Relay team members (2 runs + 2 stations each)
8-Week HYROX Relay Training Plan
Short, hard legs: 2 runs + 2 stations, done fast. Great first race for a team of four. Short, fast relay legs of two runs and two stations, built for a team of four.
- Length
- 8 weeks, 32 sessions
- Days a week
- 4
- Session length
- 40–70 min
- Level
- Beginner
- 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
- Practise your relay leg every week, two runs plus two stations
- Tempo and interval runs sharpen your 1 km speed
- An easy run and a strength day keep the rest of you strong
- 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.
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.
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
Tempo Run
- Warm-up10 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Tempo Run12 min continuous · Zone 3 · 70–80% max HR · steady, short sentences onlySteady, controlled discomfort. Start slower than you think.
- Cool-down5–10 min easy walk or jog, then stretch calves, hips and upper back
Relay Leg Practice
- Warm-up12 min easy jog, bike or row, then leg swings, hip openers and 2 × 10 air squats
- Relay Leg × 1Your relay leg is 2 runs + 2 stations. Go hard: you rest while teammates race.
- Run 1 km1 km · Faster than solo race pace · Zone 4 · 80–90% max HR · threshold, comfortably hard
- Sled Pull50 m · Hand over hand, sit back, walk the rope behind you · 30 kg (W) · 40 kg (M)
- Run 1 km1 km · Hold the 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
The whole plan, by the numbers
32 sessions over 8 weeks, building to race day. Every session after week 1, with distances, sets, reps, loads and heart-rate zones, is in the Cheetah app.
- 17
- runs
- 7
- strength sessions
- 7
- station sessions
- 1
- lighter recovery week
Why 8 weeks
Pick 8 weeks if you already train most weeks, or your race is close. The build is short, so station work and compromised runs start early and there is little slack for missed sessions.
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 | Men |
|---|---|---|
| SkiErg, 1,000 m | No load | No load |
| Sled Push, 50 m (4 × 12.5 m) | 102 kg (225 lb) | 152 kg (335 lb) |
| Sled Pull, 50 m (4 × 12.5 m) | 78 kg (172 lb) | 103 kg (227 lb) |
| Burpee Broad Jumps, 80 m | No load | No load |
| Rowing, 1,000 m | No load | No load |
| Farmers Carry, 200 m | 2 × 16 kg (2 × 35 lb) | 2 × 24 kg (2 × 53 lb) |
| Sandbag Lunges, 100 m | 10 kg (22 lb) | 20 kg (44 lb) |
| Wall Balls, 100 reps | 4 kg (9 lb) | 6 kg (13 lb) |
Races you can still make with 8 weeks
Start on the Monday shown and week 8 lands on race week. Later than that, pick a shorter plan.
| Race | Dates | Start this plan by |
|---|---|---|
| HYROX Vancouver 2026 | Dec 17–20, 2026 | Mon, Oct 26, 2026 |
| HYROX Manchester 2027 | Jan 20–31, 2027 | Mon, Nov 30, 2026 |
| HYROX Chicago 2027 | Feb 11–15, 2027 | Mon, Dec 21, 2026 |
| HYROX Phoenix 2027 | Feb 25–28, 2027 | Mon, Jan 4, 2027 |
| HYROX Glasgow 2027 | Mar 10–14, 2027 | Mon, Jan 18, 2027 |
| HYROX Las Vegas 2027 | Mar 12–14, 2027 | Mon, Jan 18, 2027 |
| HYROX Miami Beach 2027 | Mar 26–28, 2027 | Mon, Feb 1, 2027 |
| HYROX Houston 2027 | Apr 1–4, 2027 | Mon, Feb 8, 2027 |
Follow the 8-week plan in Cheetah
Every session written out, logged at race weights, with Apple Watch and heart-rate zones.