Free 16-week HYROX Pro training plan
Free in The Next Race. Account required.
16 weeks
6
3h 55m–7h 11m
1h 40m
1h 36m
8 × 1 km run + 8 stations
A 16-week plan for experienced HYROX athletes chasing a faster time or racing Pro. Six sessions a week: heavy strength, a run session, an easy run, a heavy-sled or station session, a long HYROX session and a long run that builds to 1h 40m. Two full race sims at race effort in weeks 10 and 13, half sims in weeks 5, 7 and 11, recovery weeks at 4, 8 and 12, and a two-week taper. Station weights are left for you to fill in for your division.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
More HYROX plans
HYROX beginner (12 weeks)
A free 12-week plan for your first HYROX: four sessions a week, all eight stations taught from scratch, compromised running, two race sims and a two-week taper.
12 weeksHYROX (8 weeks)
A free 8-week HYROX plan for athletes who already train: five sessions a week, station endurance, compromised running and a full race sim three weeks out.
8 weeksHYROX intermediate (12 weeks)
A free 12-week HYROX plan for a faster time: five sessions a week, 1 km repeats at race pace, weekly compromised running, three race sims and a two-week taper.
12 weeks