4 weeks 5 sessions/week intermediate Already-fit athlete · Race in 4 weeks

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.

Athlete profile

You have general fitness — gym 2-3×/week, can run 8-10 km — but you haven't trained Hyrox-specifically. Race day is 4 weeks out and panic is creeping in.

Prerequisites

Run 10 km comfortably
General gym strength
Access to all Hyrox stations
4 weeks of training time before race day

Overview

Four weeks isn't enough to build a Hyrox engine from scratch — it is enough to learn the format, calibrate your pacing, and avoid the rookie mistakes that turn a 1:30 race into a 2:00 disaster. This plan is built for someone with general fitness who has run out of runway.

Why this plan works

Four-week prep prioritises specificity over volume. Every week includes one race-pace running session, one sled session, and one simulation. By race week you'll have completed a mini-Hyrox and a three-quarter Hyrox — enough to know your pacing, your weak stations, and your transition routine.

Week-by-week schedule

Each row is one week. Each column is one day, Monday → Sunday. Hover or tap any session to read the detail.

Week	Phase	Mon	Tue	Wed	Thu	Fri	Sat	Sun
W1	Assess Learn the format	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	Threshold 5×1 km 50 min 5×1 km at threshold with 90 s rest.	Sled volume 45 min 4×25 m push + 4×25 m pull at race weight.	Light station circuit 50 min 3 rounds light technique work across all 8 stations.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W2	Build Add race-pace running	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 6 55 min 6×1 km at goal Hyrox running pace with 60 s rest.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Mini Hyrox (half race) 45-55 min 4×1 km + 4 stations at race pace.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W3	Sharpen Three-quarter dress rehearsal	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 6 55 min 6×1 km at goal Hyrox running pace with 60 s rest.	Sled volume 45 min 4×25 m push + 4×25 m pull at race weight.	Three-quarter Hyrox 60-75 min 6×1 km + 6 stations at race pace.	Active recovery walk 30-45 min Easy walk at conversational pace.	Rest 0 min Full rest day.
W4	Taper Race week	Easy shakeout 20 min 20 min Very easy run with 4×20 s strides.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Rest 0 min Full rest day.	Pre-race activation 30 min Light activation 1-2 days before race.	Rest 0 min Full rest day.	RACE DAY Race The race itself. Trust the plan.

Week notes

Week 1 (Assess): Day 5 station circuit doubles as your skills assessment — note any station that surprises you.
Week 2 (Build): Mini-Hyrox time × 2 = race-day prediction. Within 5 minutes either side.

Weekly volume notes

Total volume is deliberately lower than 12-week plans. The risk in 4 weeks is over-training, not under-training.
If you feel destroyed after the week 2 mini-Hyrox, take an extra rest day in week 3.
Race-week taper drops volume by 60% — non-negotiable.

Common mistakes to avoid

Cramming a full Hyrox sim 7 days before race day. Three-quarter sim in week 3 is the maximum.
Adding sessions because you're nervous. Stick to the plan; nerves don't make extra workouts work.
Going too hard on the long runs. Long is for time on feet, not pace.

Session library

Every workout referenced in the schedule above. Click to expand for cues, target paces, and rest intervals.

Easy Z2 run 45 min 45 min

45 minutes at zone 2. The bedrock of Hyrox aerobic capacity. Stay disciplined — too many athletes drift this into zone 3 and accumulate junk fatigue.

Mobility & core 30 min

10 min hip openers (90/90, couch stretch, deep squat hold), 10 min ankle and T-spine work, 10 min core (dead bugs, side plank, hollow holds). Important for sled push depth and lunge stride length.

Threshold 5×1 km 50 min

15 min warm-up, 5×1 km at threshold pace (~10 km race pace) with 90 seconds easy jog rest. 10 min cool-down. Pure lactate-threshold work.

Sled volume 45 min

After warm-up: 4×25 m sled push at race weight (152 kg M / 102 kg W) with 90 s rest, 4×25 m sled pull at race weight (103 kg M / 78 kg W) with 90 s rest. Builds technique under fatigue.

Light station circuit 50 min

3 rounds of: 30 s ski, 25 m sled push (light), 25 m sled pull (light), 10 burpee broad jumps, 30 s row, 50 m farmer's carry, 20 m lunges, 25 wall balls. Technique day, not for time.

Long run 75 min 75 min

75 minutes continuous, mostly zone 2 with the last 10 minutes drifting into low zone 3 if you feel good. Builds aerobic durability and fat oxidation.

Rest 0 min

Complete rest. Sleep, hydration, light stretching only. Recovery is when adaptation happens — do not skip rest days during a hard build phase.

Hyrox 1 km repeats × 6 55 min

15 min warm-up, 6×1 km at your goal Hyrox running pace (treadmill or track) with exactly 60 seconds rest — same as Hyrox's compressed transition windows. Cool-down 10 min.

Station-specific strength 55 min

Trap-bar carries 4×30 m, heavy sled drag 4×25 m at 1.5× race weight, walking lunges with sandbag 3×60 m, weighted plank 3×60 s. Targets the exact muscle groups that fail in the back half of Hyrox.

Mini Hyrox (half race) 45-55 min

4×1 km run + 4 rotating stations (ski 500 m, 25 m sled push, 25 m sled pull, 40 m burpee broad jumps) at race pace. Half the volume of a full sim — usable mid-week without crushing recovery.

Easy Z2 run 30 min 30 min

30 minutes at zone 2 — you should be able to hold a full conversation. Roughly 60-70% max heart rate, or about 90 seconds per kilometre slower than your goal Hyrox running pace.

Three-quarter Hyrox 60-75 min

6×1 km run + 6 stations (ski, sled push, sled pull, burpees, row, farmers) at race pace. Bridge between mini and full sim. Useful 4-6 weeks before race.

Active recovery walk 30-45 min

30-45 minutes walking at a conversational pace. Heart rate stays under 60% max. Use it to flush legs after hard sessions and accumulate easy aerobic time.

Easy shakeout 20 min 20 min

20 minutes very easy running, finish with 4×20 s strides at goal Hyrox pace. Keeps legs primed without depleting glycogen.

Threshold 3×10 min 55 min

15 min easy warm-up, then 3×10 minutes at threshold pace (comfortably hard, ~10 km race pace) with 2 min easy jog between. 10 min cool-down. Lifts your lactate threshold so race-pace running feels easier.

Pre-race activation 30 min

10 min easy bike or row, dynamic mobility, then 3 rounds of: 200 m run + 5 wall balls + 10 m sled push + 5 burpee broad jumps. Wakes up race-day movement patterns without fatigue.

RACE DAY Race

Race day. Eat your normal breakfast 3 hours out, arrive at the venue 90 minutes before your wave, complete the activation drill, and execute your pacing strategy. Nothing new on race day.

Frequently asked questions

Can I get sub-90 in 4 weeks of training?

Probably not unless you already have sub-90-quality fitness. Realistic 4-week target: a confident finish 5-15 minutes off the time you would have run with a full 12-week build.

Is 4 weeks enough to learn the stations?

Yes — week 1 is dedicated to the station circuit and weeks 2-3 include sled work and simulations. By race day you'll have done each station 3-4 times under fatigue.

What if I'm a complete beginner?

If you can't run 5 km without stopping, defer the race. Four weeks isn't enough to safely build that base and learn 8 stations.

What's the smartest race-day strategy with only 4 weeks of prep?

Target sub-4:55/km running pace, break sled push into clean 12.5 m efforts, never go unbroken on wall balls past rep 50. Conservative stations, controlled running.

Benchmark workouts in this plan

Mini Hyrox (4 + 4) — Half-distance Hyrox simulation — 4 km running plus 4 stations. The standard mid-cycle benchmark workout.
Hyrox 1k Repeats — 8 × 1 km running with short rest — the gold-standard Hyrox running workout.
100 Wall Ball Test — Unbroken 100 wall ball reps for time at race weight (6 kg / 4 kg) and race target (10 ft / 9 ft).

Other plans you may consider

8-Week Hyrox Training Plan — Open division · 8 weeks out
Sub-1:40 Hyrox Training Plan — Open Men · First-timer

Track your progress with the calculator

As you complete each phase, run your improving 5K times and station benchmarks through the Hyrox time calculator to see how each fitness gain translates to your projected race finish. The calculator's goal-time guides give you split-by-split targets for sub-60, sub-75, sub-90, and sub-100 finishes.