Intermediate Hyrox Training Program

Shave Minutes Off Your Time: 10-Week Plan

You’ve completed at least one Hyrox and want to get faster. This program targets the three pillars of Hyrox performance: running economy, station strength, and race-specific conditioning.

Prerequisites: Can run 10km, comfortable with all 8 stations, first Hyrox completed.

Training schedule: 5 sessions per week (3 running/conditioning, 2 strength/stations)

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Program Overview

Phase	Weeks	Focus	Goal
Base	1–3	Aerobic base + strength foundation	Build capacity
Build	4–6	Threshold work + station speed	Increase intensity
Race-Specific	7–9	Full simulations + pacing	Sharpen race fitness
Taper	10	Recovery + race prep	Peak for race day

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Phase 1: Base (Weeks 1–3)

Day 1 — Easy Run + Core

• 6–8km easy pace (5:30–6:00/km)
• Post-run: 3 rounds of 45s plank, 20 dead bugs, 15 Russian twists

Day 2 — Strength A (Push/Legs)

• Back Squat: 4×8
• Dumbbell Bench Press: 3×10
• Walking Lunges: 3×12 each leg (hold dumbbells)
• Sled Push: 4×25m at race weight
• Wall Balls: 3×20 reps

Day 3 — Interval Run

• 2km warm-up
• 6×800m at 4:15–4:30/km pace with 90s jog recovery
• 1km cool-down

Day 4 — Strength B (Pull/Carry)

• Deadlift: 4×6
• Bent-Over Rows: 3×10
• Farmers Carry: 4×100m at race weight
• Sled Pull: 4×25m at race weight
• SkiErg: 3×500m (focus on power per stroke)

Day 5 — Long Run

• 10–12km at easy pace
• Build by 1km each week

Days 6–7 — Rest / active recovery (walk, stretch, foam roll)

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Phase 2: Build (Weeks 4–6)

Day 1 — Tempo Run

• 2km warm-up
• 4km at threshold pace (comfortably hard — you can say a few words but not hold a conversation)
• 1km cool-down
• Build tempo portion to 5km by week 6

Day 2 — Station Power A

• 1,000m SkiErg (for time — track your split)
• Rest 3 min
• Sled Push 50m → immediate 400m run → Sled Pull 50m → 400m run
• Rest 3 min, repeat 2×
• 1,000m Row (for time)

Day 3 — Speed Intervals

• 2km warm-up
• 8×400m at 3:50–4:00/km pace with 60s walk recovery
• 1km cool-down

Day 4 — Station Power B

• Burpee Broad Jumps: 4×20m with 90s rest (focus on speed)
• Farmers Carry: 3×200m at race weight (for time)
• Sandbag Lunges: 3×50m at race weight (focus on pace)
• Wall Balls: 4×25 reps with 60s rest (for time)

Day 5 — Long Run with Surges

• 12km total
• Every 2km, surge for 200m at race pace, then return to easy

Days 6–7 — Rest / active recovery

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Phase 3: Race-Specific (Weeks 7–9)

Day 1 — Race-Pace Intervals

• 2km warm-up
• 8×1km at target race running pace (4:30–5:00/km) with 60s walk
• 1km cool-down

Day 2 — Half Race Simulation

• Complete the first 4 rounds (stations 1–4) at race intensity with race weights
• Run 1km between each station
• Track your time for each segment

Day 3 — Recovery Run

• 5km very easy pace

Day 4 — Second Half Simulation

• Complete rounds 5–8 (stations 5–8) at race intensity with race weights
• Run 1km between each station
• Focus on maintaining pace when fatigued

Day 5 — Full Race Simulation (Week 8 only)

• Complete all 8 rounds at race weights
• Aim for your target time
• Week 7 & 9: Replace with a 10km steady run

Days 6–7 — Rest

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Phase 4: Taper (Week 10)

Monday — 5km easy run

Tuesday — Light station work: 500m SkiErg, 500m Row, 20 Wall Balls, 100m Farmers Carry (50% effort)

Wednesday — Rest

Thursday — 3km easy run with 4×100m strides

Friday — Rest

Saturday — Walk 20 min, light dynamic stretching

Sunday — RACE DAY 🔥

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Key Training Principles

Progressive overload: Each week should be slightly harder than the last — more volume, more intensity, or less rest.

Specificity: Your training should look like the race. Run 1km repeats (not 5km steady), practice stations at race weight, and simulate transitions.

Recovery is training: Your body adapts during rest, not during workouts. Sleep 7–9 hours, manage stress, and don’t skip rest days.

Track everything: Log your station times, running splits, and how you felt. Data drives improvement.

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Target Improvements

With consistent training over 10 weeks, expect:

Area	Typical Improvement
Overall time	10–20 minutes faster
Running pace	15–30 sec/km faster
Weakest station	30–90 seconds faster
Transitions	2–4 minutes saved total

Ready for the next level? Check out the Advanced Program.

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Recommended Supplements for This Program

At the intermediate level, your training intensity and volume increase significantly. These supplements will support your performance and recovery:

• Creatine (5g/day) — Non-negotiable at this level. Directly improves power output on every station and speeds recovery between high-intensity sessions.
• Pre-workout / Caffeine — Use caffeine (150–250mg) on your hardest training days — race simulations, long intervals, and heavy station sessions.
• Electrolytes — With 5–6 training sessions per week, consistent electrolyte intake prevents cumulative dehydration and reduces cramping.
• Protein powder — Hit 1.6–2.0g protein per kg bodyweight daily. At this training volume, food alone often falls short without supplementation.
• Energy gels — Practice your race-day gel strategy in training during sessions lasting 90+ minutes. Never use a new gel on race day.

See the Supplement Protocol for exact timing on race day.