Hyrox training plan for a first race: 12 weeks, three gym days a week, and two or three runs you fit around them. The gym days build the squat, press, deadlift and lunge strength the eight stations demand, and rehearse the stations at race loads.
Hardy tracks every set for you. Log your reps, and the app raises or lowers your working weights by the rules below. No spreadsheet.
Weekly structure
- Strength A: back squat, overhead press, dumbbell lunge, farmer's carry, rowing intervals
- Strength B: deadlift, dumbbell bench press, wall balls, sled push, SkiErg intervals
- Stations: all eight stations in race order, half distance in Base, full distance from Build
- Runs: two or three a week on the days between, planned below the workouts
Base, Build and Race prep each repeat their three gym days for four, four and three weeks. Race week is one short Strength A, then the race.
Progression
Squat, press, deadlift and lunge use a working weight. Complete every rep and Hardy adds 5 lb (2.5 kg) next session, 10 lb (5 kg) on the deadlift. Three misses in a row drop the weight 10%, staged for your review.
Stations carry no weight suggestion. Enter the load your division uses; the stations table lists the Open loads. Sled, carry and lunge distances are counted as lengths, so 4 × 12.5 m is the 50 m sled.
Hardy is not affiliated with HYROX World GmbH. Race distances and Open division loads are quoted from the public HYROX rulebook.
Starting TM is 90% of 1RM.
More official programs
- Hybrid Athlete Training Program — three lifting days and three runs a week
- 5x5 Workout — the classic 3-day beginner barbell program, weight added every session
- 3 Day Full Body Workout — the r/Fitness Basic Beginner Routine, 3×5+ with weight added each session
- 5/3/1 for Beginners — three full-body days with two main lifts each
Guides and tools for this program
- Progressive overload app — how Hardy works out your next weight and lets you review it
- 1RM calculator — estimate your max from a recent hard set
- Barbell plate calculator — which plates to load for the next weight
- How to track progressive overload — know when to add weight and when to hold
About this program
Hyrox stations: the eight exercises and Open loads
Hyrox stations are the same at every race: eight exercises, each after a 1 km run. The table lists the distance or reps and the Open division loads. Pro loads are heavier and Doubles split the work.
| Station | Distance or reps | Open men | Open women |
|---|---|---|---|
| 1. SkiErg | 1000 m | body weight | body weight |
| 2. Sled push | 50 m | 335 lb (152 kg) with the sled | 225 lb (102 kg) |
| 3. Sled pull | 50 m | 227 lb (103 kg) | 172 lb (78 kg) |
| 4. Burpee broad jumps | 80 m | body weight | body weight |
| 5. Rowing | 1000 m | body weight | body weight |
| 6. Farmer's carry | 200 m | 2 × 53 lb (2 × 24 kg) | 2 × 35 lb (2 × 16 kg) |
| 7. Sandbag lunges | 100 m | 44 lb (20 kg) | 22 lb (10 kg) |
| 8. Wall balls | 100 reps | 13 lb (6 kg) to a 3.0 m target | 9 lb (4 kg) to a 2.7 m target |
Targeted muscles
Training blocks
Base×4
Strength A
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
3×5
overhead press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
overhead press
3×5
lunge
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
lunge
3×8
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
3×2
rowing machine
Set
Time
Rest time
rowing machine
4×240 s
Strength B
deadlift
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
deadlift
3×5
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
bench press
3×8
wall ball
Set
Intensity
Weight
Reps
Rest time
wall ball
3×25
sled push 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled push 12.5 m
3×2
skierg
Set
Time
Rest time
skierg
4×240 s
Stations
skierg
Set
Time
Rest time
skierg
1×150 s
sled push 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled push 12.5 m
1×2
sled pull 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled pull 12.5 m
1×2
burpee broad jump 20 m
Set
Reps
Rest time
burpee broad jump 20 m
1×2
rowing machine
Set
Time
Rest time
rowing machine
1×150 s
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
1×2
sandbag lunge 20 m
Set
Intensity
Weight
Reps
Rest time
sandbag lunge 20 m
1×3
wall ball
Set
Intensity
Weight
Reps
Rest time
wall ball
1×50
Build×4
Strength A
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
4×5
overhead press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
overhead press
4×5
lunge
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
lunge
3×8
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
3×2
rowing machine
Set
Time
Rest time
rowing machine
3×300 s
Strength B
deadlift
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
deadlift
3×5
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
bench press
4×8
wall ball
Set
Intensity
Weight
Reps
Rest time
wall ball
4×25
sled push 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled push 12.5 m
4×2
skierg
Set
Time
Rest time
skierg
3×300 s
Stations
skierg
Set
Time
Rest time
skierg
1×300 s
sled push 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled push 12.5 m
1×4
sled pull 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled pull 12.5 m
1×4
burpee broad jump 20 m
Set
Reps
Rest time
burpee broad jump 20 m
1×4
rowing machine
Set
Time
Rest time
rowing machine
1×300 s
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
1×4
sandbag lunge 20 m
Set
Intensity
Weight
Reps
Rest time
sandbag lunge 20 m
1×5
wall ball
Set
Intensity
Weight
Reps
Rest time
wall ball
1×100
Race prep×3
Strength A
squat
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
squat
3×5
overhead press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +5 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
overhead press
3×5
lunge
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
lunge
3×8
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
3×2
rowing machine
Set
Time
Rest time
rowing machine
2×300 s
Strength B
deadlift
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +10 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
deadlift
3×5
bench press
Set
Intensity
Weight
Reps
Rest time
Overload: Working weight +2 lbs after every successful session.
Deload: Working weight drops 10% after 3 failed sessions in a row.
bench press
3×8
wall ball
Set
Intensity
Weight
Reps
Rest time
wall ball
2×50
sled push 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled push 12.5 m
4×4
skierg
Set
Time
Rest time
skierg
2×300 s
Stations
skierg
Set
Time
Rest time
skierg
1×300 s
sled push 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled push 12.5 m
1×4
sled pull 12.5 m
Set
Intensity
Weight
Reps
Rest time
sled pull 12.5 m
1×4
burpee broad jump 20 m
Set
Reps
Rest time
burpee broad jump 20 m
1×4
rowing machine
Set
Time
Rest time
rowing machine
1×300 s
farmer's carry 50 m
Set
Intensity
Weight
Reps
Rest time
farmer's carry 50 m
1×4
sandbag lunge 20 m
Set
Intensity
Weight
Reps
Rest time
sandbag lunge 20 m
1×5
wall ball
Set
Intensity
Weight
Reps
Rest time
wall ball
1×100
Race week
Strength A
squat
Set
Intensity
Weight
Reps
Rest time
squat
2×5
overhead press
Set
Intensity
Weight
Reps
Rest time
overhead press
2×5
What Hyrox training is
What is Hyrox training? It is preparing for a fixed race: 8 km of running in eight 1 km legs, with a station after each leg. Every race uses the same order and loads, so you can train the exact event.
That makes it different from CrossFit, where the workout is a surprise. A Hyrox training plan is closer to a race build. You know the distances, the loads and the order months ahead.
Most first-timers finish in about 90 minutes. The stations take roughly a third of that and the runs the rest. Running fitness decides more of your time than strength does.
The 12 weeks: Base, Build, Race prep, Race week
The plan runs three gym days a week for 12 weeks. Base, Build and Race prep each repeat the same three days for four, four and three weeks. Race week is one short session, then the race.
| Block | Weeks | Main lifts | Station day | Runs a week |
|---|---|---|---|---|
| Base | 1 to 4 | 3×5 | Every station at half distance, 150 s rest | 2 easy runs |
| Build | 5 to 8 | 4×5 | Full distance, 150 s rest | 3: easy, intervals, long |
| Race prep | 9 to 11 | 3×5 | Full distance, 90 s rest | 3, with a race-pace run |
| Race week | 12 | Squat and press, 2×5 | none | one 20 min jog, two days out |
In the app each block shows how many times it repeats. Finish its three days and the block starts again until the count is done. Race week is the one block that runs once.
Strength A and Strength B
Strength A is squat, overhead press, dumbbell lunge, farmer's carry and rowing intervals. Strength B is deadlift, dumbbell bench press, wall balls, sled push and SkiErg intervals. The barbell lifts go up every session you complete.
Start each barbell lift with a weight you can lift for five clean reps with two in reserve. Hardy takes your first logged set as the working weight and adds to it from there.
Station work on the strength days comes in short sets, so you can hold race pace. Four sets of two sled lengths is 100 m at 90 s rest, double the race distance.
Race week keeps only the squat and the press at two sets of five. The weight is the one you carried out of Race prep. Nothing goes up or down that week.
Running between gym days
Runs are not tracked in the app. Put them on the days between gym days and keep the easy ones easy. You should be able to talk the whole way.
| Block | Easy run | Intervals | Long run |
|---|---|---|---|
| Base | 2 × 30 min | none | none |
| Build | 30 to 40 min | 6 × 1 km at race pace, 2 min jog between | 60 min |
| Race prep | 30 min | 8 × 1 km at race pace, 90 s rest | 70 min, the last one 10 days out |
| Race week | 20 min jog, two days out | none | none |
Race pace is the speed you can hold for 1 km eight times with a station between each. For most first-timers that is 8:50 to 10:30 per mile (5:30 to 6:30 per km).
A Hyrox workout from the plan
A Hyrox workout in this plan is the station day. You go through all eight stations in race order, once each, with a timed rest where the run would be.
- SkiErg, 5 minutes (about 1000 m)
- Sled push, 4 lengths of 12.5 m
- Sled pull, 4 lengths of 12.5 m
- Burpee broad jumps, 4 lengths of 20 m
- Rowing, 5 minutes (about 1000 m)
- Farmer's carry, 4 lengths of 50 m
- Sandbag lunges, 5 lengths of 20 m
- Wall balls, 100 reps
In Base the distances are halved, so you learn each station fresh. From Build the day is a full race rehearsal without the running. It takes 35 to 45 minutes.
If your gym has a track or a long corridor, replace the rest with a 400 m run in Race prep. That is the closest you can get to the event before race day.
How the app counts stations
The app counts lengths, the race counts metres. A sled push set of 4 reps with the 12.5 m label is one 50 m push. A farmer's carry rep is one 50 m length.
SkiErg and rowing are timed sets. Five minutes is a 1000 m effort at a first-timer's pace. If you reach 1000 m sooner, stop the set there.
Station weights have no suggestion. Enter the load your division uses from the table above, and the app remembers it for next time.
Frequently Asked Questions
How long does it take to train for a Hyrox?
Twelve weeks is enough for a first finish if you already lift and can run 5 km. This plan uses 12 weeks, with week 12 as race week. With fewer weeks, start at the matching week of Build rather than squeezing Base.
What are the 10 Hyrox exercises?
Hyrox has eight stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges and wall balls. Lists of ten count the 1 km run and the Roxzone walk between stations as well.
What is the best training plan for Hyrox?
One that trains all three parts: running, the eight stations and the strength behind them. This plan does that in three gym days a week plus runs. A running-only plan leaves you slow on the sleds, and a lifting-only plan leaves you walking the runs.
How many times a week should I train for Hyrox?
Five or six sessions: three gym days and two or three runs. A first-timer does fine on five. Keep one full rest day every week.
Do I need a Hyrox gym?
No. You need a sled, a rowing machine or SkiErg, a wall ball, a sandbag and dumbbells. If the gym has no SkiErg, row both timed stations.
Can I run this plan for the Doubles or Pro division?
Yes. Doubles split each station between two people, so halve the station sets. Pro changes only the loads, so enter them where the app asks for a weight.
Not racing yet, but want to lift and run? The Hybrid Athlete Training Program keeps the same barbell lifts with three runs a week.
Hybrid Athlete Training ProgramDownload HardyRun this Hyrox training plan in Hardy: the app tracks every set, moves your working weights and stages every change for your review.
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