8 weeksDuration
3-4 days/weekFrequency
45-60 minutesSession Length
90-110 minutesTarget Race Time
Who this is forFirst-time Hyrox racers, fitness enthusiasts new to competition
Weeks 1-2: Foundation Building
Movement patterns, basic conditioning, technique
Day 1: Running + Cardio Endurance
- Warm-up: 10 min easy jog
- Main: 3 x 1km runs @ easy pace (6:30-7:00/km), 2 min rest between
- SkiErg technique: 3 x 500m @ moderate pace (2:30-3:00/500m), 90s rest
- Cool down: 5 min walk + stretch
Day 2: Strength Foundations
- Warm-up: 10 min dynamic movement
- Sled Push technique: 5 x 25m @ light weight, focus on form
- Sled Pull practice: 5 x 25m @ light weight
- Bodyweight strength: 3x10 push-ups, 3x10 goblet squats, 3x8 burpees, 3x20 wall balls (light)
- Cool down: 10 min stretch
Day 3: Hybrid Conditioning
- Warm-up: 5 min row easy
- Circuit (3 rounds): 500m row, 100m farmers carry (light), 10 sandbag lunges, 1 min rest
- Cool down: 5 min walk
Day 4 (Optional): Active Recovery
- 20-30 min easy walk or bike
- Mobility work: 15 min stretching/yoga
Weeks 3-4: Capacity Building
Increase work capacity, improve endurance
Day 1: Running Intervals
- Warm-up: 10 min easy jog
- Main: 4 x 800m @ moderate pace (6:00-6:30/km), 90s rest
- SkiErg: 4 x 500m @ moderate effort, 60s rest
- Cool down: 5 min walk
Day 2: Station Strength
- Warm-up: 10 min
- Sled Push: 6 x 25m @ moderate weight
- Sled Pull: 6 x 25m @ moderate weight
- Burpee Broad Jump: 5 x 20m
- Wall Balls: 3 x 25 reps
- Cool down: 10 min
Day 3: Endurance Mix
- Warm-up: 5 min
- 2 rounds: 1km run @ steady, 750m row, 150m farmers carry, 50m sandbag lunges, 2 min rest
- Cool down: 5 min
Day 4: Recovery
- 30 min easy cardio + stretching
Weeks 5-6: Intensity Building
Increase intensity, practice race pace
Day 1: Running Speed
- Warm-up: 10 min
- Main: 5 x 1km @ target race pace (6:30-7:00/km), 90s rest
- SkiErg: 2 x 1000m @ moderate-hard, 2 min rest
- Cool down: 5 min
Day 2: Station Mastery
- Warm-up: 10 min
- Sled Push: 4 x 50m @ race weight (2:30-4:00 target)
- Sled Pull: 4 x 50m @ race weight (2:30-4:00 target)
- Burpee Broad Jump: 3 x 40m (2:30-3:00 target)
- Wall Balls: 3 x 50 reps (2:30-3:00 target)
- Cool down: 10 min
Day 3: Race Simulation (Mini)
- 1km run
- 500m SkiErg
- 50m Sled Push
- 1km run
- 50m Sled Pull
- 1km run
- (Record all times!)
Day 4: Recovery
- Light mobility and stretching
Weeks 7-8: Race Preparation
Peak fitness, race simulation, taper
Week 7 — Day 1
- Long intervals: 3 x 1.5km run @ race pace
- SkiErg: 1000m x 2
Week 7 — Day 2
- All stations @ race weight, full distance, timed
Week 7 — Day 3
- Full race simulation (all 8 stations, record time)
Week 8 — Day 1
- Easy 3km run + light station work
Week 8 — Day 3
- 2 x 500m run @ race pace, light mobility
Week 8 — Days 4-6
- Rest, then RACE DAY preparation & execution
Performance Benchmarks
Track your progress against these targets. Consistent training should see steady improvement across all stations.
| Station | Week 1 | Week 4 | Race Day |
|---|
| 1km Run (avg) | 7:30 | 7:00 | 6:30-7:00 |
| SkiErg 1000m | 6:30 | 6:00 | 5:30-7:00 |
| Sled Push 50m | 4:00 | 3:30 | 2:30-4:00 |
| Sled Pull 50m | 4:00 | 3:30 | 2:30-4:00 |
| Burpee Broad Jump 80m | 8:00 | 7:00 | 5:00-8:00 |
| Rowing 1000m | 6:00 | 5:30 | 5:00-6:30 |
| Farmers Carry 200m | 3:30 | 3:00 | 2:00-3:00 |
| Wall Balls 100 reps | 7:00 | 6:00 | 4:00-6:00 |
| Total Race Time | N/A | 100-115 min | 90-110 min |
Other Training Programmes