HYROX Training Plan: The 8-Week Program That Actually Works [2026]
Join 2,500+ athletes training with this free HYROX program. 8-week plan covers all 8 stations, running splits, and the pacing mistakes that cost beginners 10+ minutes. Â
HYROX, dubbed the "World Series of Fitness," is rapidly growing in popularity. Its unique blend of functional fitness and endurance challenges athletes in a way few other competitions can.
Whether you're a seasoned competitor or preparing for your first race, understanding the right training approach is what separates finishers from podium placements.
Free: 8-Week HYROX Training Plan
The exact week-by-week program used by competitive HYROX athletes
Printable workout cards Pacing calculator Race-day checklist
What is HYROX?
HYROX is a fitness competition consisting of eight 1-kilometer runs interspersed with eight functional fitness workouts. These workouts include movements like sled pushes and pulls, burpee broad jumps, rowing, farmer's carries, sandbag lunges, and wall balls.
The standardized format makes it accessible to a wide range of fitness levels, while the intensity provides a true test of overall fitness.
The 8 HYROX Stations (In Order)
- 1000m SkiErg – Upper body cardio endurance
- 50m Sled Push – Leg drive and power (152kg men / 102kg women)
- 50m Sled Pull – Back and grip strength (103kg men / 78kg women)
- 80m Burpee Broad Jumps – Full-body explosive endurance
- 1000m Row – Cardiovascular capacity
- 200m Farmers Carry – Grip and core stability (2x24kg men / 2x16kg women)
- 100m Sandbag Lunges – Leg endurance under load (30kg men / 20kg women)
- 100 Wall Balls – Total-body muscular endurance (9kg men / 6kg women)
Train Like Race Day: HYROX-Spec Sled
The sled push and pull are where most athletes lose time. Training on a quality sled with race-weight capability builds the specific strength pattern you need. Centr's performance sled handles HYROX-spec weights and slides on any surface.
Shop Centr Sled → Use code: NINJA for 10% offWhat is the Best HYROX Training Plan?
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The ideal HYROX training plan is tailored to your current fitness level and available time. However, a few core principles separate effective programs from generic fitness routines:
Balanced Training
Focus on both endurance (running) and functional fitness strength. Aim for 2-3 runs per week, including interval training and tempo runs. Supplement this with 2-3 HYROX-specific workouts that mimic the race format, but vary the volume.
Strength Work
Include strength training sessions to build the foundational strength needed for the functional movements. Exercises like squats, deadlifts, presses, and rows are essential.
Sandbag Lunges: The Station That Breaks Legs
100 meters of loaded lunges at the end of the race is brutal. The athletes who train sandbag lunges weekly finish strong while others shuffle. Centr's adjustable sandbag lets you progress from 10kg to 30kg as you build capacity.
Shop Centr Sandbag → Use code: NINJA for 10% offSkill Practice
Dedicate time to practicing the specific HYROX movements. This will improve your efficiency and reduce the risk of injury on race day.
Recovery
Adequate rest is crucial for adaptation and preventing overtraining. Include rest days and active recovery activities like yoga or light cardio.
The biggest mistake first-time HYROX athletes make is treating it like a running race with workout breaks. The winners treat it as a workout race with running recovery. Train your stations as hard as your runs.
8-Week HYROX Training Program Overview
Here's how to structure your training in the 8 weeks before race day:
1
Foundation Phase
Weeks 1-2Build your aerobic base with 3-4 runs per week at conversational pace. Focus on movement quality for all 8 HYROX stations. Establish your baseline times for each movement—you can't improve what you don't measure.
Weekly structure: 3 runs, 2 station practice sessions, 1 strength day, 1 rest day
2
Build Phase
Weeks 3-5Increase training volume and introduce race-pace intervals. Practice station-to-run transitions (these cost more time than most athletes realize). Add 2 HYROX simulation workouts per week at reduced volume.
Weekly structure: 3 runs (including 1 interval session), 2-3 HYROX workouts, 1 strength day
3
Peak Phase
Weeks 6-7High-intensity race simulations. Complete at least one full-distance HYROX test (or two half-distance tests with full intensity). Fine-tune your pacing strategy and dial in your race-day nutrition.
Weekly structure: 2 runs, 2 high-intensity HYROX simulations, 1 active recovery day
4
Taper Phase
Week 8Reduce volume by 40-50% while maintaining intensity on shorter efforts. Focus on sleep, nutrition, and mental preparation. Light movement only for the 2 days before race day. Trust your training.
Weekly structure: 2 short runs, 1 light station practice, focus on rest and visualization
Download the Complete 8-Week Program
Every workout written out. Print it. Follow it. Crush your race.
Day-by-day training schedule Station benchmark tracker 10% off Centr equipment
How Do You Prepare for a HYROX Workout?
To prepare for a HYROX workout:
1. Warm-up: Start with 5-10 minutes of light cardio and dynamic stretches to elevate your heart rate and prepare your muscles for the upcoming intensity.
2. Workout Simulation: Choose a few of the HYROX movements and perform them in a circuit format. Focus on proper form and technique.
3. Cool-down: Finish with light cardio and static stretches to help your muscles recover.
Wall Balls: 100 Reps to the Finish Line
Wall balls are the final station—when your legs are destroyed and your lungs are on fire. The athletes who practice wall balls under fatigue separate themselves here. Centr's competition wall balls are sized and weighted to HYROX spec.
Shop Centr Wall Balls → Use code: NINJA for 10% offHow Many Times a Week Should You Train for HYROX?
Most athletes train for HYROX 4-6 days a week. This frequency allows for adequate recovery while still providing sufficient training stimulus to improve both endurance and functional fitness.
Here's how to structure your training:
2-3 runs per week: These runs should vary in intensity and duration, incorporating tempo runs, interval training, and long, steady-state runs.
2-3 HYROX-specific workouts: These workouts should mimic the race format, including a combination of running and functional fitness movements. Vary the volume and intensity to avoid overtraining.
1-2 strength training sessions: Include compound exercises like squats, deadlifts, presses, and rows to build foundational strength for the functional movements.
Rest or active recovery day: Dedicate one day to complete rest or active recovery activities like yoga, swimming, or light cardio to promote muscle repair and prevent burnout.
Beginner adjustment: Start with 4 training days and gradually increase to 5-6 as your fitness improves. More isn't always better—adaptation happens during recovery.
Important Considerations
Your Fitness Level: Beginners may start with fewer training days and gradually increase the frequency as they build fitness.
Time Constraints: Adjust the number of training days based on your schedule and other commitments.
Listen to Your Body: Pay attention to how your body feels and adjust your training volume and intensity as needed to prevent overtraining and injuries.
If you're unsure how to structure your training, consider consulting a coach or download a HYROX training plan for personalized guidance.
Build Race-Winning Grip Strength
Grip fails before legs on the sled pull and farmers carry. Battle rope training builds the specific forearm endurance that translates directly to HYROX performance—plus it's a brutal conditioning tool for your weekly workouts.
Shop Centr Battle Rope → Use code: NINJA for 10% offWhat is a Good Time for HYROX?
A "good" HYROX time is relative and depends on several factors:
1. Experience and Fitness Level
Beginner: For those new to HYROX or functional fitness competitions, finishing the race is a significant achievement. Completing the race in under 90 minutes for men and under 100 minutes for women is a solid initial goal.
Intermediate: As you gain experience and improve your fitness, aim for times around 75-85 minutes for men and 85-95 minutes for women.
Advanced: Experienced athletes with a strong background in endurance and functional fitness can aim for times under 70 minutes for men and under 80 minutes for women. Elite athletes finish under 60 minutes.
2. Age and Gender
HYROX provides age group categories, and times naturally vary across different age groups. Generally, younger athletes tend to have faster times. There are separate categories for men and women, with women's times typically being slightly slower due to physiological differences.
3. The Specific Race
Course conditions, weather, and the overall level of competition can also affect finishing times. Some HYROX races are known to be faster than others due to variations in course layout or venue setup.
Sample HYROX Workouts
Here are a few workout ideas to incorporate into your training:
Workout 1: Endurance Focus
- 1 km run
- 1000m row
- 1 km run
- 50 wall balls
- 1 km run
Workout 2: Strength and Skills
- 3 rounds of:
- 10 sled pushes
- 10 burpee broad jumps
- 200m farmer's carry (heavy)
- 800m run
Workout 3: Race Simulation (Half Volume)
- 500m run
- 500m ski erg
- 500m run
- 25m sled push + 25m sled pull
- 500m run
- 40 burpee broad jumps
- 500m run
- 500m row
- 500m run
- 100m farmer's carry
- 500m run
- 50m sandbag lunges
- 500m run
- 50 wall balls
Build Your Home HYROX Gym
The athletes who podium train race-specific movements year-round. With a sled, sandbag, wall balls, and rope, you can simulate 6 of the 8 HYROX stations at home. Centr's equipment is built for HYROX athletes by HYROX athletes.
Shop All Centr Equipment → Use code: NINJA for 10% offHYROX vs. CrossFit: What's the Difference?
While both HYROX and CrossFit test overall fitness, they have distinct differences:
| Feature | HYROX | CrossFit |
|---|---|---|
| Format | Standardized events, fixed order | Workouts of the Day (WODs), constantly varied |
| Focus | Endurance and functional fitness | Strength, power, agility, and more |
| Competition | Race against the clock and others | Competitive and community-focused |
| Accessibility | More accessible due to fixed format | Can be intimidating for newcomers |
| Training | Predictable—train the exact movements | Variable—broad fitness development |
Which is right for you?
It depends on your preferences and goals. If you enjoy a structured format and are looking for a challenge that combines endurance with functional fitness, HYROX might be a great fit. If you crave variety and want to push your limits across a wide range of fitness domains, CrossFit could be your ideal choice.
Start Your HYROX Journey Today
HYROX is a rewarding challenge that pushes you to new fitness heights.
With a well-structured training plan and dedicated effort, you'll be well on your way to conquering this exciting fitness competition.
The athletes who succeed at HYROX share one thing in common: they train specificity. They practice the exact movements, at race weights, under fatigue.
Generic fitness gets generic results.
Ready to Race? Get Your Free Training Plan
Join 2,500+ athletes training with the NinjAthlete 8-Week HYROX Program
Complete 8-week program Printable workout cards Race-day strategy guide 10% off Centr equipment
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hi , how high is the marker for the wall balland how heavy is the medicine ball
Many thanks Lee
hi , how high is the marker for the wall balland how heavy is the medicine ball
Many thanks Lee