The HYROX Training Plan: Free 8 & 12-Week Workout Plans (+ PDF)
September 17th, 2026 · By Geoffrey - Technology & Operations at Fit Viz also the Lead Coach at Kratos Studios, + DEKA (Mile & Atlas) + Hyrox Finisher
This is a complete, free HYROX training plan - every week written out on this page, not teased and gated. The 12-week version takes a first-timer from a modest running base to the start corral; the 8-week version compresses it for athletes with existing fitness. Both build the four things a HYROX race actually tests: a running engine, station strength-endurance, the ability to do both under fatigue, and pacing discipline.
⬇ Download the free PDF - both plans, printable, no email required. Download the HYROX training plan PDF →
Prefer it in your pocket? The same plans run inside the free Fit Viz app with built-in station timers - details below.
Who this HYROX training plan is for
Search for a hyrox workout plan and you'll find three species:
- 1.Official pages that host a PDF and explain nothing,
- 2.Gym blogs that print one week and call it twelve,
and
- 3.Paid programs.
This page is the fourth kind - the whole thing, free, on the page.
- The 12-week plan: first race, or first serious race - you can run 30–40 minutes continuously and get to a gym 3–5 days a week.
- The 8-week plan: you already train 4+ days weekly (runner, CrossFit athlete, returning racer) and need HYROX-specific sharpening, not base-building.
- Never run before? Add a 4-week walk-run on-ramp before week 1 - our HYROX training guide covers the from-zero path and the full race format.
- Racing Doubles? Both plans convert - scaling notes near the end.
How the plan works
Every credible HYROX workout plan is built from the same four session types, waved across phases:
Easy runs build the aerobic engine that carries half your race.
Station strength sessions train sleds, carries, lunges, and wall balls as sustained work, not max lifts.
Compromised sessions - the signature of HYROX training - pair runs with stations in the same workout so race day feels rehearsed.
Tempo/interval runs teach goal pace.
The plan periodizes them:
Base (weeks 1–4) → HYROX-Specific (5–8) → Simulation (9–11) → Taper (12).
Station weights start at 50–75% of race loads and climb - the full weights-by-division table lives in the training guide.
Your first week, written out in full
Grids are scannable; day one shouldn't require interpretation. Here is week 1 of the 12-week plan exactly as you'd train it:
- Day A - Run: 30 minutes at a pace where full sentences are possible. If that's 9-minute kilometres, it's 9-minute kilometres - the grid fixes speed later.
- Day B - Stations: 3 rounds of: 25 m sled push at roughly half race weight, 100 m farmers carry (moderate), 25 m walking lunges (bodyweight or light bag), 15 wall balls. Rest 2–3 minutes between rounds; the goal is clean movement, not collapse.
- Day C - Compromised: 3 rounds of 600 m easy run + one station of your choice (rotate through the eight as weeks pass). Note how running feels after work - that sensation is the sport.
- Day D - Long run: 40 easy minutes. Podcast pace.
That's it. No heroics in week 1 - the hyrox workout plan you finish beats the one you abandon in week 3.
The 12-week HYROX training plan (every week, on the page)
Four training days per week (optional 5th easy run for experienced athletes).
Day layout:
- A = run session ·
- B = station strength ·
- C = compromised session ·
- D = long run.
Swap days freely; keep at least one full rest day between C and D.
| Wk | Phase | A - Run | B - Station strength | C - Compromised | D - Long run | Focus |
|---|---|---|---|---|---|---|
| 1 | Base | 30 min easy | Circuit ×3: sled light, carries, lunges, 15 wall balls | 3 × (600 m run + 1 station, easy) | 40 min easy | Learn movements |
| 2 | Base | 35 min easy | Circuit ×3, +1 set wall balls | 3 × (800 m + 1 station) | 45 min easy | Consistency |
| 3 | Base | 6 × 2 min tempo / 1 min jog | Circuit ×4, sled +10–15 kg | 4 × (800 m + 1 station) | 50 min easy | First intensity |
| 4 | Base (deload) | 25 min easy | Circuit ×2, light | 2 × (800 m + 1 station) | 40 min easy | Absorb weeks 1–3 |
| 5 | HYROX-specific | 4 × 1 km @ goal pace / 90 s | Sleds @ ~75% race wt; 200 m carries; 50 lunges | 4 × (1 km + 1 station) @ race effort | 55 min easy | Race pace enters |
| 6 | HYROX-specific | 5 × 1 km @ goal pace | Sleds ~85%; wall balls 3 × 25 unbroken goal | 5 × (1 km + 1 station) | 60 min easy | Volume peak begins |
| 7 | HYROX-specific | 30 min tempo (10-10-10 build) | Full station circuit @ race weights | 6 × (1 km + 1 station) | 60 min easy | Race weights |
| 8 | HYROX-specific (deload) | 25 min easy + strides | Circuit ×2 @ 70% | 3 × (1 km + 1 station) | 45 min easy | Recover, test-ready |
| 9 | Simulation | 3 × 1 km @ race pace | Weak-station focus (pick 2) | Half simulation: 4 km + 4 stations, timed | 50 min easy | First timed sim |
| 10 | Simulation | 4 × 1 km slightly under race pace | Weak-station focus + grip work | 5 × (1 km + 1 station), Roxzone timed | 60 min easy | Fix the leaks |
| 11 | Simulation | 20 min tempo | Light circuit, technique only | Full simulation: 8 km + 8 stations @ ~90% | 40 min easy | Dress rehearsal |
| 12 | Taper | 3 × 800 m @ race pace | 1 light touch-up circuit | 2 × (500 m + 1 station), crisp | RACE DAY | Arrive fresh |
Progression rules that govern the grid:
- 1.Easy-run time +5 minutes per week inside each phase, reset at deloads
- 2.Sled load +5–10% weekly from 50–75% of race weight in week 1 to full race weight by week 7
- 3.Compromised intervals +1 rep per week, stations rotating so all 8 appear every two weeks
- 4.Deload weeks (4, 8) cut volume -40%, never intensity to zero
- 5.Simulations are timed and recorded - they're the data that predicts race day.
The 8-week HYROX training plan (compressed)
Same architecture, shorter runway - you're skipping the Base phase because you already have one:
| Wk | Phase | Key sessions (4 days) |
|---|---|---|
| 1 | Specific | 4 × 1 km @ goal pace · stations @ 75% · 4 × (1 km + station) · 50 min easy |
| 2 | Specific | 5 × 1 km · stations @ 85% · 5 × (1 km + station) · 55 min easy |
| 3 | Specific | 30 min tempo · race weights circuit · 6 × (1 km + station) · 60 min easy |
| 4 | Deload | 25 min easy · light circuit · 3 × (1 km + station) · 45 min easy |
| 5 | Simulation | 3 × 1 km @ race pace · weak stations · half sim (timed) · 50 min easy |
| 6 | Simulation | 4 × 1 km · weak stations + grip · 5 × (1 km + station), Roxzone timed · 60 min easy |
| 7 | Simulation | 20 min tempo · technique circuit · full sim @ ~90% · 40 min easy |
| 8 | Taper | 3 × 800 m · touch-up circuit · 2 × (500 m + station) · RACE DAY |
Only training 3 days a week? Drop day D and extend day A by 10–15 minutes - the plan still works; your finish-time ceiling is just a little lower.
Benchmarks: how to know the plan is working
Test in week 1, week 6 (or 4 on the 8-week), and week 11's full simulation:
| Benchmark | Week 1 | Mid-plan target | Sim target |
|---|---|---|---|
| 1 km repeat pace (avg of 4) | baseline | −10–15 s/km | hold race pace all 8 |
| 1,000 m row | baseline | −5–8 s | within 5 s of best, mid-race |
| Sled push 50 m @ race wt | baseline (broken ok) | unbroken | unbroken + on split target |
| Wall balls unbroken | baseline | +15 reps | 40+ into set one |
| Roxzone total (sims) | - | ≤ 10 min (half sim ≤ 5) | ≤ 8 min |
Log every result - the trend line, not any single session, is the race predictor.
Pacing inside the plan:
- From week 5, every goal-pace interval and simulation should run against target splits, not feel.
- Set them from your race goal (the full splits-by-finish-time table lives in the training guide): a 90-minute goal means 1 km repeats around 5:45–6:15 and a Roxzone budget of ≤ 8 minutes across a full sim.
- Rehearsed numbers become boring; boring is what survives race day.
Where this plan usually breaks (and the fix)
Three failure patterns show up in almost every abandoned hyrox training plan.
- 1.Skipped deloads - weeks 4 and 8 feel unnecessary right up until week 10's injury; they're load-bearing, keep them.
- 2.Compromised sessions done fresh - doing day C the morning after full rest defeats its purpose; schedule it the day after B so the legs arrive honest.
- 3.Chasing the grid after a missed week - never stack two weeks into one; on a one-week miss, repeat the last completed week, and on a two-week miss, drop back one full week and delete a simulation, not the taper. The plan bends; bodies break.
Run this plan in the Fit Viz app (with timers built in)
A printed hyrox training plan tells you what to do; it can't time you doing it.
In the free Fit Viz app, these exact 8- and 12-week plans load session by session, with a built-in station timer that tracks and records every station split and an overall HYROX timer that rolls your runs, stations, and Roxzone into one clock - so every compromised session and simulation produces the same data race day will.
As your logged splits accumulate, the app tracks progress against benchmarks and builds a race-day time prediction from your actual training data - a feature we're rolling out now
Sign up for early Access -> Sign-Up
Train at a gym running Fit Viz and your sims land on the big screens with rotation timing and a leaderboard; training solo, your phone and the free workout timer cover it.
All Timers See -> free Workout Timers
Get the plan in the app - Get Started Free
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Inside the free PDF:
- Complete 12-week first-race training plan
- Compressed 8-week plan for experienced athletes
- Running, strength, and compromised-work sessions
- Half- and full-simulation guidance
- Benchmark and pacing targets
- Doubles conversion notes
- Race-week priorities
- Printable weekly training log
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A training plan vs a list of workouts (know which you need)
A HYROX training plan is 8–12 sequenced weeks with progression and a taper - what this page is. A library of individual sessions - sled days, EMOMs, simulation circuits you can drop into any week - is a different tool: that's our HYROX workout examples collection. Use the plan as the spine and pull extra sessions from the library when you want variety; if you came here hunting single workouts rather than a program, that link is your page. And if you're comparing app-delivered programs instead of following a free one, our HYROX training app comparison covers the paid options honestly.
Scaling the plan
- No sled at your gym: substitute heavy backward drags, resisted marches, or steep-hill sprints for pushes and heavy seated rope pulls or towel rows for pulls - then get on a real sled at least twice before race week (a HYROX-ready gym solves this in one visit - that link's for the owner reading this).
- True beginner: run the 12-week plan at 3 days (drop D), stations at 50% of race weight throughout Base, and don't chase the sim times - finishing your first full simulation is the win.
- Doubles: from week 5, do compromised sessions as a pair - one runs while one works where possible, and split every station 50/50 in sims. Your Roxzone practice matters double; the transition chaos is where doubles races are lost.
- Between races (veterans): run weeks 5–8 as a standing 4-week block, then weeks 9–12 when the next race date lands.
Session types, defined in one line each
Easy run - conversational pace, zone 2; the engine-builder. Tempo/interval - goal-pace work that makes race pace boring. Station strength - sustained sets at scaling→race weights across all 8 movements. Compromised session - run + station pairings; the adaptation that separates HYROX training plans from generic fitness programs. Simulation - the race, rehearsed and timed. Deload - the week your body cashes the checks the hard weeks wrote.
- Standards and Weights, See -> training guide
- Sessions Variations -> workout examples
- Planning, See -> Full timeline guidance
HYROX training plan FAQ
How long does it take to train for a HYROX?
8–16 weeks: 12 weeks is the sweet spot for a first race with some fitness base; 8 weeks works for already-trained athletes; add a 4-week running on-ramp from zero.
What is a good training schedule for HYROX?
Four days weekly: one run session, one station-strength session, one compromised (run + station) session, one long easy run - with progression across 8–12 weeks and a taper. That's exactly how the grids above are built.
How many days a week should you train for HYROX?
Three minimum to progress, four to five ideal, with at least one full rest day. More than six accelerates injury risk faster than fitness.
Is this HYROX training plan really free - and is the PDF gated?
Yes and no gate: the full 8- and 12-week plans are on this page and in a direct-download PDF, no email required. The optional free app version adds timers, logging, and race predictions.
What are the 8 workouts for HYROX?
The eight race stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls - each preceded by a 1 km run.
Can I follow a hyrox workout plan without a gym?
Partially - runs, lunges, carries, and burpee broad jumps travel anywhere; sleds, ergs, and wall-ball targets don't. Plan on gym access at least twice weekly from week 5.
Do I need a 12-week or 8-week plan?
12 weeks if this is your first race or your running base is under ~20 km/week; 8 weeks if you train 4+ days already and can run 5 km comfortably today.
Should I follow this plan for Doubles?
Yes - same weeks, with paired compromised sessions and 50/50 station splits from week 5 (scaling notes above).