England, United Kingdom
HYROX Birmingham 2026: when to start training
HYROX Birmingham 2026 runs Oct 27–Nov 1, 2026. Here's the Monday to start each plan length, and the plans that fit where you're starting from.
1 day to go
That's under 8 weeks. Already run and lift? Start the 8-week plan today and skip ahead to race week when it comes. Otherwise, focus on pacing and station technique.
Start dates for HYROX Birmingham 2026
Plans start on a Monday. Start on or before these dates and race week lands on the first day of the event.
| Plan length | Start by | Plans |
|---|---|---|
| 16 weeks | Mon, Jul 13, 2026 | Training Plan for Complete Beginners · Training Plan for Over 40s · Training Plan for Runners · Training Plan for Lifters |
| 12 weeks | Mon, Aug 10, 2026 | Training Plan for Your First Race · Training Plan: 3 Days a Week · Doubles Training Plan · Training Plan for Runners |
| 8 weeks | Mon, Sep 7, 2026 | Training Plan for Fit Athletes · Relay Training Plan · Training Plan for Runners · Training Plan for Lifters |
Which plan length?
- 16 weeks if you're new to training, 40+, or a lifter who doesn't run yet.
- 12 weeks if you can run 3 to 5 km and have trained a little. The standard first race plan.
- 8 weeks if you already run 5 km comfortably and lift regularly.
More detail in how long to train for HYROX.
The weights you'll race
| 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) |
Doubles and Relay weights are in the full weights guide. Before race week, read the first race checklist.
Tickets, venue, schedule and waves are on the official HYROX race finder. Dates here were checked Sun, Oct 18, 2026.
Questions
When is HYROX Birmingham 2026?
HYROX Birmingham runs Oct 27–Nov 1, 2026, with waves across the event days.
When should I start training for HYROX Birmingham?
To race on the first day, start a 16-week plan by Mon, Jul 13, 2026, a 12-week plan by Mon, Aug 10, 2026, or an 8-week plan by Mon, Sep 7, 2026. A later wave gives you a few extra days.
Is it too late to train for HYROX Birmingham?
If you already run and lift, an 8-week plan works: start by Mon, Sep 7, 2026. Closer than that, start today and focus on pacing, station technique and a race-week taper.
Your 8-week plan to Birmingham
Pick your plan, follow it week by week, and log every run and station at race weights.