Beginner
Aerobic base first, stations second. Five sessions a week leaves two rest days, and the target is finishing upright rather than fast.
5 sessions/wk · 50:50 run:strength
HYROX Training Plans
Twelve free plans — 4, 8, 12 or 16 weeks, three levels. Printable, no sign-up.
Which HYROX plan fits your running?
How long until race day?
Intermediate
Engine and strength both workable, neither dominant. Six sessions a week, split close to evenly, with one compromised-run brick a week from the build phase on.
6 sessions/wk · 45:55 run:strength
Strong Runner · Advanced
The engine is there, the stations are not. Six sessions a week weighted to strength, because the sled and the wall balls are where your time goes.
6 sessions/wk · 30:70 run:strength
Or start from your runway
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4 weeksSharpening only — it peaks fitness you already have. For someone already training with a race about a month out. Intermediate and Strong Runner sharpen; the Beginner 4-week is three base weeks plus race week.
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8 weeksTwo base weeks, two to build, a two-week peak, then a simulation and race week. Assumes a running base already in place.
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12 weeksThe sweet spot: three base weeks, four to build the bricks, a two-week peak, a full simulation, then the taper.
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16 weeksA true from-scratch build — four base weeks, five build, a three-week peak, two simulation weeks, then taper and race week.
Why the plans are built this way
HYROX is usually lost on the stations and on the runs straight after them, not on fresh running. Every track keeps your running sharp while closing the strength and skill gap: compromised-run bricks, station work, and full race simulations.
Most plans assume a CrossFit or strength base. These assume the opposite — a strong engine and little lifting — so strength and the compromised-running skill come early. Tracks are graded by running level, so if you come from strength sports, pick by your current running, not your lifting.
More for your build
- HYROX WOD Library 26 WODs · Beginner / Intermediate / Advanced
- HYROX Events 112 race cities
- World Championships Dates and how qualifying works
- HYROX Doubles and Relay rules Weights, station splits, and how a pair shares the work
FAQ
Are these HYROX plans really free?
Yes — twelve plans, no sign-up and no paywall. Every week is on the page, in a long view or a week-by-week calendar, and each plan has buttons to save the current view as a PNG or print it to PDF (the calendar prints A4 landscape). You can tick sessions off as you go; the ticks stay in your own browser.
Which HYROX plan should I choose?
Match your running first. Beginner puts the aerobic base ahead of everything — also the right start if you come from strength sports rather than running. Intermediate is balanced. Strong Runner, the advanced track, leans 70% into strength because your engine is already built. Then pick your runway: 8, 12 or 16 weeks to build, or the 4-week block to sharpen a peak if you already train and have a race booked (the Beginner 4-week is a short base block instead).
Do these plans cover Open, Pro and Doubles?
Yes. The training is the same across divisions — only race-day loads change. Each plan includes a load table with your exact Open, Pro and Doubles weights, straight from the HYROX Singles Rulebook.
My gym has no sled or ski erg — can I still follow these plans?
Yes. In the WOD library, every workout built on HYROX kit (sled, SkiErg, rower, wall ball, sandbag) carries a swap line with the closest substitute most gyms have, so a session built on the sled still has a version you can run. The runs, the bricks and the barbell strength work are unchanged; only the station-specific sessions swap.