Free Plan

One Week of
HYROX Training

1 hour a day. 6 training days, 1 rest day. The split that builds race fitness without burning you out.

Read the plan

Why this plan
works.

About 60% of HYROX is running. But it's running on cooked legs, after sleds and lunges, with 100 wall balls waiting to finish you. HYROX demands specific preparation. Random workouts don't train that. No other sport comes close enough.

This week is built around three engines: running capacity at threshold and zone 2, strength that mirrors the stations, and compromised running, the skill of holding pace when your legs are already gone. One hour a day. Five training days. One active recovery. One rest.

Three Rules
Before the Week

01

5 + 1 + 1

5 training days. 1 active recovery day. 1 rest day.

02

Running is key

3 of your 5 training days are pure running work.

03

One hour cap

One hour per session. Warm-up included.

The Week

Each day has a purpose. Don't skip days. Adaptation needs the rest.

Monday
Effort8/10

Threshold Run

30-40 min total work at lactate threshold, broken into intervals. Should feel fast but sustainable. Raising this threshold lets you hold race pace between stations without cracking.

5 × 1,000m Threshold Intervals

Run each rep at threshold pace: roughly your hard 10K pace, or an 8/10 effort. Walk or jog 1-2 min between sets to let HR drop without going fully cold.

  1. 01Warm-up: 10 min easy jog + 4 × 30s strides10 min
  2. 021,000m at threshold paceRep 1
  3. 031,000m at threshold paceRep 2
  4. 041,000m at threshold paceRep 3
  5. 051,000m at threshold paceRep 4
  6. 061,000m at threshold paceRep 5
  7. 07Cool-down: 5-10 min easy jog5-10 min
Tuesday
EffortHeavy

Strength Day

Compound lifts plus station-mirroring strength. Heavy squats and lunges, sled blocks, heavy wall balls. Make race-weight sleds feel light, build running-specific strength, get faster, stay injury-free.

Choose a weight where you couldn't do 1-2 more reps. Rest 1-2 min between sets.

  • Back Squat3 × 5
  • Barbell Reverse Lunges3 × 6
  • Romanian Deadlift3 × 6
  • Pull-Ups (weighted if able)3 × 6
  • Strict Overhead Press3 × 6
  • Sled Push4 × 12.5m
  • Sled Pull4 × 12.5m
  • Wall Balls (heavy)3 × 12
Wednesday
Effort3/10

Active Recovery

30-45 min easy running at zone 2. Should feel almost too easy. Easy running flushes fatigue from Tuesday's strength session while quietly adding aerobic volume to your base. Don't turn it into a workout.

Option A · Easy Run + Easy Bike

  • Easy run, conversational pace40 min
  • Easy bike, low resistance20 min

Option B · Easy Run + Mobility Flow

After the run, hold each stretch 60s. Move slowly. Breathe.

  • Easy run, conversational pace40 min
  • Low Lunge60s / side
  • Pigeon Pose60s / side
  • Runner's Stretch60s / side
  • Down Dog60s
  • Supine Spinal Twist60s / side
  • Foam roll: quads, glutes, calves5 min
Thursday
Effort8-9/10

Race Simulation

Combines HYROX stations with running at race pace. Shorter than race day. Trains compromised running and station transitions. Exactly what race day demands.

40 min AMRAP (As many rounds as possible).

  • Run 800m
  • Row 500m
  • Farmers Carry 50m
  • Sandbag Walking Lunges 25m
  • Wall Balls 25 reps

Use your division weights:

StationMen OpenMen ProWomen OpenWomen Pro
Farmers Carry2×24kg2×32kg2×16kg2×24kg
Sandbag Lunges20kg30kg10kg20kg
Wall Balls6kg9kg4kg6kg
Friday
Effort5-6/10

Hybrid Engine

Steady, medium effort. Not a high intensity grind. Builds muscular and aerobic endurance under load. The engine that carries the middle of the race.

Pick a weight and tempo that feels controlled: a 5-6/10 effort.

3 Rounds · rest 90s between rounds

  • Row 500m
  • KB Swings × 15
  • SkiErg 500m
  • Burpees × 10
  • Bike 15 cal
  • Thrusters × 12
Saturday
Effort4-5/10

Long Run

Aerobic base makes running feel easier. Runs between stations become recovery.

Should feel like a 4-5/10 effort. Slow, but faster than active recovery.

  • 60+ min run at high zone 2
Sunday
EffortOff

Rest Day

Adaptations happen on rest days. Skip it and the week stops paying back. The work you did Monday through Saturday only becomes fitness if you let your body absorb it.

No training. Not a light jog. Not a gym session. Just rest.

Recover Properly

  • Sleep 8+ hoursPriority
  • Eat enough protein1.6-2.0 g/kg
  • Hydrate wellDaily
  • Walk if you want, easy and shortOptional
  • Plan next week's sessions5 min
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Want a plan built
for your race?

This week works. But it's generic. ROXBASE builds your plan around your week, your gym, and your goal time. Powered by over 1 million HYROX race results and 9,000+ training studies.

  • Built around your week, your gym, and your goal time
  • Adapts week to week. Miss a session, hit a PR, the plan adjusts
  • Specific pace targets for every run and every interval
  • Whether it's your first race or your tenth
  • Built by HYROX athletes, for HYROX athletes
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