); break into sets before you fail · 4 kg (W) · 6 kg (M)
- Stop thereLeave feeling fresh. No hard efforts from here to race day.
Fri
Shakeout
- Shakeout Jog15 min very easy · Zone 1 · 50–60% max HR · recovery
- Mobility + Kit Check10 min mobility. Lay out shoes, gloves, gels, timing chip
Sat
Race Day
- Race Warm-up15 min: easy jog, dynamic mobility, 3 × 10 s fast strides, 5 wall balls and 5 burpeesEat 2–3 hours before. Pace the SkiErg like a 15K, not a 5K.
- Run 11 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 1 · SkiErg1000 m
- Run 21 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 2 · Sled Push50 m · Open: 102 kg (W) · 152 kg (M)
- Run 31 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 3 · Sled Pull50 m · Open: 78 kg (W) · 103 kg (M)
- Run 41 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 4 · Burpee Broad Jumps80 m
- Run 51 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 5 · Row1000 m
- Run 61 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 6 · Farmers Carry200 m · Open: 2 × 16 kg (W) · 2 × 24 kg (M)
- Run 71 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 7 · Sandbag Lunges100 m · Open: 10 kg (W) · 20 kg (M)
- Run 81 km · Target 6:15–7:00 /km · Zone 4 · 80–90% max HR · threshold, comfortably hardWalk briskly through the transition zone; never stand still.
- Station 8 · Wall Balls100 reps · Open: 4 kg (W) · 6 kg (M)Break into sets of 10–20 before you fail
- FinishLog your time and each split in Cheetah, then share your race recap
Download the PDF
Move days around to fit your week, but keep a rest day between the station day and the long run. If a week goes badly, repeat it rather than skipping ahead.
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