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.
You're an Open Women athlete who has raced 1:35-1:50 and wants to crack 1:30. You can run 10 km in under 55 minutes and you've completed at least one Hyrox.
- At least one Hyrox race completed (Open Women)
- Run 10 km in under 55 minutes
- Comfortable with all 8 stations at race weights (sled push 102 kg, pull 78 kg)
- 12 weeks of training time available
Overview
Sub-1:30 in Open Women requires the same race-pace running ability as sub-90 men but with a different station bottleneck — the women's sled is proportionally heavier relative to bodyweight, so sled volume is non-negotiable. This plan front-loads sled work in the base phase and layers race-pace running through the build and peak phases.
Why this plan works
Sub-90 women lose more time on sled push and farmers carry than men do — the women's race weights are approximately 67-70% of men's, but average women's strength is ~60% of men's. Closing this gap requires structured strength + sled work, which this plan prioritises. Race-pace running at 5:00-5:15/km becomes the second focus once the strength foundation is built.
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 + sled foundation | Easy Z2 run 30 min30 min Conversational pace zone 2. | Rest0 min Full rest day. | Threshold 3×10 min55 min 3×10 min at threshold with 2 min jog rest. | Lower-body strength60 min Heavy squat / hinge / single-leg. | Sled volume45 min 4×25 m push + 4×25 m pull at race weight. | Long run 75 min75 min Long aerobic effort. | Rest0 min Full rest day. |
| W2 | Base Heavy lower body | Easy Z2 run 45 min45 min Conversational pace zone 2. | Mobility & core30 min Hip, ankle, T-spine mobility plus a short core circuit. | Threshold 3×10 min55 min 3×10 min at threshold with 2 min jog rest. | Station-specific strength55 min Heavy carries, sled drag, lunge volume under load. | Sled volume45 min 4×25 m push + 4×25 m pull at race weight. | Long run 75 min75 min Long aerobic effort. | Rest0 min Full rest day. |
| W3 | Base Threshold introduction | Easy Z2 run 45 min45 min Conversational pace zone 2. | Rest0 min Full rest day. | Threshold 5×1 km50 min 5×1 km at threshold with 90 s rest. | Lower-body strength60 min Heavy squat / hinge / single-leg. | Sled volume45 min 4×25 m push + 4×25 m pull at race weight. | Long run 90 min90 min Aerobic durability builder. | Mobility & core30 min Hip, ankle, T-spine mobility plus a short core circuit. |
| W4 | Base Recovery & retest | Easy Z2 run 30 min30 min Conversational pace zone 2. | Rest0 min Full rest day. | Threshold 3×10 min55 min 3×10 min at threshold with 2 min jog rest. | Mobility & core30 min Hip, ankle, T-spine mobility plus a short core circuit. | Light station circuit50 min 3 rounds light technique work across all 8 stations. | Long run 75 min75 min Long aerobic effort. | Rest0 min Full rest day. |
| W5 | Build Race-pace running | Easy Z2 run 45 min45 min Conversational pace zone 2. | Rest0 min Full rest day. | Hyrox 1 km repeats × 655 min 6×1 km at goal Hyrox running pace with 60 s rest. | Lower-body strength60 min Heavy squat / hinge / single-leg. | Sled volume45 min 4×25 m push + 4×25 m pull at race weight. | Long run 90 min90 min Aerobic durability builder. | Active recovery walk30-45 min Easy walk at conversational pace. |
| W6 | Build Compromised running | Easy Z2 run 45 min45 min Conversational pace zone 2. | Mobility & core30 min Hip, ankle, T-spine mobility plus a short core circuit. | Hyrox 1 km repeats × 655 min 6×1 km at goal Hyrox running pace with 60 s rest. | Station-specific strength55 min Heavy carries, sled drag, lunge volume under load. | Compromised running circuit45-55 min 3 rounds: 1 km run + 50 wall balls + 200 m sandbag lunges. | Long run 90 min90 min Aerobic durability builder. | Rest0 min Full rest day. |
| W7 | Build Heavy sled + volume | Easy Z2 run 60 min60 min Steady aerobic hour. | Rest0 min Full rest day. | Hyrox 1 km repeats × 875 min 8×1 km at goal pace simulating full race running volume. | Station-specific strength55 min Heavy carries, sled drag, lunge volume under load. | Heavy sled day40 min 3×25 m push + pull at race weight + 20 kg. | Long run 90 min90 min Aerobic durability builder. | Active recovery walk30-45 min Easy walk at conversational pace. |
| W8 | Build Recovery & retest | Easy Z2 run 45 min45 min Conversational pace zone 2. | Rest0 min Full rest day. | Threshold 3×10 min55 min 3×10 min at threshold with 2 min jog rest. | Mobility & core30 min Hip, ankle, T-spine mobility plus a short core circuit. | Light station circuit50 min 3 rounds light technique work across all 8 stations. | Long run 75 min75 min Long aerobic effort. | Rest0 min Full rest day. |
| W9 | Peak First simulation | Easy Z2 run 45 min45 min Conversational pace zone 2. | Rest0 min Full rest day. | Hyrox 1 km repeats × 875 min 8×1 km at goal pace simulating full race running volume. | Station-specific strength55 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 min90 min Aerobic durability builder. | Active recovery walk30-45 min Easy walk at conversational pace. |
| W10 | Peak Three-quarter sim | Easy Z2 run 45 min45 min Conversational pace zone 2. | Mobility & core30 min Hip, ankle, T-spine mobility plus a short core circuit. | Hyrox 1 km repeats × 655 min 6×1 km at goal Hyrox running pace with 60 s rest. | Full-body compound day60 min Squat, deadlift, press in one session. | Three-quarter Hyrox60-75 min 6×1 km + 6 stations at race pace. | Long run 75 min75 min Long aerobic effort. | Rest0 min Full rest day. |
| W11 | Peak Full dress rehearsal | Easy Z2 run 30 min30 min Conversational pace zone 2. | Rest0 min Full rest day. | Hyrox 1 km repeats × 655 min 6×1 km at goal Hyrox running pace with 60 s rest. | Station-specific strength55 min Heavy carries, sled drag, lunge volume under load. | Full Hyrox simulation60-100 min Complete Hyrox: 8×1 km + all 8 stations at race effort. | Active recovery walk30-45 min Easy walk at conversational pace. | Rest0 min Full rest day. |
| W12 | Taper Race week | Easy shakeout 20 min20 min Very easy run with 4×20 s strides. | Mobility & core30 min Hip, ankle, T-spine mobility plus a short core circuit. | Threshold 3×10 min55 min 3×10 min at threshold with 2 min jog rest. | Rest0 min Full rest day. | Pre-race activation30 min Light activation 1-2 days before race. | Rest0 min Full rest day. | RACE DAYRace The race itself. Trust the plan. |
- Week 4 (Base): Deload. 100 wall ball test Saturday — sub-7 minutes is sub-90 territory.
- Week 8 (Build): Deload. 6×1k Hyrox repeats Saturday — target sub-4:55/km average.
Weekly volume notes
- Weekly run volume: 30-45 km in build weeks. ~75% easy.
- Strength: 2 sessions/week — 1 lower-body heavy, 1 station-specific.
- Hyrox-specific: 1-2 sessions/week (sled volume, compromised running, simulation).
Common mistakes to avoid
- Going too light on sled push training. Train at race weight (102 kg) — anything lighter doesn't transfer.
- Skipping the wall ball test. Sub-90 women need to complete 100 wall balls in <7 minutes; if you can't, that's where to focus the next training block.
- Treating the sub-90 men's plan as a copy-paste. Women's sub-90 has a different station-running balance — this plan is calibrated for it.
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.
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.
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.
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.
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.
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.
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
What 5K time matches sub-90 Open Women Hyrox?
Roughly 23-25 minutes. If you're slower than 26 minutes, spend 6 weeks on running fitness before starting this plan.
Can a woman who has never raced Hyrox follow this plan?
It's possible if you have strong general fitness, but the sub-100 plan is more appropriate. Sub-90 assumes you've already learned the stations and pacing.
What's a realistic sled push pace for sub-90 women?
Around 1:40-1:50 for the full 4×12.5 m at race weight. Practise breaking the push into clean 12.5 m efforts with short rests rather than slogging the full 50 m unbroken.
Do I need different training when menstruating?
Most evidence shows no need for cycle-based programming changes for performance, but you may feel best modulating intensity in the late luteal phase if you experience PMS-related fatigue. Track and adjust based on your data, not blanket rules.
- 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.
- 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).
- Sub-1:20 Hyrox Training Plan for Women — Pro Women or Open Women (top 5%)
- 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.