12 weeks 5 sessions/week intermediate Open Men · 1 race completed

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.

Athlete profile

You've finished at least one Hyrox between 1:35 and 1:50 and want to break 1:30. You can run 10 km at 5:30/km, deadlift 1.5× bodyweight, and have access to all Hyrox equipment.

Prerequisites

Completed at least one Hyrox or trained for 6+ months
Run 10 km in under 55 minutes
Comfortable with all 8 Hyrox stations
12 weeks of consistent training time available

Overview

Sub-90 is the threshold where Hyrox starts feeling like a real sport rather than a survival event. This 12-week plan is structured around the only thing that drops your time at this level: race-pace running with stations layered in. Five sessions a week, four phases, one full simulation in week 11.

Why this plan works

Athletes plateau at 1:35-1:45 because they bring 10K running fitness to a Hyrox event. Sub-90 requires 5:00/km running on tired legs — not 4:30/km on fresh ones. The plan's hard sessions (1k repeats, compromised running, mini-Hyrox) train exactly that ability. The strength work targets the sled push and lunges, where most sub-90 attempts fall apart in the back half.

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	Base Aerobic foundation	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Lower-body strength 60 min Heavy squat / hinge / single-leg.	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	Base Add station volume	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 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Sled volume 45 min 4×25 m push + 4×25 m pull at race weight.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W3	Base Threshold introduction	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 5×1 km 50 min 5×1 km at threshold with 90 s rest.	Lower-body strength 60 min Heavy squat / hinge / single-leg.	Sled volume 45 min 4×25 m push + 4×25 m pull at race weight.	Long run 90 min 90 min Aerobic durability builder.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.
W4	Base Recovery & retest	Easy Z2 run 30 min 30 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	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.
W5	Build 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.	Lower-body strength 60 min Heavy squat / hinge / single-leg.	Sled volume 45 min 4×25 m push + 4×25 m pull at race weight.	Long run 90 min 90 min Aerobic durability builder.	Active recovery walk 30-45 min Easy walk at conversational pace.
W6	Build Compromised running	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.	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.	Compromised running circuit 45-55 min 3 rounds: 1 km run + 50 wall balls + 200 m sandbag lunges.	Long run 90 min 90 min Aerobic durability builder.	Rest 0 min Full rest day.
W7	Build Volume peak	Easy Z2 run 60 min 60 min Steady aerobic hour.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 8 75 min 8×1 km at goal pace simulating full race running volume.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Heavy sled day 40 min 3×25 m push + pull at race weight + 20 kg.	Long run 90 min 90 min Aerobic durability builder.	Active recovery walk 30-45 min Easy walk at conversational pace.
W8	Build Recovery & retest	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Threshold 3×10 min 55 min 3×10 min at threshold with 2 min jog rest.	Mobility & core 30 min Hip, ankle, T-spine mobility plus a short core circuit.	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.
W9	Peak First simulation	Easy Z2 run 45 min 45 min Conversational pace zone 2.	Rest 0 min Full rest day.	Hyrox 1 km repeats × 8 75 min 8×1 km at goal pace simulating full race running volume.	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 90 min 90 min Aerobic durability builder.	Active recovery walk 30-45 min Easy walk at conversational pace.
W10	Peak Three-quarter sim	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.	Hyrox 1 km repeats × 8 75 min 8×1 km at goal pace simulating full race running volume.	Full-body compound day 60 min Squat, deadlift, press in one session.	Three-quarter Hyrox 60-75 min 6×1 km + 6 stations at race pace.	Long run 75 min 75 min Long aerobic effort.	Rest 0 min Full rest day.
W11	Peak Full 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.	Station-specific strength 55 min Heavy carries, sled drag, lunge volume under load.	Full Hyrox simulation 60-100 min Complete Hyrox: 8×1 km + all 8 stations at race effort.	Active recovery walk 30-45 min Easy walk at conversational pace.	Rest 0 min Full rest day.
W12	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 4 (Base): Deload week. Run a 5K time trial Saturday instead of long run if you want a benchmark.
Week 8 (Build): Deload. Run a Hyrox 1k repeats test Saturday — target 4:00-4:15/km average.
Week 11 (Peak): Full Hyrox sim Friday. Result is your race-day predictor — within ±3 minutes.

Weekly volume notes

Weekly running volume: 35-50 km in build weeks. Most of this is easy.
Strength: 2 sessions/week — 1 lower-body, 1 station-specific.
Hyrox-specific work: 1-2 sessions/week (sled, compromised running, simulation).

Common mistakes to avoid

Treating 1k repeats as a 5K time trial. Goal pace = your sub-90 race pace (~4:30-4:50/km), not your 5K PB pace.
Skipping the deload weeks. Weeks 4 and 8 are when the previous block actually sticks. Don't 'feel good' your way through them.
One full sim 4 weeks out, not 1 week out. A full simulation in week 12 will compromise race day; week 11 is the latest it should appear.

Session library

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

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.

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.

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.

Lower-body strength 60 min

Back squat 4×5 @ 80%, Romanian deadlift 4×6, walking lunges 3×16 with dumbbells, single-leg calf raises 3×12. Builds the unit-strength that makes sled push and lunges feel light.

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.

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.

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.

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.

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.

Long run 90 min 90 min

90 minutes continuous. Optional finish: last 15 minutes at marathon pace. Critical for handling Hyrox's 8 km of running spread across stations.

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.

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.

Compromised running circuit 45-55 min

After warm-up, 3 rounds: 1 km run at goal pace, 50 wall balls (6 kg M / 4 kg W), 200 m sandbag lunges (10 kg). Teaches your legs how to run on a fatigued posterior chain.

Easy Z2 run 60 min 60 min

60 minutes at zone 2. Builds the durable mitochondrial base you need for the second half of a Hyrox where the running really hurts.

Hyrox 1 km repeats × 8 75 min

15 min warm-up, 8×1 km at goal Hyrox running pace with 60 s rest between. Total volume mirrors race-day running. Most race-specific aerobic session in Hyrox prep.

Heavy sled day 40 min

After warm-up, 3×25 m sled push at race weight + 20 kg with 2 min rest, 3×25 m sled pull at race weight + 20 kg. Overloads the system so race weight feels manageable.

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.

Full-body compound day 60 min

Front squat 4×6, deadlift 4×4, push press 4×5, weighted pull-ups 4×6. Pure unit-strength session — useful when you only have 2 strength slots a week.

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.

Full Hyrox simulation 60-100 min

Full Hyrox simulation at race effort. 8×1 km running, all 8 stations in order, race weights. The most accurate predictor of race-day finish. Schedule 4-6 weeks out, not sooner.

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.

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.

Pace your goal

Need exact splits to hit Sub-90?

The Sub-90 pace guide breaks down running pace, station times, and Roxzone budget for this exact target — match the schedule above to the splits.

See Sub-90 splits →

Frequently asked questions

Can I do this plan in 10 weeks instead of 12?

Yes — drop weeks 1 and 2 if you're already running 25-30 km/week comfortably. Don't skip the build or peak phases.

What 5K time correlates with sub-90 Hyrox?

Roughly 21-23 minutes for Open Men. If you're slower than 24 minutes, focus 70% of your training on running fitness for 6 weeks before starting this plan.

Do I need to do 1k repeats on a treadmill?

No, but treadmill is the most accurate way to hold race pace because Hyrox running is on a treadmill on race day. Do at least half your race-pace sessions on a treadmill.

How heavy should my sled be in training?

Race weight (152 kg push / 103 kg pull). On heavy sled days, add 20 kg. Anything lighter doesn't build the right neuromuscular pattern.

Benchmark workouts in this plan

Full Hyrox Simulation — The complete Hyrox race format performed in training as a benchmark and race-pace dress rehearsal.
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.
Compromised Running Test (1k Run + Station + 1k Run) — 1 km run, then 100 wall balls (or chosen station), then immediately another 1 km run. Tests recovery from station fatigue.

Other plans you may consider

Sub-1:40 Hyrox Training Plan — Open Men · First-timer
Sub-1:15 Hyrox Training Plan — Open Men (top 10%) or Pro Men
12-Week Hyrox Training Plan — Open division · Any goal

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.