Hyrox Training Plans
Free Hyrox training plans for every level and goal: sub-60, sub-75, sub-90, sub-100, women's plans, 4-week, 8-week, 12-week, 3-day-a-week, and Doubles. Week-by-week schedules.
Pick the plan that matches your goal time, your race date, or your weekly availability — every plan includes a complete week-by-week schedule with daily workouts, race-pace targets, and a built-in taper.
Plans by goal time
Pick the time you want to break and follow the plan engineered for it.
Sub-1:40 Hyrox Training Plan
Cross the line under 1 hour 40 minutes — a confident first-time finish that puts you mid-pack in most Open Men waves.
Sub-1:30 Hyrox Training Plan
Break 1 hour 30 minutes — top 25-30% of Open Men. The first true 'good time' threshold most Hyrox athletes target.
Sub-1:15 Hyrox Training Plan
Break 1 hour 15 minutes — top 5-10% of Open Men or a competitive Pro Men finish. Requires 4:10/km running and unbroken station execution.
Sub-1:00 Hyrox Training Plan
Break 1 hour — Hyrox elite territory. Top 50 globally and within reach of Pro World Championship qualification.
Sub-1:30 Hyrox Training Plan for Women
Break 1 hour 30 minutes for Open Women — top 15% globally. The competitive 'good time' threshold for Hyrox women.
Sub-1:20 Hyrox Training Plan for Women
Break 1 hour 20 minutes — top 5% Open Women globally or competitive Pro Women. Podium quality at most regional Hyrox events.
Plans by duration
Pick the plan length that fits how far out your race is.
4-Week Hyrox Training Plan
Last-minute Hyrox prep when you've signed up for a race 4 weeks out. The goal: cross the line strong and learn the format, not chase a PB.
8-Week Hyrox Training Plan
Build to a confident, well-paced Hyrox race in 8 weeks. Targets sub-1:35 for Open Men, sub-1:50 for Open Women.
12-Week Hyrox Training Plan
The complete 12-week build to a Hyrox race. The longest plan most amateurs benefit from — anything more becomes diminishing returns.
Plans by schedule or format
Plans built around real-life constraints — limited training days or doubles partner racing.
3-Day-a-Week Hyrox Training Plan
Race a competent Hyrox on 3 sessions/week. Realistic targets: sub-1:40 men, sub-1:50 women. Higher times possible for advanced athletes — see notes.
Hyrox Doubles Training Plan
Race Hyrox Doubles competently with a partner. Targets sub-1:15 mixed doubles, sub-1:10 men's, sub-1:25 women's.
How to pick the right Hyrox training plan
There are three honest questions to answer before you pick a plan.
1. How far out is your race?
If your race is in 4 weeks, the 4-week plan is your only realistic option — anything longer is fantasy. If your race is 6-9 weeks out, follow the 8-week plan. If you have 10+ weeks, follow a 12-week plan or a goal-time plan calibrated to your target finish.
2. What's your goal time?
If you have a specific finish-time goal — sub-100, sub-90, sub-75, sub-60 — pick the goal-time plan rather than the generic duration plan. The goal-time plans calibrate exact running paces, sled volumes, and simulation efforts to the target time. Use the Hyrox time calculator to verify your splits add up.
3. How many days a week can you actually train?
Be honest. Most athletes can sustain 4-5 sessions per week with full-time work. If 3 is the most you can manage consistently, follow the 3-day plan rather than skipping sessions on a 5-day plan. Three quality sessions beat five rushed ones every time.
What every Hyrox training plan should include
A genuine Hyrox training plan has four ingredients. If a plan is missing any of these, it's a generic gym programme rebadged.
- Race-specific running — at least one session per week of running at your goal Hyrox pace, ideally on a treadmill, with stations layered in.
- Sled volume at race weight — push and pull at race weight (152 kg / 102 kg push, 103 kg / 78 kg pull), at least every other week.
- A simulation in the peak phase — at minimum a mini-Hyrox or three-quarter Hyrox 3-4 weeks before race day. A full simulation 4-6 weeks out is ideal.
- A real taper — the final week drops volume by 50-60% with one short tempo and one race-pace activation. Race-day fitness is what you've already built; the taper just lets you express it.
Free Hyrox training plan PDF
Every plan on this page is free and on the web — no email gate, no download. We deliberately don't offer a PDF because plans drift; the version you bookmark today is the version we'll be improving over the next 12 months. Bookmark the URL of the plan you choose and come back to it weekly.