Free 12-week HYROX training plan for beginners
Free in The Next Race. Account required.
12 weeks
4
1h 49m–3h 49m
50m
1h 30m
8 × 1 km run + 8 stations
A 12-week plan for your first HYROX. Four sessions a week: a strength session, a run session, a HYROX session and an easy run. The first weeks teach all eight stations at an easy pace, then compromised running, a half race sim in week 6 and a full race sim at controlled effort in week 9 build the race-specific fitness. Recovery weeks fall at 4 and 8, and the last two weeks taper into race day. 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 (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 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