HYROX Training Plan for Beginners: 12-Week Program

New to HYROX? This 12-week training plan will take you from beginner to race-ready. No prior HYROX experience needed.

Prerequisites

• Basic fitness level (can run 5km)
• Access to a gym with functional equipment
• 4-5 hours per week for training

Equipment Needed

• Running shoes
• Access to SkiErg and rower
• Sled or alternative
• Kettlebells (20-32kg)
• Medicine ball (6-9kg)
• Sandbag (10-20kg)

Weekly Structure

Monday - Easy Run

• 30-40 minutes at conversational pace
• Focus on form and breathing

Tuesday - Strength A

• Goblet Squats: 3x12
• Push-ups: 3x10-15
• Bent-over Rows: 3x12
• Plank: 3x30 seconds
• Farmer Carry practice: 3x50m

Wednesday - Cross Training or Rest

• Swimming, cycling, or yoga
• Keep it light and fun

Thursday - Intervals

• Warm up: 10 min easy jog
• 6x400m at moderate effort (90 sec rest)
• Cool down: 10 min easy jog

Friday - Strength B

• Deadlifts: 3x10
• Lunges: 3x10 each leg
• Shoulder Press: 3x12
• Wall Balls (light weight): 3x15
• SkiErg technique: 3x250m

Saturday - Long Run

• 45-60 minutes easy
• Build distance gradually

Sunday - Rest

• Active recovery: walk, stretch

Weekly Structure

Monday - Tempo Run

• 10 min warm-up
• 20 min at challenging but sustainable pace
• 10 min cool-down

Tuesday - Station Practice A

• SkiErg: 4x500m (2 min rest)
• Sled Push: 4x25m
• Wall Balls: 4x20 reps
• Practice smooth transitions

Wednesday - Active Recovery

• 30 min easy movement
• Foam rolling and stretching

Thursday - Speed Work

• Warm up: 10 min
• 8x200m at fast pace (60 sec rest)
• Cool down: 10 min

Friday - Station Practice B

• Rowing: 4x500m (2 min rest)
• Sled Pull: 4x25m
• Burpee Broad Jumps: 3x40m
• Farmers Carry: 3x100m
• Sandbag Lunges: 3x50m

Saturday - Long Run

• 60-75 minutes
• Include some hills if possible

Sunday - Rest

Weekly Structure

Monday - Recovery Run

• 30 min very easy

Tuesday - Half HYROX Simulation

• 4x1km runs
• 4 stations (alternate weekly)
• Practice race pacing

Wednesday - Rest or Light Yoga

Thursday - Intervals

• 6x800m at race pace (90 sec rest)
• Focus on consistent pacing

Friday - Full Station Practice

• All 8 stations back-to-back
• No running between (focus on station transitions)
• Record times for each

Saturday - Long Run or Full Simulation

• Week 9: 70 min long run
• Week 10: Full HYROX simulation
• Week 11: 60 min easy long run

Sunday - Rest

Monday - Easy Run (25 min)

Tuesday - Light Station Work

• Brief practice on each station
• Stay light, focus on technique

Wednesday - Rest

Thursday - Easy Run (20 min) + Strides

• 4x100m fast strides

Friday - Complete Rest

Saturday - Race Day Prep

• Light movement, visualization
• Check gear, plan logistics

Sunday - RACE DAY!

1. 2
   Start conservative - Don't push too hard in weeks 1-4
2. 4
   Focus on technique - Learn proper form before adding intensity
3. 6
   Listen to your body - Take extra rest if needed
4. 8
   Practice transitions - Moving between stations matters
5. 10
   Use FORMD - Track your progress and identify weaknesses

• Daily: Eat balanced meals with protein, carbs, and vegetables
• Pre-workout: Light snack 1-2 hours before
• Post-workout: Protein + carbs within 30 minutes
• Race week: Slightly increase carbs

As a beginner, focus on finishing strong, not on time:

• Start conservative on the first runs
• Take brief rests at stations if needed
• Enjoy the atmosphere
• Finish with a smile

Your first HYROX is about completing the challenge. Speed comes with experience.

Download FORMD to get personalized predictions and track your training progress throughout this 12-week journey.