Elite HYROX Training Plan
This elite HYROX training plan is for athletes targeting age-group podiums or a sub-75 minute open race. It assumes you already handle eight or more training hours a week, you own a recent 10 km under 40 minutes, and your body tolerates doubles. Six days a week, twelve weeks, two full race simulations, and a taper that actually lets you peak. If any of those assumptions fail, this plan will break you before it builds you.
A standard training week (6 days)
The weekly skeleton stays fixed across all twelve weeks; only the numbers progress. Anchor sessions never move: Monday strength, Tuesday double threshold, Saturday long run or simulation.
| Day | Session | Notes |
|---|---|---|
| Mon | Strength: heavy lower body — squat or trap-bar 5x5, sled push 6x20 m heavy | Keep runs off this day |
| Tue | AM: threshold run 2x15 min · PM: ski erg + row intervals 5x3 min | Double threshold day |
| Wed | Easy run 40 min + mobility 20 min | Truly easy — conversation pace |
| Thu | Hybrid: 1 km run + station x5 rotating (sled pull, burpee broad jump, farmers carry) | Race-pace transitions |
| Fri | Strength: upper body 4x8 + wall ball capacity 5x30 + sandbag lunge 4x20 m | Station volume day |
| Sat | Long run 75–90 min, last 20 min steady; every other week: race simulation | Simulation weeks alternate |
| Sun | Rest | Sleep and food are the session |
Download the elite HYROX training plan PDF
Progression across the twelve weeks
- Weeks 1–4: strength loads climb to 85–90% 1RM on sled and hinge work; threshold volume reaches 2x20 minutes; first half-simulation in week 4.
- Weeks 5–8: station speed becomes the limiter — sled sprint splits, wall ball unbroken sets, lunge cadence. Full simulation in week 8 at 95% effort.
- Weeks 9–11: peak weeks. Second full simulation in week 10 at race effort, then volume drops 40% while intensity stays.
- Week 12: two shakeout runs, one station touch-up, race.
If six days a week is more than your schedule allows, the 8 week HYROX training plan keeps the hybrid stimulus at five sessions. Newer athletes should start with the beginner HYROX training plan. For personalized pacing targets tied to your race date, use the 12-week HYROX training plan.