HYROX training plan · online
Running, strength, stations and pacing, built week by week towards race day. Here's how we structure it and which plan fits where you are now.
HYROX training plan
HYROX is 8 × 1 km of running with a functional station after every kilometre. A plan that only makes you tired won't make you faster. Every week needs five things:
HYROX training plan
A typical week for an athlete training five or six times. It shows the balance, not a full programme.
| Day | Session | Goal |
|---|---|---|
| Mon | Easy run 40–60 min + mobility | Aerobic base |
| Tue | Lower-body strength: squats, lunges, sled push | Strength for sleds and lunges |
| Wed | Run intervals, e.g. 6 × 1 km at race pace | A pace you can hold |
| Thu | Rest or easy recovery session | Recovery |
| Fri | Upper body + stations: SkiErg, row, wall balls | Station technique |
| Sat | Compromised running: 1 km run + station, repeated | Running under fatigue |
| Sun | Rest | Recovery |
12
Aerobic running, strength and station technique.
More intensity, race pace and compromised running.
Simulations, transitions and your pacing strategy.
Less volume, stay sharp, arrive fresh.
Eight weeks works if you already train consistently. Starting from scratch? Give it longer and build the base first.
Programmes
Payment runs securely through Strivee in Czech koruna (CZK). Your bank converts it, so the £ / € amounts are approximate. All 9 programmes →
HYROX
FAQ
Most people who already run and train need 8–12 weeks of focused preparation. Starting from zero, plan for a few months and build your base first.
Four to six. HYROX Basic runs five days a week, the race builds six. Months of consistency matter more than one big week.
Yes. Ideally you have a SkiErg, rower, sled and wall ball. If something's missing, message us and we'll suggest an alternative.
Yes, the 8-Week HYROX Doubles build. It covers splitting the work, station strategy and shared pacing.
Payment runs through Strivee in Czech koruna (CZK). Your bank converts it, so the £ / € amounts shown are approximate.
Pick a plan, download Strivee and tomorrow morning you'll know exactly what's on.