This is a HYROX training plan in the plain sense: what belongs in a week, and how to use 12 weeks without pretending every day has already been written for you. There is no PDF on this page. The HYROX Membership is the programmed version, with race-specific and daily programs, programming built from HYROX race calculator data, and event strategy. This article is the outline those programs sit on. It is not those sessions.
Station order and distances are on HYROX stations and race format. Loads for Season 26/27 are on HYROX weights by division. Use those pages when a session below says “the sled” or “the wall ball.” The kilogram depends on the division.
HYROX training plan
A week that prepares you for the race has four kinds of work. They are not four hours on one day, and they are not optional extras around a normal bodybuilding split.
Easy running. Most of the running is easy enough that you can speak in sentences. These runs are where you accumulate the 8 km of race running without turning every kilometre into a test. If every run is hard, the one session that is supposed to be hard stops working, because you arrive at it already tired.
One compromised-running session. In the race you run fresh once, into the SkiErg. The other seven runs start as soon as you leave a station. Compromised running is that skill: do something that loads the legs or the lungs, then run. The race run is 1 km, so the run in this session should be moving toward 1 km, not staying at a token 100 metres forever. Early in a block the run after the station can be shorter while you learn how your stride changes. Later it should be the full kilometre, because that is the rep the race asks for.
A usable version of that session is: warm up easy, then four to six rounds of one station followed by a run. The station can be the sled push, the burpee broad jumps, the sandbag lunges, or the wall balls. Change which station you use across the week or across the month so you are not only ever running off the movement you like. Rest as much as you need between rounds to keep the standard of the station honest. A sled length that does not cross the line, or a wall ball that is a quarter squat, is not the station.
Station practice. Outside that compromised session, you still need time on the movements when you are fresh enough to learn them. The SkiErg has a damper that starts at 6. The sled push and sled pull are 50 metres in four lengths, and the published weight includes the sled. The farmers carry is two kettlebells for 200 metres. The wall ball has a target height. Practise the standard, not a shorter version you invented because the gym is busy. If you cannot load the real sled yet, use a lighter one and keep the length. Do not replace 50 metres with ten steps and call it the station.
One strength session. The stations that have a weight are a push, a pull, a carry, a lunge, and a squat-to-throw. A strength session for this race looks like those patterns: a squat, a hinge, a carry, a lunge, and some pulling. This page does not give you sets and percentages. It tells you what the session is for. If your strength work never includes a carry or a lunge, the farmers carry and the sandbag lunges will be the first time those patterns show up under fatigue.
How to train for HYROX
Train the race you will run, in the order it happens. The SkiErg is first, after one easy-enough kilometre. The sled push is second. The wall balls are last, after sandbag lunges. A week that is only wall balls, because you enjoy them, leaves the sled and the runs untrained. A week that is only running leaves you unable to move the sled without stopping the clock in your head.
Put the hard session away from the strength session if you can. The compromised run and a heavy squat day use the same legs. Stacking them on Monday and Tuesday often means Wednesday’s station practice is just surviving. Easy runs can sit next to almost anything. The station-learning practice can sit next to an easy run. The full race-order practice belongs when you are not already destroyed, which in a normal week is not the day after both the strength session and the compromised session.
Once you can complete the stations at a load close to your division, start linking them. Two stations, then a run. Then three. The race never gives you a sit-down between the sled pull and the burpee broad jumps except the Roxzone you walk through. Training them on different days forever does not show you what the burpee broad jumps feel like after the pull.
Use a target from the race calculator when the sessions start to look like the race. You pick a finish time. The calculator splits that time across the runs and the stations from results at that sort of finish. It is a pacing sheet for a time you chose. It is not a promise of the time you will run. A HYROX simulation is where you test the order in one go. Book one in the last phase, not in week one, unless you want a baseline and you are willing to treat it as information rather than as a judgment.
12 week HYROX training plan
One way to use 12 weeks is three blocks of about four weeks. The work from the week above stays. What changes is how much of the race you join together.
Base. Run easy most of the time. Learn each station on its own: the distance or the reps, at a load you can keep the standard on. If men’s Open sled push is 152 kg including the sled and that does not move yet, push a lighter sled for the full 50 metres rather than the race weight for one length. Add the single strength session. Keep one short compromised session so running after a station is not a surprise in week eight. In this block the compromised run can be less than 1 km.
Station tolerance. The easy running stays. The compromised session becomes the main hard day: station, then a run that is now at or near 1 km, repeated. Start pairing stations that sit next to each other in the race. Sled push then sled pull. Burpee broad jumps then row. Sandbag lunges then wall balls. Those pairs are the race. Random pairs are just a circuit.
Race-specific. Practise longer sequences. A useful session in this block is several runs and stations in order, not all eight every time you train. Doing all eight plus 8 km every week, on top of easy runs and strength, is how people arrive at the start already tired. Use the full sequence in a simulation, or in one session you have recovered for. Set the calculator target before that session so you know which runs were slow and which stations took the time. Then the next week fixes that station, instead of repeating the whole race because it felt hard.
An eight-week version is the same three blocks with less time in each. You do not add a second strength day or a second hard run to “make up” the missing month. You spend fewer weeks learning the stations in isolation, and you move to pairs sooner. The risk is that the sled and the wall-ball standard are still sloppy when you start joining them to runs. If the standard is not there, stay with the station. The calendar is not the point.
HYROX for beginners
Open and Pro are the same order and the same distances. Pro is heavier on the sled push, sled pull, farmers carry, sandbag, and wall ball. A first race can be the Open loads. Women Open is 102 kg and 78 kg on the sleds, 2 × 16 kg on the carry, a 10 kg sandbag, and a 4 kg ball to 2.70 metres. Men Open is 152 kg and 103 kg on the sleds, 2 × 24 kg, a 20 kg sandbag, and a 6 kg ball to 3.00 metres. Training Pro loads before you can complete Open at the right distance is how the first simulation becomes a long walk.
Begin with the order. You should be able to name the station that follows the rower without looking it up. It is the farmers carry. The station before the wall balls is the sandbag lunges. That sequence is the plan. The weights page is what you load once the sequence is familiar.
Your first compromised session can be one station you already know, then an easy 400 to 800 metres, a few times. Build the run toward 1 km before you add a second station in the same round. The point of the first month is that running after the station feels normal, not that you finish a simulated race.
How to train for HYROX at home
At home you can run, you can do burpee broad jumps for distance, you can lunge, and you can carry something you own. Those pieces count. The burpee broad jump standard still applies in a park: chest to the floor, feet leaving and landing together, 80 metres when you are ready for the full station. A carry around the block is still a carry. It is not 2 × 24 kg kettlebells unless that is what is in your hands.
You cannot ski 1,000 metres, row 1,000 metres, or push and pull a loaded sled in a living room. A lunge with a rucksack is not the sandbag station, and a squat is not the wall ball unless a ball is hitting a target at 2.70 or 3.00 metres. Keep the home days for the run, the burpee broad jumps, and the strength patterns. Put the SkiErg, the rower, the sleds, the real carry, the sandbag, and the wall balls in a gym session or a simulation the same week. A week that never sees those machines is a running week with some fitness work. It is not yet a HYROX week.
If the only sled you can reach is at a simulation once a month, go. Use the weeks between for running, burpee broad jumps, lunges, carries, and squats, and treat the simulation as the sled practice and the race-order practice together. Then come home and repeat the stations that were slow. That is still a plan. It is just an honest one about which equipment you have.
