8 Week HYROX Training Plan
This 8 week HYROX training plan is for athletes who already train three or more times a week and can run 10 km comfortably. It compresses a full preparation into two base weeks, four build weeks, a peak week, and a taper — five sessions per week, with at least one hybrid run-plus-station session in every single week, because that is the demand that makes HYROX different from a running race.
The 8-week schedule
| Week | Training focus | Key sessions | Time / week |
|---|---|---|---|
| 1 | Aerobic refresh + strength base | Zone 2 run 45 min; tempo run 3x8 min; full-body strength 4x8 | ~5 h |
| 2 | Volume + station technique | Long run 60 min; intervals 6x400 m; row + ski erg technique 8x2 min | ~5.5 h |
| 3 | Hybrid work begins | Intervals 8x400 m; hybrid: 1 km run + sled push x4; strength: hinge 4x6 | ~6 h |
| 4 | Threshold under fatigue | Threshold 2x12 min; hybrid: run + burpee broad jump + wall balls x4; carries 5x40 m | ~6 h |
| 5 | Station speed | VO2 6x800 m; sled sprints 8x15 m; sandbag lunge + row combo 4 rounds | ~6 h |
| 6 | Race-pace durability | Long run 75 min with pickups; half simulation (4 stations at race pace); strength maintenance | ~6.5 h |
| 7 | Peak: full rehearsal | Race-pace run 3x10 min; 6-station simulation; light strength 2x10 | ~6 h |
| 8 | Taper to race day | Intervals 4x600 m early week; shakeout runs; race | ~3 h |
Download the 8 week HYROX training plan PDF
Who this compressed plan is for — and who it is not
Eight weeks works when the aerobic base already exists: you are trading preparation length for training density. It does not work as a shortcut from zero. If week 1's 45-minute zone 2 run feels hard, switch to the beginner HYROX training plan instead — it builds the base this plan assumes. If you have twelve or more weeks and a competitive goal, the elite HYROX training plan adds a sixth training day and two simulation races.
The logic behind phasing weeks this way is covered in how a HYROX training program is structured, and the full personalized version lives on the 12-week HYROX training plan page.