12 weeksDuration
5-6 days/weekFrequency
60-90 minutesSession Length
Under 65 minutesTarget Race Time
Who this is forExperienced Hyrox racers targeting sub-65 minutes or a podium finish
Weeks 1-3: High-Volume Base
Aerobic capacity, strength endurance, station speed baselines
Day 1: Threshold Running
- Warm-up: 15 min progressive jog
- 5 x 1km @ threshold pace (4:30-4:50/km), 75s rest
- Cool down: 10 min easy jog
Day 2: Station Speed Work
- Warm-up: 10 min
- SkiErg: 5 x 500m @ max sustainable (target sub-1:45/500m), 90s rest
- Rowing: 5 x 500m @ max sustainable (target sub-1:45/500m), 90s rest
- Burpee Broad Jump: 3 x 40m for time, 2 min rest
Day 3: Long Run
- 12-15km at 5:15-5:30/km
- Final 3km at race pace (4:30-4:50/km)
Day 4: Max Strength
- Back Squats: 5 x 5 @ 80-85% 1RM
- Deadlifts: 4 x 5 @ 80% 1RM
- Weighted Pull-ups: 4 x 6
- Heavy Farmers Carry: 3 x 200m @ race weight + 25%
- Sandbag Lunges: 3 x 50m @ race weight + 25%
Day 5: Race-Pace Brick
- 3 rounds of: 1km run @ 4:40/km + Sled Push 50m + Sled Pull 50m
- Target: zero rest between run and stations, walk-back recovery only
Day 6: Recovery
- 30 min easy swim or bike
- 20 min mobility and foam rolling
Weeks 4-6: Race-Pace Specificity
Every session at or above race intensity, transition speed
Day 1: VO2max Intervals
- Warm-up: 15 min
- 8 x 600m @ 4:15-4:30/km, 60s rest
- Cool down: 10 min
Day 2: Full-Send Station Pairs
- 4 rounds of: SkiErg 1000m + 1km run (no rest between)
- Target: SkiErg sub-3:45, run sub-4:45
Day 3: Tempo Run + Burpees
- 6km @ 4:45-5:00/km
- Immediately into: 80m Burpee Broad Jump for time
- Then: 2km @ race pace
Day 4: Power Endurance
- Front Squats: 4 x 3 @ 85% 1RM
- Sled Push: 6 x 50m @ race weight (target sub-1:30)
- Wall Balls: 100 reps for time (target sub-3:00)
Day 5: Row + Carry Grinder
- Rowing: 3 x 1000m @ sub-3:30, 2 min rest
- Farmers Carry: 3 x 200m @ race weight, walk back recovery
- Sandbag Lunges: 100m for time @ race weight
Weeks 7-9: Race Simulation & Mental Toughness
Full and half race simulations, pacing strategy refinement
Day 1: Speed Sharpening
- 10 x 400m @ 4:00-4:15/km, 45s rest
Day 2: Full Race Simulation
- Complete 8-round Hyrox simulation at full race weight
- Execute your pacing plan. Record every split.
- Target: within 5% of goal race time
Day 4: Weakness Targeting
- Identify your 2 slowest stations from simulation
- 5 rounds of: those 2 stations at race weight, race pace
- Followed by: 1km run at race pace after each round
Day 5: Lactate Flush Run + Core
- 8km easy run (5:30+/km)
- Core circuit: 4 rounds of 15 GHD sit-ups, 30s side plank each side, 20 Russian twists
Weeks 10-12: Peak & Taper
Reduce volume, maintain intensity, sharpen race-day execution
Week 10 — Day 1
- 6 x 1km @ race pace, 90s rest
- SkiErg: 1000m time trial (target sub-3:30)
Week 10 — Day 2
- Half-race simulation (rounds 1-4), full intensity
Week 10 — Days 4-5
- Day 4: Strength maintenance (squats 3x3, deadlifts 3x3)
- Day 5: Light station touch + mobility
Week 11 — Day 1
- 4 x 1km @ race pace, 2 min rest
Week 11 — Day 2
- Every station at race weight, half distance, race pace
Week 11 — Days 3-5
- Easy runs, stretching, full rest on Day 5
Week 12 — Day 1
- 3 x 1km easy at race pace. Light station work.
Week 12 — Day 3
- 2 x 500m easy run, light mobility. Prepare race kit.
Week 12 — Days 4-6
- Rest, visualisation, then RACE DAY execution
Performance Benchmarks
Track your progress against these targets. Consistent training should see steady improvement across all stations.
| Station | Week 1 | Week 6 | Race Day |
|---|
| 1km Run (avg) | 5:00 | 4:40 | 4:15-4:45 |
| SkiErg 1000m | 3:50 | 3:35 | 3:20-3:50 |
| Sled Push 50m | 1:45 | 1:20 | 1:00-1:30 |
| Sled Pull 50m | 1:45 | 1:20 | 1:00-1:30 |
| Burpee Broad Jump 80m | 4:00 | 3:20 | 2:30-3:30 |
| Rowing 1000m | 3:40 | 3:25 | 3:15-3:45 |
| Farmers Carry 200m | 1:40 | 1:20 | 1:00-1:20 |
| Wall Balls 100 reps | 3:45 | 3:10 | 2:30-3:15 |
| Total Race Time | N/A | 62-68 min | Under 65 min |
Other Training Programmes