HYROX Training Plan: 12 Weeks From Today to the Start Line
This HYROX training plan is a 12-week countdown to your race. Every week has a clear focus and three key sessions, so you always know what matters and what can slide when life gets busy. Enter your race date below and the plan rearranges itself around it — or jump straight into the full coaching version.
Built around your race date — 8 stations, 12 weeks.
- SkiErg
- Sled push
- Sled pull
- Burpee broad jump
- Row
- Farmers carry
- Sandbag lunge
- Wall balls
How the 12-week plan works
The plan moves through three phases. Each phase lasts four weeks and each week lists three key sessions — complete those and the week counts as a win.
Base · weeks 1–4
Zone 2 running builds your engine, full-body strength twice a week lays down squat, hinge, and carry patterns, and light technique work introduces the row and ski erg. Week 4 is a deload with a 5 km baseline test.
Build · weeks 5–8
Intervals replace easy volume, and hybrid sessions start pairing running with stations under fatigue — sled push and sled pull strength, burpee broad jump repeatability, and your first half-simulation in week 8.
Race-prep · weeks 9–12
Race-pace rehearsals: farmers carry under load, sandbag lunge sets at race rhythm, and wall ball capacity work, then a taper that keeps intensity and drops volume so you arrive fresh.
What's included
- A personalized 12-week schedule counted back from your race date.
- Weekly key sessions with target paces, loads, and progressions for each phase.
- Station technique guides covering all eight HYROX stations.
- Race-week checklist: taper, pacing strategy, and fueling notes.
- New plan regeneration whenever your race date changes.
Free plan vs. full plan
Free content
- Schedule: Fixed week-by-week tables on this site
- Progressions: Session outlines
- Adjustments: —
- Support: —
Full plan $9.99/month
- Schedule: Personalized schedule generated from your race date
- Progressions: Week-over-week pace and load targets
- Adjustments: Regenerate anytime your race date moves
- Support: Email answers on plan adjustments
Free starting points: beginner, 8-week, and elite plans. For the theory behind the structure, see how a HYROX training program works and the station-by-station HYROX workout plan.
Frequently asked questions
How long before my race should I start this HYROX training plan?
Twelve weeks is the full plan. If your race is closer, the schedule generator compresses the same phases into the weeks you have left and tells you exactly what was shortened.
How many days per week do I train?
The standard plan runs four to five sessions per week: two running sessions, one strength session, one hybrid session, and an optional recovery day. Volume peaks in week 10 and tapers from week 11.
Do I need access to a sled and other HYROX equipment?
A gym with a sled, ski erg, rower, kettlebells, a sandbag, and wall balls covers everything. Weeks 1–4 use mostly running and general strength, so you can start before you have full station access.
Is this plan suitable for HYROX doubles?
Yes. The running volume and station technique work transfer directly to doubles. If you race with a partner, keep the same schedule and split stations as you plan to on race day during the week 8 and week 10 simulations.
What fitness level do I need before starting?
You should be able to run 5 km without stopping. If you cannot, spend two to four weeks on the beginner plan first, then restart the 12-week countdown.
Can I cancel my subscription at any time?
Yes. The full plan is $9.99 per month and you can cancel anytime — your access runs to the end of the current billing month and there are no cancellation fees.
Start your 12-week countdown
Full plan access is $9.99/month, cancel anytime. Your personalized schedule is generated the moment you join.