Free 8-Week HYROX Training Plan (2026)
Who it's for: beginners and intermediates with a basic running base, training for a HYROX solo or doubles race in 8 weeks. Schedule: 3–4 sessions/week — two runs, one strength, one compromised (run + station) session. Core principle: running is ~50% of HYROX race time, so this plan is deliberately run-heavy, with strength to survive the stations and "compromised" work to train running on tired legs. It's free and ungated — no email needed to use it.
Updated 2026-07-08.
The 8-week HYROX plan
| Week | Focus | Runs | Strength / stations | Compromised session |
|---|---|---|---|---|
| 1 | Base & movement | 2 easy 5 km runs | Full-body strength ×2 (squat, deadlift, press) | 1 short compromised run: 4×(400m run + 20 wall balls) |
| 2 | Base | Easy 5 km + 6×400m at 5 km pace | Strength ×2 + sled technique | 3 km run + 100 wall balls broken 25×4 |
| 3 | Build engine | Easy 6 km + 5×600m | Strength ×2 + farmers carry / lunges | 4 rounds: 1 km run + 1 station (rotate stations) |
| 4 | Build (deload runs) | Easy 5 km + 8×200m fast | Strength ×2 | Half-simulation: 4 km run split across 4 stations |
| 5 | Race pace | Tempo 5 km at goal pace | Strength ×1 + SkiErg/Row 4×500m | 5 rounds: 1 km + station at race effort |
| 6 | Race pace | Easy 6 km + 6×400m | Sled push/pull heavy ×1 | 6 rounds compromised: run + station, control heart rate |
| 7 | Sharpen | Easy 5 km + 4×400m fast | Light full-body ×1 | Full or 3/4 HYROX simulation at goal pace |
| 8 | Taper & race | 2 short easy runs + strides | 1 light session early week | Race week: rest 2–3 days before; race day |
How to run each session
- Easy runs — conversational pace, nose-breathing effort. This builds the aerobic base that carries the whole race.
- Intervals — at or slightly faster than your 5 km pace, with equal or shorter rest. This raises your ceiling.
- Strength — compound lifts (squat, deadlift, press, row) plus HYROX-specific work: sled push/pull, wall balls, sandbag lunges, farmers carry.
- Compromised sessions — the most HYROX-specific work: run a kilometre, do a station, repeat. This teaches your legs to run after loading them, which is the entire skill of HYROX.
Doubles variant
Racing doubles? In HYROX doubles both partners run every kilometre together and split the station work. Two changes to the plan:
- Practise the split. In your compromised sessions, do half the station reps (your share) but keep running the full distance — that mirrors race day.
- Match your run pace to your partner's. The pair runs at the slower partner's sustainable pace, so train to that. A shared pace is the single biggest predictor of a good doubles time. Find a partner with your pace here.
Related guides
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