HYROX Training Plan - Top Tips To Perform At Your Best!

Are you looking to take on a new challenge?

If you’ve considered booking your first HYROX competition, now is the time! 

Whether you’re looking to enter singles, doubles, or a relay in the open or as a pro, good, consistent training is the only way to guarantee success. 

Not sure how to tailor your HYROX workouts?

In this guide, we’ve pulled together some top tips on shaping your HYROX training plan to get you in the best shape to take on the competition. From the types of exercises to include to how to structure your week, we’ve even included a sample HYROX beginner training plan to help you get started. 

Prepare for your most successful training block yet!

Table of contents: 

How long do you need to train for a HYROX?

How do you structure a HYROX training plan?

How should I approach HYROX training?

Sample HYROX training plan

How long do you need to train for a HYROX?

The amount of time you spend training for your first HYROX competition will ultimately depend on your level of fitness going into your training.

If you’re a beginner, a consistent twelve-week training plan comprising two to three runs, a lower body strength session, two HYROX conditioning sessions where you’ll introduce the equipment and running at speed, and at least one rest day should fully prepare you for your event. 

If you already have a decent level of running fitness, then a solid eight-week HYROX workout plan will get you competition-ready. 

However long you decide to train in the build-up, the key to success is staying consistent, fuelling well and taking your recovery seriously between workouts. 

Unsure of the format of HYROX and the stations you’ll have to complete? Read our detailed ‘What Is HYROX?’ guide and discover everything you need to know about the competition. 

How do you structure a HYROX training plan? 

Your HYROX training plan will help you build strength, endurance, and mental discipline, so it should incorporate exercises that improve your cardio fitness and muscular endurance.

You will be running in a compromised state after the first exercise and 1km run, so your training plan needs to simulate this while allowing ample recovery time. 

The main aim of your HYROX training plan is to improve fitness and function, so a hybrid approach to training will provide the best outcome, with some high-intensity challenges included to help improve stamina and agility. 

Here are some key components to include;

Running

HYROX is often described as a running competition with obstacles, so there’s no avoiding it; running will be one of the most important parts of your training plan. 

Love it or loathe it, it makes sense to include intervals, tempo work and long-distance running into your plan to help build your endurance engine. Remember, there is a 1km run between each workstation, and speed is key; how much running you do in the build-up will significantly impact your HYROX time, so if you’re looking for a time goal, it’s time to start pounding the pavements!

How many times a week should I run for HYROX?

Your HYROX plan should include three runs a week at a minimum; a short tempo run at around 70% effort, a long, easy run at a conversational pace and some interval training, working at 80-90% effort to impact your VO2 Max and improve your endurance and speed. 

Compromised efforts

Because you’re running compromised for most of the competition, simulating this in training is key to good results. Adding short bursts of exercises on some of the workstation equipment you’ll face in the competition or some high-intensity finishers can help you simulate race-day fatigue. 

AMRAP (as many reps as possible of a set of exercises for a set time) and EMOM (every minute on the minute - a set of exercises at the beginning of each minute, with the remainder used for recovery) are good examples of ways to add this into your HYROX workout plan. 

Strength training

Spend some time breaking down each workstation exercise and work out which muscle groups you use for them. Isolate these muscle groups and work towards training them, concentrating on different muscle groups each day to allow for good recovery. 

For example, the SkiErg primarily works the triceps, hip flexors, shins and abdominal muscles, so ensure you include exercises to strengthen these areas. 

Grip strength is also important too, so ensure to include heavy barbell exercises or farmer’s carries to improve it ready for the competition. 

HYROX simulations

Create circuits which utilise the event’s exercises and incorporate these into your plan. Whilst you don’t need to do all eight every time or include the full distance or reps, preparing yourself for the workstations could be the key to your success in the competition.

How should I approach HYROX training? 

Now you know what sort of exercises your HYROX training programme should include, here are some tips to help you get the most out of your training;

• Practice the workstations so you know what you’ll face in the competition. You could even incorporate the full round of running and exercises into your plan a few times as you near the competition.
• Learn to endure the fatigue of compromised running. Running in a compromised state isn’t easy; mental resilience is key here. 
• Work on your weaknesses. If you know there’s an exercise you’re less confident with, focus on it. Similarly, if you have a weak muscle group, ensure to focus on training it during the build-up.
• Listen to your body; if you feel worn out, adjust your training and take enough time for rest, thinking about proper recovery, hydration and sleep. 

Sample HYROX training plan

Still unsure how to structure your HYROX training? 

Our expert athletes have assembled this beginner’s HYROX workout plan, incorporating everything you need to smash your HYROX goals. 

Including functional exercises, running, strength, mobility and those all-important rest days, this easy-to-follow 8-week plan will see you through to competition day! 

This plan is based around a structured week of training, intended for a 4-week cycle (alternate the suggested exercises to get the most out of the plan) and repeat across 8 weeks to prepare you for the competition, reducing intensity or volume in the week leading up to the competition!

Please remember this is a generic plan tailored to suit all abilities so feel free to decrease or increase the reps to suit your ability and schedule. 

Overview - How your week will look:

Monday: Strength (upper body focus), short run

Tuesday: Interval running and functional fitness

Wednesday: Recovery - Active recovery or mobility work 

Thursday: Strength (lower body focus) and a functional circuit 

Friday: Long run day 

Saturday: HYROX simulation workouts

Sunday: Rest/recovery 

HYROX training plan 

To benefit from this plan, implement a progressive overload, increasing the weight or volume of your strength and functional training by 5-10% each week. A similar approach can be adopted with your running volume; track your runs to monitor pace, distance and volume.

Finally, when simulating race day, keep your setup similar to the competition rules, with similar weights and a similar order of exercises once you’re near race day. 

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