Free 12-week HYROX training plan
Free in The Next Race. Account required.
12 weeks
5
3h 06m–5h 36m
1h 20m
1h 30m
8 × 1 km run + 8 stations
A 12-week plan for athletes with a HYROX or two behind them who want a faster time. Five sessions a week: strength, a run session, compromised running, a HYROX session and a long run that builds to 80 minutes. Half race sims in weeks 5 and 7 and a full race sim at race effort in week 9, recovery weeks at 4 and 8, and a two-week taper. A threshold test in week 1 sets your run paces. 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 advanced / Pro (16 weeks)
A free 16-week HYROX plan for experienced and Pro athletes: six sessions a week, heavy sleds, long runs to 1h 40m, five race sims and a two-week taper.
16 weeks