Runners who rarely lift; stations are where you'll gain the most time
16-Week HYROX Training Plan for Runners
Keeps your running, adds two strength days and a station day. Lift first, then run. Keeps your running and adds the strength and station work runners lose the most time on.
Download on theApp Store16 weeks · 5 days a week · Gym
- Length
- 16 weeks, 79 sessions
- Days a week
- 5
- Session length
- 45–75 min
- Level
- Fit
- Equipment
- A gym with sleds, SkiErg, rower, kettlebells and wall balls (e.g. a HYROX-affiliated gym)
- Race standard
- HYROX 2026/27 rulebook, Open division loads
What's in it
- Two strength days a week: lower body and full body
- Station circuits, then compromised runs off each station
- Keeps your long run so your engine stays sharp
- Real sleds, SkiErg and wall balls at Open race loads
Week 1, in full
Every session of the first week, exactly as it appears in the app.
Mon
Strength · Lower
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Back 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 × 30 s
Tue
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.
Wed
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 · All-out but even; record the time · Zone 5 · 90%+ max HR · hard
- Rest5 min
- Wall Balls100 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 5:15–6:00 /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
Thu
Strength · Full Body
- Warm-up8 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- 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
- Pull-Ups3 × 10 reps · Bodyweight
- Kettlebell Swings3 × 15 reps · Light · RPE 6 · 3–4 reps in reserve
- Side Plank (each side)3 × 30 s
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.
The whole plan, by the numbers
79 sessions over 16 weeks, building to race day. Every session after week 1, with distances, sets, reps, loads and heart-rate zones, is in the Cheetah app.
- 29
- runs
- 30
- strength sessions
- 8
- station sessions
- 5
- compromised runs
- 4
- race simulations
- 2
- benchmark tests
- 3
- lighter recovery weeks
Why 16 weeks
Pick 16 weeks if you are newer to training or want a gentler build. The extra month means more easy running, more technique work before loads go up, and more recovery weeks.
The race loads this plan builds to
This version trains on the real equipment: sleds, SkiErg, rower and wall balls. Station days start light for technique and build to these loads before the race simulation.
| Station | Women (Open) | Men (Open) and Women Pro | Men Pro |
|---|---|---|---|
| SkiErg, 1,000 m | No load | No load | No load |
| Sled Push, 50 m (4 × 12.5 m) | 102 kg (225 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| Sled Pull, 50 m (4 × 12.5 m) | 78 kg (172 lb) | 103 kg (227 lb) | 153 kg (337 lb) |
| Burpee Broad Jumps, 80 m | No load | No load | No load |
| Rowing, 1,000 m | No load | No load | No load |
| Farmers Carry, 200 m | 2 × 16 kg (2 × 35 lb) | 2 × 24 kg (2 × 53 lb) | 2 × 32 kg (2 × 71 lb) |
| Sandbag Lunges, 100 m | 10 kg (22 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| Wall Balls, 100 reps | 4 kg (9 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
Races you can still make with 16 weeks
Start on the Monday shown and week 16 lands on race week. Later than that, pick a shorter plan.
| Race | Dates | Start this plan by |
|---|---|---|
| HYROX Chicago 2027 | Feb 11–15, 2027 | Mon, Oct 26, 2026 |
| HYROX Phoenix 2027 | Feb 25–28, 2027 | Mon, Nov 9, 2026 |
| HYROX Glasgow 2027 | Mar 10–14, 2027 | Mon, Nov 23, 2026 |
| HYROX Las Vegas 2027 | Mar 12–14, 2027 | Mon, Nov 23, 2026 |
| HYROX Miami Beach 2027 | Mar 26–28, 2027 | Mon, Dec 7, 2026 |
| HYROX Houston 2027 | Apr 1–4, 2027 | Mon, Dec 14, 2026 |
| HYROX Ottawa 2027 | Apr 21–25, 2027 | Mon, Jan 4, 2027 |
| HYROX Atlanta 2027 | Apr 23–25, 2027 | Mon, Jan 4, 2027 |
Follow the 16-week plan in Cheetah
Every session written out, logged at race weights, with Apple Watch and heart-rate zones.
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