If you signed up for your first Hyrox race and have no idea how to train, this 8 week Hyrox training plan is for you. It uses only 4 workouts a week, it works with a regular gym, and it builds you up slowly so you arrive on race day ready, not exhausted.
This 8 week Hyrox training plan is free. You can read every workout below or grab the free PDF to print and take to the gym.
Download the Free 8 Week Hyrox Training Plan PDF
Who This 8 Week Hyrox Training Plan Is For
This 8 week Hyrox training plan is built for people who can already jog 20 to 30 minutes without stopping and have used basic gym equipment before. If you want extra sessions to mix in, see our Hyrox workouts for beginners guide.
It is a good fit if you:
- Are training for your first Hyrox in the Open division
- Can train 4 days a week
- Want a plan that does not need a lot of special equipment
Not sure if Hyrox is the right challenge for you? Read our comparison of Hyrox vs CrossFit before you commit to a race.
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 change depending on your division, so check the official Hyrox website for the exact weights and rules for your race.
How the 8 Week Hyrox Training Plan Works
You train 4 days a week. Every week has the same four sessions, and they get a little harder as the weeks go on:
- Session A (Run): intervals to build running speed. Monday works well.
- Session B (Strength + Stations): basic strength work plus station practice. Tuesday works well.
- Session C (Steady or Tempo Run): builds your aerobic base. Thursday works well.
- Session D (Mini 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 is an easier recovery week and Week 8 is a taper, so your legs are fresh for 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). You should finish the last rep at the same pace as the first.
Week-by-Week 8 Week Hyrox Training Plan
Here is the full 8 week Hyrox training plan, one week at a time. Follow the order, and do not skip the recovery week.
Week 1: Base
| Session | Workout |
|---|---|
| A: Run | 5 x 400 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 + 10 wall balls. |
| C: Steady Run | 20 min easy run. |
| D: Mini Simulation | 3 rounds: 400 m run + 10 wall balls + 20 m bodyweight lunges. Rest 2 min between rounds. |
Week 2: Base
| Session | Workout |
|---|---|
| A: Run | 6 x 400 m at interval pace, 90 sec walk between. |
| B: Strength + Stations | Same strength work as Week 1. Then 3 rounds: SkiErg 250 m + 12 wall balls. |
| C: Steady Run | 25 min easy run. |
| D: Mini Simulation | 3 rounds: 500 m run + 15 wall balls + 20 m lunges + 5 burpee broad jumps. Rest 2 min between rounds. |
Week 3: 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 (or heavy farmers carry 4 x 40 m if you have no sled). |
| C: Steady Run | 30 min steady run. |
| D: Mini Simulation | 4 rounds: 400 m run + 15 wall balls + 20 m weighted lunges + 10 burpee broad jumps. Rest 90 sec between rounds. |
Week 4: Recovery (Easier Week)
| Session | Workout |
|---|---|
| A: Run | 5 x 400 m at a comfortable pace, 90 sec walk between. |
| B: Strength + Stations | Same exercises as Week 3 but only 2 sets each. Then 2 rounds: row 250 m + 10 wall balls. |
| C: Steady Run | 20 min easy run. |
| D: Mini Simulation | 3 rounds: 500 m run + 10 wall balls + 20 m lunges at an easy effort. Rest 2 min between rounds. |
Week 5: Build
| Session | Workout |
|---|---|
| A: Run | 5 x 800 m at interval pace, 2 min walk between. |
| B: Strength + Stations | Same strength work as Week 3. Then sled push 5 x 20 m, sled pull 5 x 20 m, farmers carry 4 x 40 m. |
| C: Tempo Run | 5 min easy, 20 min tempo, 5 min easy. |
| D: Mini Simulation | 5 rounds: 500 m run + 10 wall balls + 20 m weighted lunges. Rest 90 sec between rounds. |
Week 6: 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 3. Then 4 rounds: sled push 20 m + sled pull 20 m + 20 wall balls. |
| C: Tempo Run | 5 min easy, 25 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, row 500 m. Rest only as needed. |
Week 7: Peak
| Session | Workout |
|---|---|
| A: Run | 5 x 1 km at race pace, 2 min walk between. |
| B: Strength + Stations | Same strength work as Week 6 but only 3 sets each. Then farmers carry 4 x 50 m + 50 wall balls in sets of 10. |
| C: Steady Run | 35 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 8: 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 8 Week Hyrox Training Plan PDF (Free)
What to Do If You Do Not Have a Sled
Many regular gyms do not have a sled. You can still follow this 8 week Hyrox training plan. Heavy farmers carries, weighted walking lunges, and hill walks with a loaded backpack all build the same leg drive as the sled push and pull.
Race-Day Tips After Your 8 Week Hyrox Training Plan
- 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.
Good fueling matters just as much as good training. Our guide to Hyrox nutrition explains what to eat in the weeks before the race and on race morning.
Frequently Asked Questions
Is an 8 week Hyrox training plan enough?
For most beginners who already exercise a few times a week and can run 20 to 30 minutes, an 8 week Hyrox training plan is enough to finish a first race comfortably. If you are starting from zero, give yourself 12 weeks and spend the first 4 building a running base.
How many days a week should I train for Hyrox?
Four days a week works well for beginners: two running sessions, one strength and station session, and one simulation session. Add a fifth easy day only if you recover well.
Can I train for Hyrox at a regular gym?
Yes. A treadmill, rowing machine, SkiErg or a second cardio machine, dumbbells, kettlebells, and a medicine ball for wall balls cover most of what you need.
Is there a free 8 week Hyrox training plan PDF?
Yes. You can download our free printable 8 week Hyrox training plan PDF using the button above. It has the same week-by-week plan, ready to print.
Should I run more or lift more?
Running matters more for most beginners, because half the race is running and the running comes between every station. That is why this plan has three running-focused sessions and one strength-focused session each week.
Final Thoughts on the 8 Week Hyrox Training Plan
Hyrox looks scary the first time you see the stations, but it is very trainable. If you follow this 8 week Hyrox training plan, keep your effort honest, and rest when the plan says rest, you will be ready to finish your first race with a smile. Download the PDF, pick your four training days, and start Week 1 today.
Want more workout ideas? Check our Hyrox workouts for beginners, or see how the sport compares in Hyrox vs CrossFit.
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. For general guidance on staying active safely, see the World Health Organization physical activity guidelines.