ElevusElevus / Guides / Hyrox training plan
Free 12-week Hyrox training plan
Five sessions a week for 12 weeks: intervals, an easy long run, two strength days and one Hyrox session where you practise running on tired legs. Every week is laid out below.
Short answer: train five times a week for 12 weeks: one interval run, one long easy run, two strength sessions and one Hyrox session that pairs 1 km runs with station work. Build for three weeks, then take a lighter week, twice over. Peak in weeks 9 to 11 with race simulations, and taper in week 12. Running is around half of most finish times, so don't let the stations crowd it out.
The race format
A Hyrox race is 8 rounds of a 1 km run followed by one station, always in the same order. You pass through the Roxzone, the transition area, between every run and station. That's 8 km of running plus the eight stations below.
| # | Station | Distance / reps | Open women | Open men |
|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | — | — |
| 2 | Sled Push | 50 m | 102 kg | 152 kg |
| 3 | Sled Pull | 50 m | 78 kg | 103 kg |
| 4 | Burpee Broad Jump | 80 m | — | — |
| 5 | Rowing | 1,000 m | — | — |
| 6 | Farmers Carry | 200 m | 2 × 16 kg | 2 × 24 kg |
| 7 | Sandbag Lunges | 100 m | 10 kg | 20 kg |
| 8 | Wall Balls | 100 reps | 4 kg | 6 kg |
From the official 2026/27 rulebook. Sled weights include the sled. Wall-ball targets are 2.70 m for women and 3.00 m for men. Pro divisions are heavier (see every division’s weights), and standards can change between seasons, so check the rulebook for your race.
What the plan trains
- Running. Eight 1 km runs make up around half of most finish times. One interval session and one long easy run a week build both speed and the aerobic base everything else rests on.
- Compromised running. Running straight off a sled push or a set of lunges feels nothing like a fresh 1 km. The Saturday Hyrox session practises exactly that.
- Strength endurance. The sleds, carries and lunges reward strong legs, back and grip. Two strength sessions a week keep you strong enough that the stations stay submaximal.
- Station skill. Wall-ball rhythm, sled foot position and SkiErg technique save minutes for free. You'll practise them every week.
The weekly structure
The days stay the same for all 12 weeks; only the content of each session changes.
| Day | Session | Notes |
|---|---|---|
| Mon | Lift Strength A: lower body | Squat, Romanian deadlift, lunges, sled push |
| Tue | Run Intervals | See the week-by-week table |
| Wed | Rest | Or an easy 30-minute run if you have the time |
| Thu | Lift Strength B: upper body and carries | Rows, pull-ups, push press, farmers carry |
| Fri | Rest | Mobility |
| Sat | Hyrox Run + stations | The key session of the week |
| Sun | Run Long easy run | Conversational pace |
Only have four days? Drop Sunday's long run and add 15 minutes of easy running to the end of Thursday's session.
The 12 weeks
"Race pace" means the pace you hope to hold for your 1 km runs on race day. If you don't know it yet, start at your current 10 km pace.
| Week | Tuesday intervals | Saturday Hyrox session | Sunday long run |
|---|---|---|---|
| 1 · Base | 6 × 400 m at 5 km pace, 90 s jog between | 3 rounds: 1 km run, 500 m SkiErg, 20 wall balls | 40 min |
| 2 · Base | 8 × 400 m at 5 km pace, 90 s jog | 3 rounds: 1 km run, 500 m row, 25 m sled push | 45 min |
| 3 · Base | 5 × 800 m at 10 km pace, 2 min jog | 4 rounds: 1 km run, then one of SkiErg 500 m, sled push 25 m, burpee broad jumps 20 m, row 500 m | 50 min |
| 4 · Lighter | 4 × 400 m, relaxed | 2 easy rounds of week 3 | 35 min |
| 5 · Build | 4 × 1 km at race pace, 90 s rest | 4 rounds: 1 km run + half stations 1 to 4 (500 m ski, 25 m push, 25 m pull, 40 m burpee broad jumps) | 55 min |
| 6 · Build | 5 × 1 km at race pace, 90 s rest | 4 rounds: 1 km run + half stations 5 to 8 (500 m row, 100 m carry, 50 m lunges, 50 wall balls) | 60 min |
| 7 · Build | 6 × 1 km at race pace, 75 s rest | Front half: 4 × (1 km run + full stations 1 to 4) | 60 min |
| 8 · Lighter | 3 × 1 km at race pace | 2 rounds of week 6, half effort | 40 min |
| 9 · Peak | 3 × 2 km at race pace, 2 min rest | Back half: 4 × (1 km run + full stations 5 to 8) | 65 min |
| 10 · Peak | 6 × 1 km at race pace, 60 s rest | Full simulation: all 8 runs and stations at about 80% effort | 55 min |
| 11 · Peak | 4 × 1 km slightly faster than race pace, 90 s rest | 4 rounds: 1 km at race pace + 1 full station (push, lunges, carry, wall balls) | 45 min |
| 12 · Race | 3 × 1 km at race pace, early in the week | Race day | — |
Strength sessions
Strength A: lower body
- Back squat or front squat
- Romanian deadlift
- Walking lunges (sandbag or dumbbells)
- Sled push, 4 × 20 m heavy, if your gym has a sled
- Calf raises
Strength B: upper body and carries
- Barbell or dumbbell row
- Pull-ups or lat pulldown
- Push press
- Farmers carry, 4 × 50 m at or above race weight
- Wall balls, 3 × 15 for technique
| Weeks | Main lifts | Accessories |
|---|---|---|
| 1 to 3 | 3 × 8 to 10, two reps in reserve | 3 × 10 to 12 |
| 5 to 7 | 4 × 5 to 6, heavier | 3 × 8 to 10 |
| 9 to 11 | 3 × 5, same weight, faster reps | 2 × 8 |
| 4, 8, 12 | 2 × 5, light | Skip or 1 set |
No sled at your gym?
- Sled push: push a treadmill with the motor off (a deck push), or do heavy walking lunges and leg press.
- Sled pull: heavy rope pulls if there's an anchor point, otherwise heavy rows and farmers carries for grip and back.
- SkiErg: swap for the rower metre for metre in training, but get on a SkiErg a few times before race day.
Race week and race day
- Race week: keep Tuesday's short intervals, do one light strength session early in the week, and rest the two days before the race.
- The first run: almost everyone starts too fast. Run the first 1 km slower than race pace; you'll get it back later.
- Sleds: stay low with arms straight on the push, and take short, fast steps. On the pull, stay in your box, lean back and pull hand over hand.
- Wall balls: break the 100 reps into planned sets, such as 5 × 20 or 10 × 10, before your legs choose for you.
- Roxzone: transitions count toward your time. Walk briskly, don't stop.
Log this plan in Elevus
All eight stations are in the Elevus exercise library, logged the way the race counts them: metres for sleds, carries and lunges, reps for wall balls. Runs from Apple Watch come in through Apple Health, recovery counts them alongside your lifting, and the AI coach can build your station sessions as routines.
Download on theApp StoreHyrox training FAQ
How long should I train for a Hyrox race?
Twelve weeks is enough for most people who already train regularly. If you're starting from little running or lifting, give yourself 16 to 20 weeks and repeat weeks 1 to 4 before starting this plan.
How many days a week should I train for Hyrox?
Four to five. This plan uses five: intervals, a long easy run, two strength sessions and one Hyrox session. A four-day version drops the long run and adds easy running after a strength session.
How much running is in Hyrox?
8 km, run as eight 1 km legs, each followed by a station. Running is around half of most finish times, which is why this plan keeps two dedicated runs a week.
Can a beginner do Hyrox?
Yes. The Open division is designed for regular gym-goers, and plenty of people walk parts of their first race. Train the stations at lighter weights first and build to race weight by week 7.
What are the Hyrox Open weights?
For Open men (2026/27 rulebook): sled push 152 kg, sled pull 103 kg (both including the sled), farmers carry 2 × 24 kg, sandbag lunges 20 kg and 100 wall balls at 6 kg to a 3.00 m target. For Open women: 102 kg, 78 kg, 2 × 16 kg, 10 kg and 100 wall balls at 4 kg to a 2.70 m target. Pro and doubles weights are on the Hyrox weights page.
Do I need a sled to train for Hyrox?
It helps, but you can prepare without one. Use treadmill deck pushes and heavy lunges for the push, heavy rows and carries for the pull, and get on a real sled a few times before race day if you can.
See also: 12 Hyrox workouts · Hybrid training: how to lift and run in the same week · Strength training for runners. General training information, not medical advice. HYROX is a registered trademark of its owner; Elevus is not affiliated with or endorsed by HYROX.