Free 8-week HYROX training plan
Free in The Next Race. Account required.
8 weeks
5
2h 51m–4h 47m
1h 05m
1h 30m
8 × 1 km run + 8 stations
An 8-week plan for athletes who already train and have a HYROX coming up. Five sessions a week: strength, a run session, compromised running, a HYROX session and a long run. Station endurance in the first weeks, a half race sim in week 3, a full race sim three weeks out in week 5 and a race-pace half sim in week 6, then a lighter week 7 and race week. 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 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 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