Back to Plans Hybrid Fitness

12-Week Programme

HYROX
TRAINING
PLAN.

HYROX is the world's fastest-growing fitness race — 8km of running broken into 8 x 1km segments, each followed by a functional workout station. It demands both endurance AND strength in equal measure.

This 12-week plan prepares both men and women for their first HYROX or a new PB. It builds your 1km running pace, your ability to recover quickly between stations, and your capacity to execute each workout movement under fatigue.

The race is won or lost in your transitions — practising each station tired is the key.

🏃 Run + Work
8 x 1km runs, each followed by a functional station. Train the combo — not just the parts separately.
💪 Station Skills
SkiErg, sled push/pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls.
⚡ Lactate Tolerance
The race is uncomfortable the entire time. Train at race intensity regularly to raise your tolerance.
♀️♂️ Men & Women
Same plan structure, different weights. Men's and women's station weights listed for every exercise.

Official HYROX Station Weights

StationMen (Open)Women (Open)Men (Pro)Women (Pro)
1 · SkiErg1,000m1,000m1,000m1,000m
2 · Sled Push152kg102kg202kg152kg
3 · Sled Pull152kg102kg202kg152kg
4 · Burpee Broad Jump80m80m80m80m
5 · Rowing1,000m1,000m1,000m1,000m
6 · Farmers Carry2 × 24kg2 × 16kg2 × 32kg2 × 24kg
7 · Sandbag Lunges20kg / 100m10kg / 100m30kg / 100m20kg / 100m
8 · Wall Balls9kg / 100 reps6kg / 75 reps9kg / 100 reps6kg / 100 reps

Phase 1 builds your aerobic base and introduces each station movement. Learn the correct technique for every exercise before adding race-level intensity.

WeekMon — RunTue — StationsThu — Run + WorkSat — Long RunSun — Strength
01Introduction 4km easy pace Learn each station: 3×10 at 50% weight 1km run + SkiErg 500m + 1km run + Row 500m 6km easy Squat 3×8 · Deadlift 3×6 · Press 3×8
02Station practice 5km easy SkiErg 4×250m · Sled push/pull 4×20m · Burpee BJ 4×10m 2km run + Farmers carry 2×50m + 2km run + Sandbag lunge 2×25m 7km easy Deadlift 3×6 · KB swing 3×15 · Row 3×8
03Combo work 5km + 4×200m at race pace Row 4×250m · Wall balls 4×20 · Farmers carry 4×50m 1km run + station + 1km run + station × 4 (half weights) 8km easy Squats 4×6 · Bench 4×6 · Pull-ups 3×6
04Recovery 4km easy Light: all stations at 50% · technique focus 3km easy + 2 stations easy 6km easy Light full body — 3×8 all movements
💡 Phase 1 goal: Know every station cold before the intensity goes up. The race is no place to be learning how to do a burpee broad jump. Get the movement patterns automatic now.

Phase 2 introduces race-weight stations and full simulation workouts. The key session is Thursday — run/work combos at race intensity that build your ability to perform under fatigue.

WeekMon — RunTue — StationsThu — Race SimSat — Long RunSun — Strength
05Race weights 6km with 4×400m at race pace All 8 stations at RACE WEIGHT · 1 set each 4× (1km run + 1 station at race weight) 10km easy Deadlift 4×5 · Squat 4×5 · Press 4×6
06Volume up 6km with 6×400m at race pace SkiErg 3×500m · Row 3×500m · Wall balls 3×30 5× (1km run + 1 station at race weight) 10km easy Strength: compound 4×5
07Heavy stations 7km with tempo middle 3km Sled push/pull 6×20m race weight · Farmers carry 5×50m · Sandbag lunge 4×25m 6× (1km run + 1 station at race weight) 12km easy Squat 4×5 · Deadlift 4×4 · KB work
08Recovery 5km easy Light stations — 50% weight and effort 3× (1km + 1 station) at easy pace 8km easy Light full body
09Full sim minus 2 7km race pace intervals All 8 stations: 2 sets race weight 7× (1km run + 1 station at race weight) 12km easy Heavy compound 5×3
💡 The Thursday run/work session is your most important training of the week. It teaches your body to perform functional movements after running — exactly what the race demands. These sessions should be uncomfortable. That's the point.

Phase 3 includes a full HYROX simulation in week 10 — all 8km and all 8 stations at race weight. Week 11 tapers hard. Week 12 is race week.

WeekMonTueThu — Key SessionSatSun
10Full simulation 5km easy Station skills — race weight, 1 set each 🏁 FULL HYROX SIM — 8×1km + all 8 stations at race weight 8km easy recovery Light strength — mobility focus
11Taper 4km easy 4 stations at race weight — 1 set each, feel sharp 3× (1km + 1 station) — race pace, feel good 5km easy 20 min mobility only
12Race week 🏆 3km easy shakeout 2 stations × 10 reps each — wake up legs Rest or 20 min walk Rest — register, rack check 🏁 RACE DAY — HYROX!
💡 Race day strategy: Start the first 1km run conservatively — the crowd pace is always too fast. On stations: break wall balls into sets of 10–15 from the start. Don't go unbroken and blow up. Pace the sled — slow and steady beats fast and stopping. Your best splits come from even effort across all 8 rounds.
StationMen's WeightWomen's WeightPacing StrategyTraining Tip
1 · SkiErg 1,000m——Start at 80% effort. Even split. Last 200m push.Practice broken into 4×250m with 15s rest. Build to unbroken.
2 · Sled Push 50m152kg (Open)102kg (Open)Low hips, powerful drive. Short fast steps beat long slow ones.Train 6×20m at race weight. Rest 60s between. Get comfortable uncomfortable.
3 · Sled Pull 50m152kg (Open)102kg (Open)Lean back, use your whole body. Alternate arms rhythmically.Practice rope pull technique. Grip fatigue is common — train forearms.
4 · Burpee Broad Jump 80m——Steady sustainable pace. Do NOT sprint the first 20m.Train 4×20m with 30s rest. Work on explosive jump phase — distance per rep saves time.
5 · Rowing 1,000m——Drive with legs, not arms. Target 2:00–2:10 per 500m split (Open).Practice 4×250m and 2×500m at race pace. Don't over-grip — shoulders fatigue fast.
6 · Farmers Carry 200m2×24kg2×16kgWalk tall. Don't swing the weights. Grip is the limiter.Train with slightly heavier kettlebells than race weight. Carry 50m, rest 10s, repeat.
7 · Sandbag Lunges 100m20kg10kgLong smooth strides. Don't rush — each lunge counts as distance.Train 4×25m at race weight after a 1km run. Quads will be on fire — expect it.
8 · Wall Balls 100/75 reps9kg / 100 reps6kg / 75 repsBreak into sets of 10–15 from rep 1. Never go to failure.This is the last station. Train sets of 15 with 10s rest. Target: complete in under 7 min.
💡 The HYROX secret: Most people train the stations in isolation and get destroyed in the race because they've never practised doing a station after running 1km hard. Always train your stations after running. Even a short 400m warm-up run before each station session makes it race-specific.