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HYROX

Eight weeks, fully programmed. Base, build, taper — and a race week that protects the work instead of adding to it.

How to use this

Every week here is written individually — this is not one template week repeated eight times. Volume, intensity and session format change as you move through the base, build and taper phases, so follow the weeks in order and don't swap them around. Days are fixed for structure, but you can shift a session by a day to fit your life as long as rest days stay adjacent to the hardest sessions.

Week 01

Base Phase

Establish movement patterns and running frequency. Everything at low intensity — this week is about consistency, not effort.

  1. Mon

    Rest

    Full rest, no training.

  2. Tue

    Easy run 20min

    Conversational pace throughout.

  3. Wed

    Station technique

    SkiErg 500m easy + sled push 4x10m unloaded + wall balls 3x10 light ball, focus purely on form.

  4. Thu

    Easy run 20min

    Same easy pace as Tuesday.

  5. Fri

    Strength (full body)

    Back squat 3x8 @ moderate load, RDL 3x8, farmers carry 3x30m @ light-moderate.

  6. Sat

    Rest or mobility

    Optional 20min light stretching/foam rolling.

  7. Sun

    Easy run 25min

    Slightly longer, same easy effort.

Coach note · Week 1 sets the floor — resist adding intensity because it 'feels too easy.' Volume ramps from here.

Week 02

Base Phase

Slight volume increase. Station technique work adds light load for the first time.

  1. Mon

    Rest

  2. Tue

    Easy run 25min

  3. Wed

    Station technique

    SkiErg 4x300m easy-moderate (90s rest) + sled push 4x10m light load + wall balls 3x12.

  4. Thu

    Easy run 25min

  5. Fri

    Strength

    Back squat 3x8 slightly heavier, RDL 3x8, farmers carry 3x40m.

  6. Sat

    Rest/mobility

  7. Sun

    Easy run 30min

Coach note · The jump from week 1 to 2 is small on purpose — roughly 10% more volume, the ceiling for safe increases this early.

Week 03

Base Phase

Peak of the base phase — heaviest technique load before compromised running begins.

  1. Mon

    Rest

  2. Tue

    Easy run 25min

  3. Wed

    Full technique circuit

    SkiErg 500m + sled push 20m light-moderate + sled pull 20m light + wall balls 15, 2 rounds walk-recovery.

  4. Thu

    Easy run 30min

  5. Fri

    Strength

    Back squat 3x8 heaviest this phase, RDL 3x8, farmers carry 4x40m.

  6. Sat

    Full rest

  7. Sun

    Easy run 30min + light 500m row

Coach note · A genuine mini-peak before the format changes — arrive at week 4 recovered, not fatigued.

Week 04

Build Phase

Compromised running begins — running immediately after a station, the actual skill HYROX tests.

  1. Mon

    Rest

  2. Tue

    Compromised intervals

    3x(400m run + 15 wall balls), walk 2min between.

  3. Wed

    Easy run 30min

    Recovery pace.

  4. Thu

    Strength

    Back squat 3x6 heavier, sled pull 4x20m moderate, farmers carry 4x40m.

  5. Fri

    Rest

  6. Sat

    Station circuit

    SkiErg 500m + sled push 20m + burpee broad jumps 10m, 2 rounds, 3min rest.

  7. Sun

    Steady run 35min

    Moderate-easy.

Coach note · The first compromised-running session is genuinely hard even short — 400m feels different after wall balls than fresh. That's the point.

Week 05

Build Phase

Compromised running volume increases. First full-format simulation this week.

  1. Mon

    Rest

  2. Tue

    Compromised intervals

    4x(500m run + 20 wall balls), walk 2min.

  3. Wed

    Easy run 30min

  4. Thu

    Strength

    Back squat 3x6 heaviest so far, sled pull 4x20m moderate-heavy, farmers carry 4x50m.

  5. Fri

    Rest

  6. Sat

    Half-format simulation

    SkiErg 500m → 1km run → sled push 25m → 1km run → burpee broad jumps 20m → 1km run, race effort.

  7. Sun

    Easy run 30min

    Recovery.

Coach note · Saturday's simulation is the first time all pieces connect — expect it harder than the sum of parts. That gap closes over the next 3 weeks.

Week 06

Build Phase

Peak build week — highest volume of the whole plan. Full simulation at race-representative length.

  1. Mon

    Rest

  2. Tue

    Compromised intervals

    5x(500m run + 20 wall balls), walk 90s (shorter than wk5).

  3. Wed

    Easy run 30min

  4. Thu

    Strength

    Back squat 3x5 heaviest of the block, sled pull 4x20m heavy, farmers carry 4x50m heaviest load.

  5. Fri

    Rest

  6. Sat

    Full 8-station simulation

    All 8 stations + 8x1km runs, race effort throughout.

  7. Sun

    Easy run 20min

    Shake-out.

Coach note · Intentionally the hardest week of the 8 — everything after is about arriving recovered, not fitter. Don't add extra.

Week 07

Taper

Volume drops sharply. One more race-effort simulation, then real rest begins.

  1. Mon

    Rest

  2. Tue

    Short compromised intervals

    3x(400m run + 15 wall balls) race effort, full recovery.

  3. Wed

    Easy run 20min

  4. Thu

    Light strength

    Back squat 2x5 moderate only, no heavy singles.

  5. Fri

    Rest

  6. Sat

    Final full simulation

    One complete 8-station run-through at race effort.

  7. Sun

    Easy run 15min

    Shake-out.

Coach note · Saturday's simulation is the last hard session — trust the fitness from weeks 4-6 is banked.

Week 08

Taper / Race Week

Sharp, short sessions only. Arrive at race day rested, not fitter.

  1. Mon

    Rest

  2. Tue

    Short technique tune-up

    2 rounds SkiErg 250m + sled push 10m + 10 wall balls, easy-moderate.

  3. Wed

    Easy run 15min

  4. Thu

    Rest

    No new fatigue from here.

  5. Fri

    Light shakeout

    10min easy jog + mobility, gear check.

  6. Sat

    Rest

  7. Sun

    RACE DAY

    Pace the first run conservatively — going out too hard before station 1 is the most common mistake.

Coach note · Nothing this week builds fitness — it only protects what's already there.