HYROX FOR RUNNERS · 8 WEEKS · 30:70 RUN:STRENGTH · 6 SESSIONS/WK

Hyrox Training Plan for Runners: Strong Runner, 8 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.

How this plan works

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.

Eight weeks is a focused sharpening block — best if you already have a running base and some strength. Two base weeks, a build, a peak, then a simulation 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	OpenProDoubles · Men	OpenProDoubles · Women
Sled Push	152 kg202 kg	102 kg152 kg
Sled Pull	103 kg153 kg	78 kg103 kg
Farmers Carry	2 × 24 kg2 × 32 kg	2 × 16 kg2 × 24 kg
Sandbag Lunges	20 kg30 kg	10 kg20 kg
Wall Balls	6 kg · 3 m9 kg · 3 m	4 kg · 2.7 m6 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 26/27. 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% 1RMWalking Lunge 3×24 total @20 kgCore 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 kgBurpee Broad Jumps 4 x 10Sandbag 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 tempoSled Push 25 m @100 kgCompromised Run 800 m tempoWall 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 kgCore 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% 1RMRomanian Deadlift 3×8Loaded 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 sSled 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 mWall 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 recoveryCore 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 Build

Day	Workout	Purpose
Day 1	Lower-Body Power Front Squat 4×5 @70-75% 1RMSled 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	Wall Ball + Lunge Block Wall Balls 5 x 30 @6 kgSandbag 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 mSandbag 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 4 Build

Day	Workout	Purpose
Day 1	Full-Body Strength Back Squat 3×6 @RPE 8Deadlift 3×5Core 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 tempoWalking Lunge 30 reps (after each run)	Lunges before each run rep so you practise the signature skill: running on pre-fatigued legs.
Day 3	Pull + Grip Block Sled Pull 5 x 25 m @75 kgFarmers Carry 4 x 100 m @48 kgLoaded 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 mBurpee 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 5 Peak

Day	Workout	Purpose
Day 1	Squat Strength Back Squat 5×5 @80-85% 1RMWalking Lunge 4×24 total @24 kgCore 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	Roxzone Transitions Compromised Run 1000 m race paceSkiErg 1000 mRow 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 sRow 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	Half Simulation Compromised Run 4 x 1000 m race paceSkiErg 1000 mSled Push 50 m @125 kgBurpee Broad Jumps 80 mWall 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 6 Peak

Day	Workout	Purpose
Day 1	Deadlift Strength Deadlift 5×3 @82-88% 1RMRomanian Deadlift 4×8Loaded 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	Compromised Sled Brick Compromised Run 1000 m tempoSled Push 50 m @125 kgCompromised Run 1000 m tempoWall 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 kgBurpee Broad Jumps 4 x 12Sandbag 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	Station Block Simulation SkiErg 1000 mSled Push 50 m @152 kgSled Pull 50 m @103 kgFarmers Carry 200 m @48 kgSandbag Lunges 100 m @20 kgWall 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 7 Simulation

Day	Workout	Purpose
Day 1	Lower-Body Power Front Squat 5×4 @75-80% 1RMSled 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	Sled Conditioning Sled Push 6 x 25 m @125 kg / 45 sSled Pull 6 x 25 m @100 kg	Push and pull intervals. Builds the specific leg and back endurance the two sleds demand.
Day 3	Run + Wall Ball Brick Compromised Run 1000 mWall 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 4	Rest
Day 5	400 m Repeats Intervals 10 x 400 m 3k / 60 s	Sharp speed at 3k-5k effort. Trains turnover and the ability to surge out of a station.
Day 6	Grip + Core Loaded Carry / Grip 6 x 50 m farmers @32 kgCore 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 paceSkiErg 1000 mSled Push 50 m @152 kgSled Pull 50 m @103 kgBurpee Broad Jumps 80 mRow 1000 mFarmers Carry 200 m @48 kgSandbag Lunges 100 m @20 kgWall Balls 100 reps @6 kg	The complete 8-run, 8-station race. The community's number-one readiness check — nothing predicts your time better.

WEEK 8 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	Wall Ball + Lunge Block Wall Balls 5 x 30 @6 kgSandbag 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 3	Lunge-to-Run Set Compromised Run 5 x 800 m tempoWalking 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

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.

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.

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.

Resist adding running volume. Your engine is built — extra easy miles will not lower your Hyrox time. The 70% strength bias is the point.

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 · 8 WEEKS · 30:70 RUN:STRENGTH · 6 SESSIONS/WK

Hyrox Training Plan for Runners: Strong Runner, 8 Weeks

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

Training Schedule

Phase Base

Squat

4×5 @75-80% 1RM

~50 min

Easy run

7 km

~45 min

Stations

4 x 20 @6 kg

~45 min

Rest

Sled brick

2× · 800 m tempo

~28 min

Grip/core

5 x 50 m farmers @24 kg

~30 min

Long run

12 km

~75 min

Deadlift

4×5 @75-80% 1RM

~50 min

Easy run

7 km

~45 min

Sleds

5 x 25 m @100 kg / 60 s

~42 min

Rest

WB brick

4× · 1000 m

~35 min

Recovery

4 km recovery

~35 min

Long run

12 km

~75 min

Phase Build

Power

4×5 @70-75% 1RM

~45 min

400s

8 x 400 m 3k-5k / 75 s

~38 min

WB + lunge

5 x 30 @6 kg

~40 min

Lunge brick

3× · 1000 m

~32 min

Rest

Easy run

7 km

~45 min

Long run

12 km

~75 min

Strength

3×6 @RPE 8

~55 min

Comp. run

5 x 800 m tempo

~45 min

Pull/grip

5 x 25 m @75 kg

~40 min

Pyramid

1000-1000-800-600 m

~40 min

Rest

Easy run

7 km

~45 min

Long run

12 km

~75 min

Phase Peak

Squat

5×5 @80-85% 1RM

~60 min

Roxzone

4× · 1000 m race pace

~44 min

Erg power

6 x 500 m / 60 s

~46 min

Rest

Half sim

4 x 1000 m race pace

~55 min

Easy run

8 km

~48 min

Long run

16 km

~90 min

Deadlift

5×3 @82-88% 1RM

~60 min

Sled brick

3× · 1000 m tempo

~40 min

Stations

5 x 20 @6 kg

~55 min

Rest

Station sim

1000 m

~48 min

Easy run

8 km

~48 min

Long run

16 km

~90 min

Phase Simulation

Power

5×4 @75-80% 1RM

~55 min

Sleds

6 x 25 m @125 kg / 45 s

~50 min

WB brick

5× · 1000 m

~45 min

Rest

400s

10 x 400 m 3k / 60 s

~45 min

Grip/core

6 x 50 m farmers @32 kg

~35 min

Full SIM

8 x 1000 m race pace

~70 min

Phase Race Week

Easy run

7 km

~45 min

WB + lunge

5 x 30 @6 kg

~40 min

Comp. run

5 x 800 m tempo

~45 min

Rest

Easy run

7 km

~45 min

Rest

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

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. Only four weeks out with a race already booked? The 4-week is a sharpen, not a build — it assumes you already train, and if you have never run a full simulation that is your signal to take a longer plan. Pick the runway you actually have.

FAQ

Tools Mentioned in This Guide

HYROX Time Calculator — Estimate Your Finish for Runners

HYROX Wall Ball Depth Checker — No-Rep Video Analysis

Running Pace Calculator — Min/km, Finish Time & Pace Chart

VO2max Calculator — Check Your Running Fitness Level

Heart Rate Zone Calculator — 5-Zone Training Guide

Hyrox Stations in Race Order: Splits, Fixes, No-Reps

Hyrox WOD Library