Hyrox training plan for beginners 3 days a week, 8 weeks.
A Hyrox race is 8 km (5 miles) of running, with each kilometer followed by a station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges and wall balls. This 8-week plan gets you ready to finish your first race in one piece.
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 8 weeks
- Session
- 60 min
- Equipment
- A gym with a rower, SkiErg, wall ball and kettlebells. A sled is optional.
Who it's for: People who can already run 5K, do strength training once or twice a week and want to do their first Hyrox race.
Sample week
- MonRun
- TueRest
- WedStrength
- ThuRest
- FriRest
- SatSimulation
- SunRest
Strength
Legs, posterior chain, pushing and core
| Exercise | Sets × reps | Rest |
|---|---|---|
| Goblet squat | 3 × 12 | 1:30 min |
| Barbell Romanian deadlift | 3 × 10 | 1:30 min |
| Wall balls | 3 × 15 | 1:30 min |
| Dumbbell row | 3 × 10 per side | 1 min |
| Farmer's carry | 3 × 40 m | 1 min |
| Plank | 3 × 40 sec | 45 sec |
Simulation
1 km run + one station, in rounds
Each round: run 1 km, then go straight into one station, in the order of the table. On the next round, move on to the next station.
| Exercise | Sets × reps | Rest |
|---|---|---|
| Rower | 500 m | No rest |
| Wall balls | 20 | No rest |
| Farmer's carry | 100 m | No rest |
| Sandbag lunges | 20 | No rest |
| SkiErg | 500 m | No rest |
| Burpee broad jumps | 10 | No rest |
Week by week
| Week by week | Run | Simulation |
|---|---|---|
| Week 1 | 3 × 1 km | 2 rounds |
| Week 2 | 3 × 1 km | 2 rounds |
| Week 3 | 4 × 1 km | 3 rounds |
| Week 4 | 4 × 1 km | 3 rounds |
| Week 5 | 5 × 1 km | 4 rounds |
| Week 6 | 5 × 1 km | 4 rounds |
| Week 7 | 6 × 1 km | 5 rounds |
| Week 8 | 4 × 1 km | 3 rounds |
How to progress
- 1
The 1 km repeats and the simulation rounds go up every two weeks (see the table).
- 2
Run each kilometer at a pace you could hold for all 8 km of the race, not faster.
- 3
In your strength work, add weight once you complete every set with good form.
- 4
Week 8 is a taper: less volume, so you show up fresh on race day.
Tips
- Practice your transitions: leaving a station and starting to run right away is the hardest part of the race.
- No sled? Push a weight plate across the floor or do hill sprints.
- Practice wall balls at race weight: in the Open division that's 4 kg (9 lb) for women and 6 kg (14 lb) for men (6 and 9 kg in Pro).
- Drink water throughout your workouts and test the breakfast you'll eat on race day ahead of time.
This plan is the same for everyone. Yours doesn't have to be.
In FIT4EAT, the AI builds your plan around your level, the equipment you have and the days you're free. Then it guides you through each workout with rest times, RPE and the history of the weights you've lifted.
FAQ
Questions? Short answers.
- What is Hyrox?
- It's an indoor fitness race: 8 rounds of 1 km of running, each one followed by an exercise station. The format is the same all over the world, so you can compare times between races.
- Can a beginner do Hyrox?
- Yes, if you can already run 5K and have some strength base. Most beginners finish their first race in 1 hour 20 minutes to 2 hours.
- How long do I need to prepare?
- With a running and strength base, 8 weeks is enough for your first race. If you're starting from zero, do the beginner 5K plan first.
- Do I need a Hyrox gym?
- It helps, but you don't need one. Lots of gyms have a rower, a SkiErg and wall balls, and you can replace the sled with hill sprints or by pushing weight plates.
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