Signed up for Hyrox and just realized your race is only a month away? Do not panic. This 4 week Hyrox training plan gives you 4 workouts a week, builds your running and station fitness fast, and ends with a proper taper so you arrive at the start line fresh.
Read the full 4 week Hyrox training plan below, or grab the free 4 week Hyrox training plan PDF to print and take to the gym.
Download the Free 4 Week Hyrox Training Plan PDF
Can You Train for Hyrox in 4 Weeks?
Yes, if your goal is to finish your first race and you already have a basic fitness base. A 4 week Hyrox training plan is enough to sharpen your running, learn the stations, and practice running tired. It is not enough to build fitness from zero.
For context, the Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate aerobic activity a week plus muscle-strengthening work on two or more days. If you already hit those numbers, you have the base this 4 week Hyrox training plan builds on.
This 4 week Hyrox training plan is a good fit if you:
- Can already run 20 to 30 minutes without stopping
- Exercise a few times a week right now
- Can follow a Hyrox training plan 4 days a week for the next 4 weeks
- Are racing in the Open division and want to finish, not set a record
If you are starting from scratch, pick a later race date and use our 8 week Hyrox training plan instead, which builds your base more gradually than a 4 week Hyrox training plan can.
Still deciding whether Hyrox is the right sport for you? Our Hyrox vs CrossFit comparison will help you choose.
The Hyrox Race Format in 30 Seconds
Hyrox is 8 rounds of the same pattern: run 1 km, then do one station. The stations always come in this order:
- SkiErg, 1,000 m
- Sled Push, 50 m
- Sled Pull, 50 m
- Burpee Broad Jumps, 80 m
- Rowing, 1,000 m
- Farmers Carry, 200 m
- Sandbag Lunges, 100 m
- Wall Balls, 100 reps
Station weights depend on your division, so check the official Hyrox website for your numbers. For a plain-English overview of divisions and race format, Red Bull has a helpful what is Hyrox guide.
How the 4 Week Hyrox Training Plan Works
This Hyrox training plan has you train 4 days a week. Every week of the 4 week Hyrox training plan has the same four sessions, and they get harder from week to week:
- Session A (Run): intervals to build speed. Monday works well.
- Session B (Strength + Stations): basic strength plus station practice. Tuesday works well.
- Session C (Steady or Tempo Run): builds your aerobic base. Thursday works well.
- Session D (Simulation): running and stations back to back, which is what makes Hyrox hard. Saturday works well.
Rest or walk on the other 3 days. Week 4 of this 4 week Hyrox training program is a taper, so your legs are fresh on race day.
Effort Guide
- Easy / steady: you can talk in full sentences (about 5 to 6 out of 10).
- Tempo: comfortably hard, you can say a few words at a time (about 7 out of 10).
- Interval pace: hard but controlled (about 8 out of 10). The last rep should be as fast as the first.
Week-by-Week 4 Week Hyrox Training Plan
Week 1: Build
| Session | Workout |
|---|---|
| A: Run | 5 x 600 m at interval pace, 90 sec walk between. Easy 10 min cool-down. |
| B: Strength + Stations | Goblet squat 3 x 10, dumbbell Romanian deadlift 3 x 10, push-ups 3 x 10, one-arm dumbbell row 3 x 10 each side, plank 3 x 30 sec. Then 3 rounds: row 250 m + sled push 20 m (or farmers carry 40 m if you have no sled) + 10 wall balls. |
| C: Steady Run | 25 min easy run. |
| D: Mini Simulation | 3 rounds: 500 m run + 15 wall balls + 20 m lunges + 10 burpee broad jumps. Rest 2 min between rounds. |
Week 2: Build
| Session | Workout |
|---|---|
| A: Run | 4 x 800 m at interval pace, 2 min walk between. |
| B: Strength + Stations | Goblet squat 4 x 8, dumbbell Romanian deadlift 4 x 8, dumbbell bench or push-ups 4 x 10, one-arm dumbbell row 4 x 8 each side, plank 3 x 45 sec. Then sled push 4 x 20 m, sled pull 4 x 20 m, farmers carry 4 x 40 m. |
| C: Tempo Run | 5 min easy, 20 min tempo, 5 min easy. |
| D: Half Simulation | 4 x (1 km run + station): SkiErg 500 m, sled push 25 m, sled pull 25 m, burpee broad jumps 40 m. Rest only as needed. |
Week 3: Peak
| Session | Workout |
|---|---|
| A: Run | 4 x 1 km at the pace you hope to hold in the race, 2 min walk between. |
| B: Strength + Stations | Same strength work as Week 2 but only 3 sets each. Then 4 rounds: sled push 20 m + sled pull 20 m + 20 wall balls. |
| C: Steady Run | 30 min easy run. |
| D: Big Simulation | 6 x (1 km run + station at half distance): SkiErg 500 m, sled push 25 m, sled pull 25 m, burpee broad jumps 40 m, row 500 m, farmers carry 100 m. This is your longest session, so pace it. |
Week 4: Taper and Race Week
| Session | Workout |
|---|---|
| A: Run | 4 x 400 m at a relaxed fast pace, 90 sec walk between. |
| B: Strength + Stations | 2 light sets of squats, push-ups, and rows. Then 2 rounds: row 250 m + 10 wall balls. Stop while you still feel fresh. |
| C: Easy Run | 15 min easy run + 4 short strides (20 sec fast, 40 sec easy). |
| D: Race Day | Rest completely the 2 days before your race. |
Get the Printable PDF Version (Free)
What If You Do Not Have a Sled?
Most regular gyms do not have a sled, and you can still follow this 4 week Hyrox training plan without one. You can train the same leg drive with heavy farmers carries, weighted walking lunges, and hill walks with a loaded backpack. Training for Hyrox is also easier when you understand how it differs from other fitness sports, so see our Hyrox vs CrossFit guide for how the training styles compare.
Race-Day Tips After Your 4 Week Hyrox Training Plan
Once you finish the 4 week Hyrox training plan, these tips help you turn that fitness into a smooth first race:
- Start slower than you think. Most beginners run the first kilometer too fast and pay for it by station 5.
- Eat a familiar breakfast 2 to 3 hours before. Do not try new food on race day.
- Break the wall balls into small sets. Sets of 10 or 15 with a quick breath are better than going to failure.
- Do not sprint the sled. Keep a low, steady drive and keep moving.
- Finishing is the goal. For a first race, a smooth finish beats a fast start and a slow collapse.
For more on fueling, read our guide on Hyrox nutrition.
Frequently Asked Questions
Can you train for Hyrox in 4 weeks?
Yes, if you already run 20 to 30 minutes comfortably and exercise a few times a week. With a 4 week Hyrox training plan you can sharpen your running, learn the stations, and practice running tired, which is enough to finish a first race. If you are starting from zero, you will need a longer plan.
Is training 4 days a week enough for Hyrox?
For a beginner, yes. A Hyrox training plan with 4 days a week gives you two running sessions, one strength and station session, and one simulation session, which covers everything the race asks of you. Add an extra easy day only if you recover well.
Is there a free 4 week Hyrox training plan PDF?
Yes. Use the free 4 week Hyrox training plan PDF download for a printable version of the full week-by-week 4 week Hyrox training program, plus a tracking sheet.
Should I run more or lift more in the last 4 weeks?
Run more. Half of Hyrox is running, and you run between every station. That is why this plan has three running-focused sessions and one strength-focused session each week.
What should I do in the last week before the race?
Cut your training volume, keep the sessions short and easy, and rest completely for the 2 days before the race. You are not building fitness in race week, you are getting your legs fresh.
Final Thoughts on the 4 Week Hyrox Training Plan
A 4 week Hyrox training plan will not make you an elite athlete, but it is enough to get you to the finish line of your first race. Follow the 4 week Hyrox training plan, start your race slower than feels natural, and keep moving. When you are ready to build more, move on to our 8 week Hyrox training plan for your next race.
This plan is general fitness information, not medical advice. If you have a health condition or an injury, talk to your doctor before you start, and stop if you feel chest pain, dizziness, or sharp pain.