A beginner's Hyrox training plan is eight weeks of four sessions a week: one easy run, one interval run, one strength session and one station circuit, with a lighter race week at the end. Guides commonly suggest 8 to 12 weeks of consistent preparation for a first race, and consistency beats heroics every time.
Pick a short workout and book your first session.
Check with your doctor before starting a new programme, especially if you've been inactive or have any health concerns.
Before you start
You don't need to be fast. You do need to be able to keep moving for a long time. If you can walk briskly for 45 minutes and run or jog for a few minutes at a time, you're ready to begin. If not, start with the 30-minute workout at home for men or start working out after a long break first.
The race is eight 1 km runs, each followed by a station (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls). Check hyrox.com for the current rules and weights for your category.
The weekly structure
- Session A (easy run): 20 to 40 minutes at a pace where you can still talk
- Session B (strength): Full body, 3 sets of 8 to 12
- Session C (intervals): Running intervals at a comfortably hard effort
- Session D (station circuit): Practice the movements back to back
Keep at least two rest days. Walking on rest days is fine.
The strength session
Pick five moves and stick with them:
- Goblet squat or leg press
- Romanian deadlift
- Push-up or dumbbell press
- Row
- Farmers carry (heavy, 30 to 40 seconds)
Add weight slowly. Read what is progressive overload and sets and reps for beginners.
The 8 weeks
Weeks 1 and 2: Build the base
- Easy run 20 to 25 minutes (run and walk if needed)
- Intervals: 5 x 2 minutes comfortably hard, 2 minutes easy
- Station circuit: 2 rounds of lunges, burpees, carries and squats (bodyweight)
Weeks 3 and 4: Build volume
- Easy run 30 minutes
- Intervals: 6 x 3 minutes, 90 seconds easy
- Station circuit: 3 rounds, add a backpack
Weeks 5 and 6: Get specific
- Easy run 35 to 40 minutes
- Intervals: 4 x 1 km at a steady hard effort with 2 minutes rest
- Station circuit: run 400 m between each station, 4 rounds
Week 7: Peak
- One "mini Hyrox" session: 4 to 6 x (1 km run + a station), going steadily, not flat out
- Keep other sessions easy
Week 8: Taper and race
- Two short easy runs
- One short strength session, light
- Rest well, eat well and sleep
Race-day tips
- Run the first kilometre slower than feels necessary
- Treat stations as work, not a sprint
- Walk a few steps if you need to reset, rather than blowing up
- Practise your transitions
- Don't try new shoes, food or kit on race day
Fuel, recovery and sleep
Eat protein at each meal and enough food to train. Sleep is where adaptation happens. Read how much protein to lose fat, how much sleep to lose weight and why recovery takes longer after 30.
No gym yet?
Do everything at home using the no-equipment swaps. For a timer-based session, try the Hyrox-style workout on the timer.
FAQs
What if I miss a week?
Repeat the week you missed and carry on. Read fell off the fitness wagon.
Do I need to run 8 km without stopping?
No, but you'll want to run most of each kilometre. Build up gradually.
Can I do this over 40?
Yes, with sensible warm-ups and recovery. Read getting fit at 40.
The bottom line
Eight weeks. Four sessions. No heroics. Pick a short workout and start week one.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
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