The 12-Week No-Equipment Hyrox Training Plan (No-Gym Series, Part 2)

A real plan, no equipment required

This is a 12-week Hyrox training plan that uses only running shoes, a flat space, and your bodyweight. No gym, no sled, no kettlebells, no rower. The plan is designed for someone who is moderately active — capable of running 3–5km currently — and targeting a first-time Hyrox finish.

Three sessions per week, plus one optional fourth session, structured into three 4-week phases: build, develop, and sharpen.

The full 6-part No-Gym Hyrox Athlete series

New parts drop every 2nd day. Bookmark the No-Gym Hyrox Athlete hub to follow along.

1. Part 1 — Training for Hyrox Without a Gym: What You Can Actually Achieve
2. Part 2 — The 12-Week No-Equipment Hyrox Training Plan (you are here)
3. Part 3 — The £50 Equipment Upgrade: Bands and a Kettlebell
4. Part 4 — Park and Outdoor Training for Hyrox
5. Part 5 — Hotel Room Hyrox Training While Travelling
6. Part 6 — The Race-Week No-Gym Taper

The three sessions, every week

Each week of the plan includes three core sessions plus an optional fourth. These slot into Tuesday, Thursday, Saturday with optional Sunday.

Session A: Run-Strength Circuit A running session with bodyweight strength work in between. This is your most Hyrox-specific session.

Session B: Long Easy Run Steady-state Zone 2 running. Builds the aerobic base needed for the 8km of running between stations.

Session C: Bodyweight Strength + Short Run Strength-focused session targeting the muscles needed for the stations, finishing with a short run.

Session D (optional): Active Recovery Walk, easy bike, or mobility work. Helps recovery without adding training stress.

Phase 1: Build (Weeks 1–4)

Goal: Establish baseline fitness and bodyweight movement quality. Build to running 4km continuously.

Week 1

Session A (Tue) — 35 min total:

• Warm-up: 5 min easy jog
• 4 rounds: 400m run + 15 air squats + 10 push-ups + 10 walking lunges per leg
• Cool-down: 5 min walk

Session B (Thu) — 25 min run:

• 5 min easy walk warm-up
• 25 min continuous run at conversational pace (Zone 2)

Session C (Sat) — 40 min:

• Warm-up: 5 min movement
• 4 rounds of: 20 air squats, 10 burpees, 15 walking lunges per leg, 30 second plank
• Finish: 1 km easy run

Week 2

Session A:

• Warm-up: 5 min easy jog
• 4 rounds: 500m run + 18 squats + 12 push-ups + 12 walking lunges per leg
• 5 min walk cool-down

Session B:

• 30 min continuous run, Zone 2

Session C:

• Warm-up: 5 min movement
• 5 rounds of: 20 squats, 10 burpees, 15 lunges per leg, 35 sec plank
• Finish: 1.5 km run

Week 3

Session A:

• 5 rounds: 500m run + 20 squats + 12 push-ups + 12 lunges per leg
• 5 min walk cool-down

Session B:

• 35 min continuous run

Session C:

• 5 rounds of: 25 squats, 12 burpees, 18 lunges per leg, 40 sec plank
• Finish: 2 km run

Week 4 (deload)

Session A:

• 3 rounds only: 400m run + 15 squats + 8 push-ups + 10 lunges per leg

Session B:

• 25 min easy run

Session C:

• 3 rounds: 15 squats, 8 burpees, 12 lunges per leg, 30 sec plank
• 1 km easy jog

Phase 2: Develop (Weeks 5–8)

Goal: Build station-specific strength endurance. Build to running 6km continuously and develop the ability to perform strength work after running.

Week 5

Session A — Run-strength circuit, 45 min:

• Warm-up: 5 min jog
• 5 rounds: 600m run + 25 squats + 15 push-ups + 15 lunges per leg + 8 burpees

Session B — Long run, 40 min Zone 2

Session C — Strength + run, 50 min:

• 5 rounds of: 30 air squats, 15 burpees, 20 lunges per leg, 45 sec plank
• Finish: 2.5 km run at moderate pace

Week 6

Session A:

• 5 rounds: 700m run + 25 squats + 15 push-ups + 18 lunges per leg + 10 burpees

Session B:

• 45 min run

Session C:

• 6 rounds: 30 squats, 15 burpees, 20 lunges per leg, 50 sec plank
• 3 km finish run

Week 7

Session A:

• 6 rounds: 600m run + 30 squats + 15 push-ups + 20 lunges per leg + 10 burpees

Session B:

• 50 min run

Session C:

• 6 rounds: 35 squats, 15 burpees, 25 lunges per leg, 60 sec plank
• 3 km finish run

Week 8 (deload)

Session A:

• 3 rounds: 500m run + 20 squats + 10 push-ups + 12 lunges per leg

Session B:

• 30 min easy run

Session C:

• 4 rounds: 20 squats, 10 burpees, 15 lunges per leg
• 2 km easy jog

Phase 3: Sharpen (Weeks 9–12)

Goal: Race-specific intensity and pacing. The Hyrox simulation. Build to running 8km continuously at moderate pace.

Week 9

Session A — Mini Hyrox simulation, 50 min:

• Warm-up: 1 km jog
• Round 1: 500m run + 50 squats
• Round 2: 500m run + 25 burpees
• Round 3: 500m run + 30 lunges per leg
• Round 4: 500m run + 60 sec plank
• Cool-down: 5 min walk

Session B:

• 60 min Zone 2 run

Session C — Power session:

• 6 rounds: 40 squats, 20 burpees, 30 lunges per leg
• 4 km run finish

Week 10

Session A — Half Hyrox simulation:

• 1 km warm-up jog
• 4 rounds at race effort: 750m run + 30 squats + 20 burpees + 25 lunges per leg + 15 push-ups
• 5 min cool-down

Session B:

• 65 min long run

Session C:

• 5 rounds: 50 squats, 25 burpees, 30 lunges per leg, 60 sec plank
• 5 km run finish at moderate pace

Week 11 (peak)

Session A — Full Hyrox simulation:

• 1 km warm-up
• 8 × (1 km run + 60 sec rest + bodyweight station)
  • Stations: 50 squats, 30 sec plank, 30 burpees, 50 squats, 50 jump squats, 40 lunges, 25 burpees, 100 squats
• This will take 75–110 min depending on fitness

Session B:

• 50 min Zone 2 run

Session C:

• Light: 4 rounds of 30 squats, 15 burpees, 20 lunges per leg
• 2 km easy run

Week 12 (taper / race week)

Session A (Tue):

• 30 min: 4 × (500m run at race pace + 20 squats + 10 burpees)

Session B (Thu):

• 25 min easy run with 4 × 30-second pickups at race pace

Day before race:

• 15 min easy walk + 10 leg swings + 10 air squats. That is all.

Race day.

What this plan gives you and what it does not

You will arrive at the race with:

• 8 km running fitness for the running component
• The conditioning to perform high-rep bodyweight circuits in a fatigued state
• The mental experience of running while compromised by station work
• The aerobic base to sustain effort across 75–100 minutes

You will not arrive with:

• Specific sled push or sled pull experience (these are the stations you will most likely struggle with)
• Wall ball rhythm and shoulder endurance
• Rowing pacing
• Heavy carry grip endurance

If you can do even one or two sessions at a Hyrox-equipped gym in the final 4 weeks of the plan, prioritise the sled push and wall balls.

Recommended progression beyond this plan

If you finish this 12-week plan and want to take 10–15 minutes off your time, the next step is the £50 equipment upgrade — covered in Part 3.

→ Part 3: The £50 Equipment Upgrade