Hyrox Training Plans for Runners

Nine free plans built around one idea: runners come to Hyrox with the engine already running, and lose time on the stations. Each plan keeps your running sharp while closing the strength and skill gap — compromised-run bricks, station work, and a full race simulation before race day.

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. 8 weeks 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

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.

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

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.

8 8 weeks 6 sessions/wk 12 12 weeks 6 sessions/wk 16 16 weeks 6 sessions/wk
Beginner New runner — building your first base · 50:50 run:strength

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

8 8 weeks 5 sessions/wk 12 12 weeks 5 sessions/wk 16 16 weeks 5 sessions/wk

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 25 WODs · Beginner / Intermediate / Advanced

FAQ

Are these Hyrox plans really free?
Yes. All nine plans are free to read and follow, in long view or a printable weekly calendar. They are built for runners and use the public HYROX rulebook standards.
Which Hyrox plan should a runner 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. Then pick 8, 12 or 16 weeks for the runway you have.
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 a Hyrox plan for runners 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 runners never practise, the single biggest reason pure runners overestimate their finish time.

Not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH. Standards quoted from the public HYROX Singles Rulebook 25/26.