Advanced Hyrox Training Program

Competitive Edge: 12-Week Elite Plan

This program is for athletes chasing podium finishes or personal bests in the competitive field. You should already have multiple Hyrox races under your belt and be comfortable training 6 days per week.

Prerequisites: Sub-1:25 (men) or sub-1:35 (women) Hyrox time, consistent training base of 6+ months.

Training schedule: 6 sessions per week (3 running, 2 strength/stations, 1 race simulation)

Target times: Sub-1:10 (men) / Sub-1:20 (women) Open, or competitive Pro.

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Periodization Overview

Phase	Weeks	Focus	Volume
Accumulation	1–4	High volume, moderate intensity	High
Intensification	5–8	Race-pace work, station speed	Medium-High
Realization	9–11	Race simulations, peak performance	Medium
Taper	12	Recovery and race prep	Low

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Phase 1: Accumulation (Weeks 1–4)

Day 1 — Long Run

• 14–16km at easy pace (5:00–5:30/km)
• Include 4×30s hill sprints in weeks 3–4

Day 2 — Max Strength

• Back Squat: 5×5 at 80–85% 1RM
• Romanian Deadlift: 4×6
• Weighted Pull-ups: 4×6
• Overhead Press: 4×6
• Sled Push: 5×25m at Pro weight (focus on explosive starts)

Day 3 — Threshold Intervals

• 2km warm-up
• 5×1km at threshold pace (4:00–4:15/km) with 90s recovery
• 2km cool-down
• Build to 6×1km by week 4

Day 4 — Station Endurance

• Circuit (4 rounds, minimal rest between exercises):
  • 500m SkiErg
  • 25m Sled Pull at race weight
  • 20 Burpee Broad Jumps
  • 500m Row
  • 100m Farmers Carry at race weight
  • 50m Sandbag Lunges at race weight
  • 25 Wall Balls
• Rest 3 min between rounds

Day 5 — VO2max Intervals

• 2km warm-up
• 8×600m at 3:40–3:50/km pace with 2 min jog recovery
• 1km cool-down

Day 6 — Active Recovery

• 30 min easy jog or bike
• Mobility work and foam rolling

Day 7 — Rest

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Phase 2: Intensification (Weeks 5–8)

Day 1 — Race-Pace Long Run

• 12km total: 2km easy, 8km at race pace (4:15–4:30/km), 2km easy

Day 2 — Power Strength

• Front Squat: 4×4 at 85%
• Power Clean: 5×3
• Weighted Dips: 4×6
• Sled Push + Sled Pull superset: 4×50m each at race weight (for time)
• Grip work: 3×max hang from bar

Day 3 — Speed Work

• 2km warm-up
• 12×400m at 3:30–3:45/km pace with 45s walk recovery
• 1km cool-down

Day 4 — Station Speed (All-out efforts)

• 1,000m SkiErg — best effort (track time)
• Rest 5 min
• 1,000m Row — best effort (track time)
• Rest 5 min
• 80m Burpee Broad Jumps — best effort (track time)
• Rest 5 min
• 100 Wall Balls — best effort (track time)

Day 5 — Half Race Simulation

• Complete 4 rounds with 1km runs between at race intensity
• Alternate which half (1–4 or 5–8) each week

Day 6 — Recovery run (5km very easy) + mobility

Day 7 — Rest

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Phase 3: Realization (Weeks 9–11)

Day 1 — Race Simulation (Full)

• Week 9: Full race at 90% effort — practice pacing
• Week 10: Full race at 95% effort — practice pushing
• Week 11: Half race at 100% + 5km easy run

Day 2 — Maintenance Strength

• Squat: 3×5 at 75%
• Deadlift: 3×5 at 75%
• Accessory work: core, grip, shoulder stability

Day 3 — Sharpening Intervals

• 2km warm-up
• 8×1km at target race pace (4:00–4:15/km) with 60s recovery
• 1km cool-down

Day 4 — Station Specifics

Focus on your 2–3 weakest stations:

• 3× each station at race weight, aiming for race-day target time
• Full recovery between attempts

Day 5 — Easy Long Run

• 10km very easy — this is purely aerobic maintenance

Day 6 — Rest

Day 7 — Rest

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Phase 4: Taper (Week 12)

Monday — 6km easy run

Tuesday — Light stations: 500m SkiErg, 500m Row, 15 Wall Balls (50% effort)

Wednesday — Rest

Thursday — 4km easy with 5×100m strides

Friday — Rest

Saturday — 15 min walk + dynamic stretching

Sunday — RACE DAY ⚡

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Advanced Pacing Strategy

At this level, every second counts. Here’s the target split for a 1:08 finish (Men Open):

Segment	Target Time
Run 1	4:10
SkiErg	3:30
Run 2	4:10
Sled Push	1:40
Run 3	4:15
Sled Pull	1:40
Run 4	4:15
Burpee Broad Jumps	3:20
Run 5	4:20
Rowing	3:25
Run 6	4:20
Farmers Carry	2:10
Run 7	4:25
Sandbag Lunges	3:15
Run 8	4:30
Wall Balls	3:15
Transitions	~3:00
Total	~1:08:00

Notice the negative split on runs — start controlled and push harder in the back half.

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Recovery & Performance Optimization

At this training volume, recovery is non-negotiable:

• Sleep: 8+ hours per night, consistent schedule
• Nutrition: 1.6–2.0g protein per kg bodyweight, adequate carbs for training volume
• Supplements: Creatine (5g/day), caffeine pre-race, electrolytes during training
• Recovery tools: Foam rolling daily, cold therapy 2×/week, massage monthly
• Deload: Every 4th week, reduce volume by 40% while maintaining intensity

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Full Supplement Stack for Advanced Athletes

At this training volume and competitive level, a complete supplement stack is worth the investment. Every supplement below has direct evidence for the demands of Hyrox:

• Creatine (5g/day) — The most important supplement at any level. Consider Thorne Creatine (NSF Certified for Sport) if you compete in a tested division.
• Pre-workout / Caffeine (3–5mg/kg) — Use a clean pre-workout with transparent dosing for hard training sessions. On race day, switch to simple caffeine tablets for precise dosing without GI risk.
• Energy gels (2–3 per race) — At sub-1:15 pace, Maurten Gel 100 is the elite standard. Test your exact gel timing in race simulations.
• Electrolytes — LMNT or Precision Hydration PH 1500 for heavy sweaters. Sodium-load starting 3 days before race day.
• Protein (1.8–2.0g/kg) — At this training volume you need consistent high protein intake. Use a high-quality whey or blend to fill gaps between meals.
• Recovery: Omega-3 + Magnesium — Daily omega-3 (2–3g EPA+DHA) and magnesium glycinate before bed are the two most impactful recovery supplements for high-volume athletes.

See the Supplement Protocol for the complete race-week and race-day timing guide used by competitive Hyrox athletes.