HYROX FOR RUNNERS · 16 WEEKS · 30:70 RUN:STRENGTH · 6 SESSIONS/WK

Hyrox Training Plan for Runners: Strong Runner, 16 Weeks

Strong Runner track Sub-3:30 marathon / sub-1:40 half

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.

This plan is deliberately 30% running, 70% strength and stations. You do not need more aerobic volume — you need load. We maintain your engine with two quality runs and a long run, and spend the rest building the strength that turns the heaviest stations from a wall into a station you can run between.

Sixteen weeks suits a true from-scratch build. Four base weeks, five build weeks, a three-week peak, two simulation weeks, then taper and race week.

This plan trains the same way whatever division you race — only your race-day target loads change. Your band (your running level) sets the training; your division sets the weights below. Station performance is uncorrelated with running fitness in the first Hyrox study (Brandt et al. 2025, a small n=11 sample) — a strong engine does not carry the stations. Train them directly.

Your race-day loads by division

Station Open · Men Open · Women Pro · Men Pro · Women
Sled Push 152 kg 102 kg 202 kg 152 kg
Sled Pull 103 kg 78 kg 153 kg 103 kg
Farmers Carry 2 × 24 kg 2 × 16 kg 2 × 32 kg 2 × 24 kg
Sandbag Lunges 20 kg 10 kg 30 kg 20 kg
Wall Balls 6 kg · 3 m 4 kg · 2.7 m 9 kg · 3 m 6 kg · 2.7 m

Doubles uses the same individual loads as Open — you and your partner split the reps and distance, not the weight. Train the full Open loads so race day feels lighter. Race-day standards from the HYROX Singles Rulebook 25/26. Training loads in the plan build up to these — you do not lift race weight from day one.

Training Schedule
WEEK 1 Base
Day Workout Purpose
Day 1 Squat Strength Back Squat 4×5 @75-80% 1RM · Walking Lunge 3×24 total @20 kg · Core 3 x 45 s plank + side Heavy back squat plus loaded lunges. The leg strength that turns the sled and wall balls from a wall into a station.
Day 2 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 3 Station Skills Circuit Wall Balls 4 x 20 @6 kg · Burpee Broad Jumps 4 x 10 · Sandbag Lunges 60 m @20 kg Drill wall balls, burpees and lunges for clean reps. Standards (depth, full reps) are practised here, not on race day.
Day 4 Rest
Day 5 Compromised Sled Brick Compromised Run 800 m tempo · Sled Push 25 m @100 kg · Compromised Run 800 m tempo · Wall Balls 35 reps @6 kg Run-sled-run-wall-balls without rest. The truest rehearsal of how Hyrox actually feels — pace the first run.
Day 6 Grip + Core Loaded Carry / Grip 5 x 50 m farmers @24 kg · Core 4 rounds core Loaded carries and core circuit. Cheap insurance against the grip and bracing failures that cost late-race time.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 2 Base
Day Workout Purpose
Day 1 Deadlift Strength Deadlift 4×5 @75-80% 1RM · Romanian Deadlift 3×8 · Loaded Carry / Grip 4 x 40 m farmers @24 kg Posterior chain plus grip carries — directly arms the sled pull and farmers carry, the two stations that expose runners.
Day 2 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 3 Sled Conditioning Sled Push 5 x 25 m @100 kg / 60 s · Sled Pull 5 x 25 m @75 kg Push and pull intervals. Builds the specific leg and back endurance the two sleds demand.
Day 4 Rest
Day 5 Run + Wall Ball Brick Compromised Run 1000 m · Wall Balls 50 reps @6 kg Alternating runs and wall balls. Teaches you to break the wall-ball set and keep moving on tired legs.
Day 6 Recovery + Mobility Easy Run (Zone 2) 4 km recovery · Core 20 min mobility flow Very easy run and a mobility flow. Active recovery — you adapt on the easy days, not the hard ones.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 3 Base
Day Workout Purpose
Day 1 Lower-Body Power Front Squat 4×5 @70-75% 1RM · Sled Push 4 x 25 m @100 kg Front squats paired with heavy sled pushes. Strength that transfers straight to the heaviest load of race day.
Day 2 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 3 Wall Ball + Lunge Block Wall Balls 5 x 30 @6 kg · Sandbag Lunges 4 x 25 m @20 kg High-volume wall balls and loaded lunges — the back-end of the race, where runners lose the most time.
Day 4 Rest
Day 5 Run + Lunge Brick Compromised Run 1000 m · Sandbag Lunges 100 m @20 kg Runs into loaded lunges. Rehearses the late-race quad burn that wrecks unprepared runners.
Day 6 Grip + Core Loaded Carry / Grip 5 x 50 m farmers @24 kg · Core 4 rounds core Loaded carries and core circuit. Cheap insurance against the grip and bracing failures that cost late-race time.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 4 Base
Day Workout Purpose
Day 1 Full-Body Strength Back Squat 3×6 @RPE 8 · Deadlift 3×5 · Core 4 rounds core circuit Squat, deadlift and core in one session. General strength base for runners with little lifting history.
Day 2 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 3 Pull + Grip Block Sled Pull 5 x 25 m @75 kg · Farmers Carry 4 x 100 m @48 kg · Loaded Carry / Grip 3 x dead hang 40 s Sled pull, farmers carry and dead hangs. Hardens the grip and upper back that fail first for pure runners.
Day 4 Rest
Day 5 Run-Station Pyramid Compromised Run 1000-1000-800-600 m · Burpee Broad Jumps 12 after each run reps Descending runs with burpees between. Builds the transition fitness the Roxzone quietly eats.
Day 6 Recovery + Mobility Easy Run (Zone 2) 4 km recovery · Core 20 min mobility flow Very easy run and a mobility flow. Active recovery — you adapt on the easy days, not the hard ones.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 5 Build
Day Workout Purpose
Day 1 Squat Strength Back Squat 4×5 @75-80% 1RM · Walking Lunge 3×24 total @20 kg · Core 3 x 45 s plank + side Heavy back squat plus loaded lunges. The leg strength that turns the sled and wall balls from a wall into a station.
Day 2 Tempo Intervals Tempo Run 3 x 10 min tempo Threshold pace — comfortably hard. Raises the pace you can sustain once the legs are tired.
Day 3 Erg Power Intervals SkiErg 5 x 500 m / 75 s · Row 5 x 500 m / 75 s SkiErg and row intervals. Upper-body conditioning your runs never build — train it directly.
Day 4 Roxzone Transitions Compromised Run 1000 m race pace · SkiErg 500 m · Row 500 m Race-pace run straight into the ergs. Trains the transition that runners overlook — the clock never stops in the Roxzone.
Day 5 Rest
Day 6 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 6 Build
Day Workout Purpose
Day 1 Deadlift Strength Deadlift 4×5 @75-80% 1RM · Romanian Deadlift 3×8 · Loaded Carry / Grip 4 x 40 m farmers @24 kg Posterior chain plus grip carries — directly arms the sled pull and farmers carry, the two stations that expose runners.
Day 2 1 km Intervals Intervals 5 x 1000 m 5k-10k / 90 s jog VO2max work at 5k-10k effort. Lifts the ceiling your compromised race runs sit under.
Day 3 Station Skills Circuit Wall Balls 4 x 20 @6 kg · Burpee Broad Jumps 4 x 10 · Sandbag Lunges 60 m @20 kg Drill wall balls, burpees and lunges for clean reps. Standards (depth, full reps) are practised here, not on race day.
Day 4 Compromised Sled Brick Compromised Run 800 m tempo · Sled Push 25 m @100 kg · Compromised Run 800 m tempo · Wall Balls 35 reps @6 kg Run-sled-run-wall-balls without rest. The truest rehearsal of how Hyrox actually feels — pace the first run.
Day 5 Rest
Day 6 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 7 Build
Day Workout Purpose
Day 1 Lower-Body Power Front Squat 4×5 @70-75% 1RM · Sled Push 4 x 25 m @100 kg Front squats paired with heavy sled pushes. Strength that transfers straight to the heaviest load of race day.
Day 2 400 m Repeats Intervals 8 x 400 m 3k-5k / 75 s Sharp speed at 3k-5k effort. Trains turnover and the ability to surge out of a station.
Day 3 Sled Conditioning Sled Push 5 x 25 m @100 kg / 60 s · Sled Pull 5 x 25 m @75 kg Push and pull intervals. Builds the specific leg and back endurance the two sleds demand.
Day 4 Run + Wall Ball Brick Compromised Run 1000 m · Wall Balls 50 reps @6 kg Alternating runs and wall balls. Teaches you to break the wall-ball set and keep moving on tired legs.
Day 5 Rest
Day 6 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 8 Build
Day Workout Purpose
Day 1 Full-Body Strength Back Squat 3×6 @RPE 8 · Deadlift 3×5 · Core 4 rounds core circuit Squat, deadlift and core in one session. General strength base for runners with little lifting history.
Day 2 Lunge-to-Run Set Compromised Run 5 x 800 m tempo · Walking Lunge 30 reps (after each run) Lunges before each run rep so you practise the signature skill: running on pre-fatigued legs.
Day 3 Wall Ball + Lunge Block Wall Balls 5 x 30 @6 kg · Sandbag Lunges 4 x 25 m @20 kg High-volume wall balls and loaded lunges — the back-end of the race, where runners lose the most time.
Day 4 Run + Lunge Brick Compromised Run 1000 m · Sandbag Lunges 100 m @20 kg Runs into loaded lunges. Rehearses the late-race quad burn that wrecks unprepared runners.
Day 5 Rest
Day 6 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 9 Build
Day Workout Purpose
Day 1 Squat Strength Back Squat 4×5 @75-80% 1RM · Walking Lunge 3×24 total @20 kg · Core 3 x 45 s plank + side Heavy back squat plus loaded lunges. The leg strength that turns the sled and wall balls from a wall into a station.
Day 2 Tempo Intervals Tempo Run 3 x 10 min tempo Threshold pace — comfortably hard. Raises the pace you can sustain once the legs are tired.
Day 3 Pull + Grip Block Sled Pull 5 x 25 m @75 kg · Farmers Carry 4 x 100 m @48 kg · Loaded Carry / Grip 3 x dead hang 40 s Sled pull, farmers carry and dead hangs. Hardens the grip and upper back that fail first for pure runners.
Day 4 Run-Station Pyramid Compromised Run 1000-1000-800-600 m · Burpee Broad Jumps 12 after each run reps Descending runs with burpees between. Builds the transition fitness the Roxzone quietly eats.
Day 5 Rest
Day 6 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 12 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 10 Peak
Day Workout Purpose
Day 1 Deadlift Strength Deadlift 5×3 @82-88% 1RM · Romanian Deadlift 4×8 · Loaded Carry / Grip 4 x 50 m farmers @32 kg Posterior chain plus grip carries — directly arms the sled pull and farmers carry, the two stations that expose runners.
Day 2 Roxzone Transitions Compromised Run 1000 m race pace · SkiErg 1000 m · Row 1000 m Race-pace run straight into the ergs. Trains the transition that runners overlook — the clock never stops in the Roxzone.
Day 3 Erg Power Intervals SkiErg 6 x 500 m / 60 s · Row 6 x 500 m / 60 s SkiErg and row intervals. Upper-body conditioning your runs never build — train it directly.
Day 4 Rest
Day 5 Station Block Simulation SkiErg 1000 m · Sled Push 50 m @152 kg · Sled Pull 50 m @103 kg · Farmers Carry 200 m @48 kg · Sandbag Lunges 100 m @20 kg · Wall Balls 100 reps @6 kg All six loaded stations back to back, no runs. Stress-tests grip, legs and standards under accumulated fatigue.
Day 6 Easy Aerobic Run Easy Run (Zone 2) 8 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 16 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 11 Peak
Day Workout Purpose
Day 1 Lower-Body Power Front Squat 5×4 @75-80% 1RM · Sled Push 4 x 25 m @125 kg Front squats paired with heavy sled pushes. Strength that transfers straight to the heaviest load of race day.
Day 2 Compromised Sled Brick Compromised Run 1000 m tempo · Sled Push 50 m @125 kg · Compromised Run 1000 m tempo · Wall Balls 50 reps @6 kg Run-sled-run-wall-balls without rest. The truest rehearsal of how Hyrox actually feels — pace the first run.
Day 3 Station Skills Circuit Wall Balls 5 x 20 @6 kg · Burpee Broad Jumps 4 x 12 · Sandbag Lunges 100 m @20 kg Drill wall balls, burpees and lunges for clean reps. Standards (depth, full reps) are practised here, not on race day.
Day 4 Rest
Day 5 Half Simulation Compromised Run 4 x 1000 m race pace · SkiErg 1000 m · Sled Push 50 m @125 kg · Burpee Broad Jumps 80 m · Wall Balls 100 reps @6 kg Four runs and four stations at race effort. A manageable test of pacing and transitions before a full sim.
Day 6 Easy Aerobic Run Easy Run (Zone 2) 8 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 16 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 12 Peak
Day Workout Purpose
Day 1 Full-Body Strength Back Squat 4×5 @78% 1RM · Deadlift 3×4 · Core 5 rounds core circuit Squat, deadlift and core in one session. General strength base for runners with little lifting history.
Day 2 Run + Wall Ball Brick Compromised Run 1000 m · Wall Balls 75 reps @6 kg Alternating runs and wall balls. Teaches you to break the wall-ball set and keep moving on tired legs.
Day 3 Sled Conditioning Sled Push 6 x 25 m @125 kg / 45 s · Sled Pull 6 x 25 m @100 kg Push and pull intervals. Builds the specific leg and back endurance the two sleds demand.
Day 4 Rest
Day 5 Station Block Simulation SkiErg 1000 m · Sled Push 50 m @152 kg · Sled Pull 50 m @103 kg · Farmers Carry 200 m @48 kg · Sandbag Lunges 100 m @20 kg · Wall Balls 100 reps @6 kg All six loaded stations back to back, no runs. Stress-tests grip, legs and standards under accumulated fatigue.
Day 6 Easy Aerobic Run Easy Run (Zone 2) 8 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 7 Long Run Easy Run (Zone 2) 16 km Steady aerobic distance. Your weekly endurance anchor — run by feel, not pace.
WEEK 13 Simulation
Day Workout Purpose
Day 1 Squat Strength Back Squat 5×5 @80-85% 1RM · Walking Lunge 4×24 total @24 kg · Core 4 x 60 s loaded carry hold Heavy back squat plus loaded lunges. The leg strength that turns the sled and wall balls from a wall into a station.
Day 2 Wall Ball + Lunge Block Wall Balls 5 x 40 @6 kg · Sandbag Lunges 4 x 25 m @30 kg High-volume wall balls and loaded lunges — the back-end of the race, where runners lose the most time.
Day 3 Run + Lunge Brick Compromised Run 1000 m · Sandbag Lunges 100 m @30 kg Runs into loaded lunges. Rehearses the late-race quad burn that wrecks unprepared runners.
Day 4 Rest
Day 5 Tempo Intervals Tempo Run 4 x 10 min tempo Threshold pace — comfortably hard. Raises the pace you can sustain once the legs are tired.
Day 6 Grip + Core Loaded Carry / Grip 6 x 50 m farmers @32 kg · Core 5 rounds weighted core Loaded carries and core circuit. Cheap insurance against the grip and bracing failures that cost late-race time.
Day 7 Full Race Simulation Compromised Run 8 x 1000 m race pace The complete 8-run, 8-station race. The community's number-one readiness check — nothing predicts your time better.
WEEK 14 Simulation
Day Workout Purpose
Day 1 Deadlift Strength Deadlift 5×3 @82-88% 1RM · Romanian Deadlift 4×8 · Loaded Carry / Grip 4 x 50 m farmers @32 kg Posterior chain plus grip carries — directly arms the sled pull and farmers carry, the two stations that expose runners.
Day 2 Pull + Grip Block Sled Pull 6 x 25 m @103 kg · Farmers Carry 4 x 100 m @48 kg · Loaded Carry / Grip 4 x dead hang 45 s Sled pull, farmers carry and dead hangs. Hardens the grip and upper back that fail first for pure runners.
Day 3 Run-Station Pyramid Compromised Run 1000 m x 4 · Burpee Broad Jumps 15 after each run reps Descending runs with burpees between. Builds the transition fitness the Roxzone quietly eats.
Day 4 Rest
Day 5 1 km Intervals Intervals 6 x 1000 m 10k / 75 s jog VO2max work at 5k-10k effort. Lifts the ceiling your compromised race runs sit under.
Day 6 Recovery + Mobility Easy Run (Zone 2) 5 km recovery · Core 20 min mobility flow Very easy run and a mobility flow. Active recovery — you adapt on the easy days, not the hard ones.
Day 7 Full Race Simulation Compromised Run 8 x 1000 m race pace The complete 8-run, 8-station race. The community's number-one readiness check — nothing predicts your time better.
WEEK 15 Taper
Day Workout Purpose
Day 1 Lower-Body Power Front Squat 4×5 @70-75% 1RM · Sled Push 4 x 25 m @100 kg Front squats paired with heavy sled pushes. Strength that transfers straight to the heaviest load of race day.
Day 2 Erg Power Intervals SkiErg 5 x 500 m / 75 s · Row 5 x 500 m / 75 s SkiErg and row intervals. Upper-body conditioning your runs never build — train it directly.
Day 3 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 4 Rest
Day 5 400 m Repeats Intervals 8 x 400 m 3k-5k / 75 s Sharp speed at 3k-5k effort. Trains turnover and the ability to surge out of a station.
Day 6 Rest
Day 7 Roxzone Transitions Compromised Run 1000 m race pace · SkiErg 500 m · Row 500 m Race-pace run straight into the ergs. Trains the transition that runners overlook — the clock never stops in the Roxzone.
WEEK 16 Race Week
Day Workout Purpose
Day 1 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 2 Station Skills Circuit Wall Balls 4 x 20 @6 kg · Burpee Broad Jumps 4 x 10 · Sandbag Lunges 60 m @20 kg Drill wall balls, burpees and lunges for clean reps. Standards (depth, full reps) are practised here, not on race day.
Day 3 Lunge-to-Run Set Compromised Run 5 x 800 m tempo · Walking Lunge 30 reps (after each run) Lunges before each run rep so you practise the signature skill: running on pre-fatigued legs.
Day 4 Rest
Day 5 Easy Aerobic Run Easy Run (Zone 2) 7 km Conversational Zone 2. Builds the aerobic base that decides roughly half of Hyrox — keep it genuinely easy.
Day 6 Rest
Day 7 RACE
Coaching Notes
C
Compromised running is the whole skill. Running on legs pre-fatigued by a station feels nothing like a fresh run — the brick sessions are where you learn it. Pure runners who skip this overestimate their time by 10-15 minutes.
S
Run a full simulation before race day. The community's number-one readiness check — nothing predicts your finish better than the real 8-run, 8-station sequence.
R
Drill the standards in training. Wall balls below the line and full-depth lunges done fresh become no-reps under fatigue. Practise the standard, not just the movement.
1
Resist adding running volume. Your engine is built — extra easy miles will not lower your Hyrox time. The 70% strength bias is the point.
2
Get strong on the sled and wall balls. These are decided by leg strength and squat endurance, which respond fast for a runner who has never trained them.
Hyrox for Runners · Strong Runner · 16-Week Plan · rundida.com
rundida.com
HYROX FOR RUNNERS · 16 WEEKS · 30:70 RUN:STRENGTH · 6 SESSIONS/WK
Hyrox Training Plan for Runners: Strong Runner, 16 Weeks
Strong Runner track Sub-3:30 marathon / sub-1:40 half
Training Schedule
Phase Base
W1
D1
Squat
4×5 @75-80% 1RM
~50 min
D2
Easy run
7 km
~45 min
D3
Stations
4 x 20 @6 kg
~45 min
D4
Rest
D5
Sled brick
2× · 800 m tempo
~28 min
D6
Grip/core
5 x 50 m farmers @24 kg
~30 min
D7
Long run
12 km
~75 min
W2
D1
Deadlift
4×5 @75-80% 1RM
~50 min
D2
Easy run
7 km
~45 min
D3
Sleds
5 x 25 m @100 kg / 60 s
~42 min
D4
Rest
D5
WB brick
4× · 1000 m
~35 min
D6
Recovery
4 km recovery
~35 min
D7
Long run
12 km
~75 min
W3
D1
Power
4×5 @70-75% 1RM
~45 min
D2
Easy run
7 km
~45 min
D3
WB + lunge
5 x 30 @6 kg
~40 min
D4
Rest
D5
Lunge brick
3× · 1000 m
~32 min
D6
Grip/core
5 x 50 m farmers @24 kg
~30 min
D7
Long run
12 km
~75 min
W4
D1
Strength
3×6 @RPE 8
~55 min
D2
Easy run
7 km
~45 min
D3
Pull/grip
5 x 25 m @75 kg
~40 min
D4
Rest
D5
Pyramid
1000-1000-800-600 m
~40 min
D6
Recovery
4 km recovery
~35 min
D7
Long run
12 km
~75 min
Phase Build
W5
D1
Squat
4×5 @75-80% 1RM
~50 min
D2
Tempo
3 x 10 min tempo
~45 min
D3
Erg power
5 x 500 m / 75 s
~38 min
D4
Roxzone
3× · 1000 m race pace
~34 min
D5
Rest
D6
Easy run
7 km
~45 min
D7
Long run
12 km
~75 min
W6
D1
Deadlift
4×5 @75-80% 1RM
~50 min
D2
Intervals
5 x 1000 m 5k-10k / 90 s jog
~45 min
D3
Stations
4 x 20 @6 kg
~45 min
D4
Sled brick
2× · 800 m tempo
~28 min
D5
Rest
D6
Easy run
7 km
~45 min
D7
Long run
12 km
~75 min
W7
D1
Power
4×5 @70-75% 1RM
~45 min
D2
400s
8 x 400 m 3k-5k / 75 s
~38 min
D3
Sleds
5 x 25 m @100 kg / 60 s
~42 min
D4
WB brick
4× · 1000 m
~35 min
D5
Rest
D6
Easy run
7 km
~45 min
D7
Long run
12 km
~75 min
W8
D1
Strength
3×6 @RPE 8
~55 min
D2
Comp. run
5 x 800 m tempo
~45 min
D3
WB + lunge
5 x 30 @6 kg
~40 min
D4
Lunge brick
3× · 1000 m
~32 min
D5
Rest
D6
Easy run
7 km
~45 min
D7
Long run
12 km
~75 min
W9
D1
Squat
4×5 @75-80% 1RM
~50 min
D2
Tempo
3 x 10 min tempo
~45 min
D3
Pull/grip
5 x 25 m @75 kg
~40 min
D4
Pyramid
1000-1000-800-600 m
~40 min
D5
Rest
D6
Easy run
7 km
~45 min
D7
Long run
12 km
~75 min
Phase Peak
W10
D1
Deadlift
5×3 @82-88% 1RM
~60 min
D2
Roxzone
4× · 1000 m race pace
~44 min
D3
Erg power
6 x 500 m / 60 s
~46 min
D4
Rest
D5
Station sim
1000 m
~48 min
D6
Easy run
8 km
~48 min
D7
Long run
16 km
~90 min
W11
D1
Power
5×4 @75-80% 1RM
~55 min
D2
Sled brick
3× · 1000 m tempo
~40 min
D3
Stations
5 x 20 @6 kg
~55 min
D4
Rest
D5
Half sim
4 x 1000 m race pace
~55 min
D6
Easy run
8 km
~48 min
D7
Long run
16 km
~90 min
W12
D1
Strength
4×5 @78% 1RM
~65 min
D2
WB brick
5× · 1000 m
~45 min
D3
Sleds
6 x 25 m @125 kg / 45 s
~50 min
D4
Rest
D5
Station sim
1000 m
~48 min
D6
Easy run
8 km
~48 min
D7
Long run
16 km
~90 min
Phase Simulation
W13
D1
Squat
5×5 @80-85% 1RM
~60 min
D2
WB + lunge
5 x 40 @6 kg
~48 min
D3
Lunge brick
4× · 1000 m
~42 min
D4
Rest
D5
Tempo
4 x 10 min tempo
~50 min
D6
Grip/core
6 x 50 m farmers @32 kg
~35 min
D7
Full SIM
8 x 1000 m race pace
~70 min
W14
D1
Deadlift
5×3 @82-88% 1RM
~60 min
D2
Pull/grip
6 x 25 m @103 kg
~48 min
D3
Pyramid
1000 m x 4
~48 min
D4
Rest
D5
Intervals
6 x 1000 m 10k / 75 s jog
~52 min
D6
Recovery
5 km recovery
~40 min
D7
Full SIM
8 x 1000 m race pace
~70 min
Phase Taper
W15
D1
Power
4×5 @70-75% 1RM
~45 min
D2
Erg power
5 x 500 m / 75 s
~38 min
D3
Easy run
7 km
~45 min
D4
Rest
D5
400s
8 x 400 m 3k-5k / 75 s
~38 min
D6
Rest
D7
Roxzone
3× · 1000 m race pace
~34 min
Phase Race Week
W16
D1
Easy run
7 km
~45 min
D2
Stations
4 x 20 @6 kg
~45 min
D3
Comp. run
5 x 800 m tempo
~45 min
D4
Rest
D5
Easy run
7 km
~45 min
D6
Rest
D7
RACE
C Practise running on tired legs
S Run a full sim first
R Drill standards so reps count
1 Add load, not miles
2 Train the sled + wall balls
Rest Easy run Long run Tempo Intervals Strength Stations Compromised Sim / Race
Hyrox for Runners · Strong Runner · 16-Week Plan · rundida.com
rundida.com

FAQ

Can a runner do Hyrox without much gym experience?
Yes — that is exactly who this plan is for. Your running engine decides roughly half the race; the stations are a strength and skill gap you close with the strength and brick sessions here. The first Hyrox study (Brandt et al. 2025, n=11) found station performance is uncorrelated with running fitness, so the work is specific but learnable.
How many days a week is this Hyrox plan?
Around five to six sessions a week, with at least one full rest day and easy days built in for recovery. The exact mix depends on your track — the beginner plan has more rest, the strong-runner plan more strength.
Do I need a full gym for this plan?
You need access to the Hyrox stations or close equivalents — a sled, wall balls, sandbags, kettlebells, a SkiErg and a rower — plus a barbell for the strength days. Many sessions can be adapted with substitutions, but the closer to the real equipment, the better the transfer.
What is the difference between Open, Pro and Doubles?
The training is the same; only race-day loads differ. Open is the standard division, Pro uses heavier sleds, sandbags, lunges and a 9 kg wall ball (men), and Doubles uses the Open loads but you split the reps and distance with a partner. The load table on each plan shows your exact weights.
How long should a runner train for their first Hyrox?
If you already have a running base and some strength, eight to twelve weeks is enough to be ready. Building strength from scratch, give yourself sixteen weeks. The plans match those timelines — pick the runway you have.
HYROX Time Calculator — Estimate Your Finish for Runners Estimate your HYROX finish from your 5K, 10K, half or marathon time. An honest range for runners — run pace, stations and Roxzone, with the science. Running Pace Calculator — Min/km, Finish Time & Pace Chart Free running pace calculator for 5K, 10K, half marathon, and marathon. Get min/km or min/mile, your finish time, and pace level benchmarks. VO2max Calculator — Check Your Running Fitness Level Find your VO2max and fitness percentile — enter a race result, Cooper test, or resting heart rate. See where you rank for your age and get VDOT training paces. Heart Rate Zone Calculator — 5-Zone Training Guide What heart rate should you train at? Enter your age and resting HR to get personalized 5-zone training ranges using the Karvonen formula or max HR method. Hyrox Stations Ranked by Runner Pain: Splits, Fixes, No-Reps Your engine won't save you at the wall balls. The 8 Hyrox stations ranked by how badly... Hyrox WOD Library Every session in our Hyrox plans, on its own and scaled for three levels. Each WOD shows...

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