27 plans
HYROX training plans for every starting point
8, 12 and 16-week plans for first-timers, runners, lifters, Doubles, Relay and 40+, for a full gym, a regular gym, home or no equipment. Each one is described below, with week 1 free to read.
Find your plan in 60 secondsFour questions: your level, equipment and race date.
First race
16-Week HYROX Training Plan for Complete BeginnersComplete beginners who can't yet run 5 km16 weeks · 4 days a week · Gym16-Week HYROX Training Plan for Complete Beginners at HomeComplete beginners training at home16 weeks · 4 days a week · Home12-Week HYROX Training Plan for Your First RaceBeginners who can run 3–5 km and have trained a little12 weeks · 4 days a week · Gym12-Week HYROX Training Plan for Your First Race Without a SledBeginners at a commercial gym without race equipment12 weeks · 4 days a week · Regular gym, no sled or SkiErg12-Week HYROX Training Plan for Your First Race at HomeBeginners training at home12 weeks · 4 days a week · Home12-Week HYROX Training Plan for Your First Race With No EquipmentBeginners with no equipment12 weeks · 4 days a week · No equipment
Runners
8-Week HYROX Training Plan for RunnersRunners who rarely lift; stations are where you'll gain the most time8 weeks · 5 days a week · Gym8-Week HYROX Training Plan for Runners at HomeRunners who rarely lift; stations are where you'll gain the most time8 weeks · 5 days a week · Home12-Week HYROX Training Plan for RunnersRunners who rarely lift; stations are where you'll gain the most time12 weeks · 5 days a week · Gym12-Week HYROX Training Plan for Runners at HomeRunners who rarely lift; stations are where you'll gain the most time12 weeks · 5 days a week · Home16-Week HYROX Training Plan for RunnersRunners who rarely lift; stations are where you'll gain the most time16 weeks · 5 days a week · Gym16-Week HYROX Training Plan for Runners at HomeRunners who rarely lift; stations are where you'll gain the most time16 weeks · 5 days a week · Home
Lifters
8-Week HYROX Training Plan for LiftersGym-goers who are strong but don't run8 weeks · 5 days a week · Gym8-Week HYROX Training Plan for Lifters at HomeGym-goers who are strong but don't run8 weeks · 5 days a week · Home12-Week HYROX Training Plan for LiftersGym-goers who are strong but don't run12 weeks · 5 days a week · Gym12-Week HYROX Training Plan for Lifters at HomeGym-goers who are strong but don't run12 weeks · 5 days a week · Home16-Week HYROX Training Plan for LiftersGym-goers who are strong but don't run16 weeks · 5 days a week · Gym16-Week HYROX Training Plan for Lifters at HomeGym-goers who are strong but don't run16 weeks · 5 days a week · Home
Doubles and Relay
12-Week HYROX Doubles Training PlanTwo partners racing Doubles together, each partner follows this plan12 weeks · 4 days a week · Gym12-Week HYROX Doubles Training Plan at HomeDoubles partners training at home12 weeks · 4 days a week · Home8-Week HYROX Relay Training PlanRelay team members (2 runs + 2 stations each)8 weeks · 4 days a week · Gym
Already fit, short on time, or 40+
8-Week HYROX Training Plan for Fit AthletesAlready fit: runs 5 km comfortably and lifts regularly8 weeks · 5 days a week · Gym8-Week HYROX Training Plan for Fit Athletes at HomeFit athletes training at home8 weeks · 5 days a week · Home12-Week HYROX Training Plan: 3 Days a WeekBusy people who can only train three times a week12 weeks · 3 days a week · Gym12-Week HYROX Training Plan: 3 Days a Week at HomeBusy people training at home12 weeks · 3 days a week · Home16-Week HYROX Training Plan for Over 40s40+ athletes and anyone returning to training16 weeks · 3 days a week · Gym16-Week HYROX Training Plan for Over 40s at Home40+ athletes training at home16 weeks · 3 days a week · Home
Every week, written out, in Cheetah
Log each session at race weights and follow the plan week by week to race day.