HYROX Training Plans

Twelve free plans built around one idea: HYROX is usually lost on the stations and the runs 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 race simulations. Tracks are graded by running level, so if you come from strength sports, pick the track that matches your current running, not your lifting.

Which track is yours?

Pick by your running level, then your runway. Your division (Open, Pro or Doubles) only changes your race-day loads — every plan shows them. 4 weeks sharpens a race-week peak for the already-training; 8 sharpens an existing base; 12 is the sweet spot; 16 builds from scratch.

Strong Runner Sub-3:30 marathon / sub-1:40 half · 30:70 run:strength · 6 sessions/wk

You already have the engine — a sub-3:30 marathon or sub-1:40 half — and you are new to the stations. Hyrox will not be won on the runs; it will be decided on the sled, the wall balls and the lunges.

4 weeks 8 weeks 12 weeks 16 weeks
Intermediate 3:30-4:30 marathon / 1:40-2:10 half · 45:55 run:strength · 6 sessions/wk

You run in the 3:30-4:30 marathon range and have some gym background. Your engine is solid and your strength is workable — the lever is balance, not a single weakness.

4 weeks 8 weeks 12 weeks 16 weeks
Beginner New runner — building your first base · 50:50 run:strength · 5 sessions/wk

You are newer to running or rebuilding a base, and Hyrox is the goal. The priority is finishing strong and uninjured — consistency beats intensity.

4 weeks 8 weeks 12 weeks 16 weeks

Browse the WOD Library

Every session in these plans, scaled for three levels — bricks, station work, strength and simulations you can run on their own.

HYROX WOD Library → 26 WODs · Beginner / Intermediate / Advanced

HYROX Events & Race Calendar

Every HYROX race city on one map and one season calendar. Filter by region, check dates and divisions, and go straight from a race to the workouts that prepare you for it.

HYROX Events → 60 race cities World Championships → Dates & how qualifying works

FAQ

Are these HYROX plans really free?
Yes. All twelve plans are free to read and follow, in long view or a printable weekly calendar. They are built engine-first and use the public HYROX rulebook standards.
Which HYROX plan should I choose?
Match your running level: the Strong Runner track (sub-3:30 marathon) leans 70% into strength because your engine is already built; Intermediate is balanced; Beginner puts the aerobic base first — also the right start if you come from strength sports rather than running. Then pick your runway — 8, 12 or 16 weeks to build, or the 4-week to sharpen a peak if you already train and have a race booked.
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.
What makes these HYROX plans different?
Most plans assume a CrossFit or strength base. These assume the opposite — a strong engine and little lifting — so they front-load strength and the compromised-running skill that pure runners never practise — the classic reason runners overestimate their finish time.